1. Crunches
10-20 crunches of 3 sets and rest of 30 seconds in each set. To perform crunches lie on your back using exercise mat, towel, carpet and bare floor if you are comfortable. Crunches are an easy and effective workout to strengthen your core.
Crunches are similar as sit-ups and difference between these two workouts are in crunches you only lift upper back but in sit-ups you lift your entire back off the floor.
You can place your hand behind your neck or head and if you find it difficult place your hand on your chest to be more comfortable. When you lift your upper back try to hold for 1-2 seconds to contrast your abdominal muscles for better result. Improving the core will increase the athletic performance and reduce the back pain injury.
2. Leg lifts
10-20 leg lifts of 3 sets and rest of 30 seconds in each set. Leg lifts mainly target lower abdomen and this is the most basic workout you will find in every gym or fitness center to lose lower belly fat.
Lie on your back and place your hands beside you. When lifting your legs contrast your abdominal muscles and slowly move your legs down and try not to keep your legs on the ground during the workout to engage your core completely.
People who have lower belly fat try this every day at home and follow the proper diet will help you to reduce the lower belly fat. It lowers the risk of back pain and back injuries, though back muscles are not focus of the exercise.
3. Forearm Plank
30-40 seconds of 3 sets and rest of 30 seconds in each set. A plank is a very simple and effective workout which can be performed without any equipment at your home.
To perform this bend your arms at your elbows so your weight rest on your forearms and tighten your abs, clench your glutes and keep your body straight from head to heels.
Plank increase the strength of your core and upper body without moving any muscles. Plank will strengthen your spine and it is a good workout to reduce the back pain.
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