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10 Best Hip-Hop Aerobic Steps And Their Benefits

Posted Date: 11:26 PM / Comment : 0 ,

Want to have a lot of fun working out? Try hip-hop dancing with melody and rhythm and enjoy breaking a sweat and getting back into shape
This post deals with the various steps involved in hip-hop dancing and the benefits of each. Would you like to know more? Keep reading!

Hip-Hop Aerobics – A Brief:

We usually associate hip-hop music with Latino and African American youth, and we hear this feet tapping music almost anywhere. It is good to dance to hip-hop and feel the beat in your system as you move to it rhythmically.
Working out with nimble dance moves to hip-hop music is very much a trend the younger generation loves to engage in. Just immerse yourself in the music and make sure the volume is set at a level that overpowers other sounds that could possibly distract you. Wear comfortable clothing and shoes, which do not latch on to the floor. The dance moves should be supported with shoes that help you spin easily.
Before you begin your hip-hop aerobics session, it is important to keep calm and relax. Do not hold your head and neck too stiff; just loosen up and get ready for aerobic hip hop dance moves. Don’t be nervous; look and appear confident and be prepared to drown yourself in music.

1. Arms And Shoulders Move:

Benefit: This move works the arm and shoulder muscles and strengthens them.
  1. As a warm up, move your arms and shoulders from left to right keeping in tune to the music.
  2. Keep the movement for about two minutes before getting to the next step.

2. Kennis Pulls

  1. Keeping your knees in a bent position, adopt a wide stance.
  2. Keep your feet firmly on the ground and just twist your hips to the left, and while doing so, extend both your fists in the same direction.
  3. Next, bring both fists in towards your waist.
  4. As you turn your left leg to the side, stick your butt out to the right.
  5. Repeat by bringing your fists in towards your waist as you turn your right toes to the right side, and stick your butt out to the left.
  6. You can continue alternating sides till you are comfortable.

    3. Learn The Stanky Leg:

    Benefit: This work out helps keep your legs and core muscles strong.
    1. Another fun dance move which starts with sticking one foot out and leaning in the opposite direction.
    2. Move the foot that’s out in a manner as if it looks stuck.
    3. After a few seconds, repeat the same dance move with the other leg.

    4. Do The Body Pop Type 1:

    Benefit: This is one dance move you will really enjoy, and it works the chest, arm and shoulder muscles.
    1. This is a typical hip-hop move where you exclude one part of your body at a time, so as to make it pop.
    2. On the dance floor, you can choose to pop any part of your body like your chest, arms or shoulders.

    5. Enjoy The Helicopter Move:

    Benefit: Enjoy and relax doing the helicopter hip-hop move that is a great work out. Good for the arms and legs. It also helps strengthen the spine.
    1. You need to squat on the ground with your hands on the floor.
    2. Next, lift your hands and move one leg all the way around your body. Repeat with the other leg.

    6. Body Pop Type 2:

    Benefit: You will love this hip-hop dance move. It improves your flexibility and works the parts of your body that pop.
  7. Initially, you need to pop one part of your body.
  8. Next, lock it in place. Go really low and pop it keeping your feet wide.

7. Body Rolls:

Benefit: This dance move works the quads, butt, hamstrings, and core and makes them strong.
  1. Keeping your thighs parallel to the ground, squat wide with your toes pointed outward.
  2. Stretch your arms out to the sides for balance.
  3. Keeping this position low to the ground, rotate your pelvis clockwise.
  4. Keep rotating to the beat and change directions.

8. Feet Shuffle:

Benefit: A typical hip-hop move where you shuffle your feet quickly portraying your agile feet. This step looks great on the dance floor with some good hip-hop music. Works the muscles of the legs and improves agility. Improves circulation and is an excellent cardio activity.
To do this exercise, simply shuffle your feet to the music and groove.

9. Knee Hip-Hop:

Benefit: This hip-hop dance move assists in strengthening the knees and works the muscles in the arms.
In this dance move, you need to bend your knees at first and then move your arms up and down. You also can cross your arms behind you as you perform the exercise.

10. Knee Twerk:

Benefit: This move works the quads, hamstrings, butt, and the calves.
  1. At first, adopt a wide stance keeping your toes pointed forward and your elbows by your sides. Next, keeping in tune with the beat, swing your toes out to the sides.
  2. Keep your butt really low in a manner such that your thighs are parallel to the floor.
  3. Hold this position for a few seconds. Pop back and get your feet forward.

10 Minute Fat Burning Cardio Workout That You Can Do At Home

Posted Date: 11:17 PM / Comment : 0 , ,



Do you want a toned and fit body with no extra fat bulging from here and there? And do you want this by just working out ten minutes a day? Our fast paced lifestyle hardly leaves any time for us to follow a routine gym visit. And eventually we end up with a fat tummy and obese structure.

How great would it be if there were a simple and highly effective routine that can give you the body you want? And what if it takes no more than ten minutes to perform? Sounds incredible, doesn’t it? That is what this post is going to talk about – the ten-minute cardio workout which you can perform right at your home!
Let’s know how to perform 10 minute Cardio workout at home:

1. Warming Up:

Image: Shutterstock

Always start your workout with a warm up routine. Do some spot jogging followed by cross toe touches for two minutes. This will make your body ready for the upcoming set of exercises and will avoid any chances of cramps or muscle pull.

2. High Knee Run (1 Minute):

Image: Shutterstock

This is a power packed cardio work out. You can start at low pace but once you are comfortable, you need to fasten up to get best results. Start with on-the-spot high knee run. Knees should be lifted in such a way that thighs become parallel to the floor. Do this exercise for one minute.

3. Jumping Jack (1 Minute):

Image: Shutterstock

This is a routine 10 minutes cardio workout at home which is familiar to everyone. This exercise will increase your heart rate and is good for overall fitness. Do some jumping jacks along with lifting the arms sideways till shoulder height, continuously for a minute.

4. Squats (2 Minutes):

Image: Shutterstock

5. Tap Backs (2 minutes):

Image: Shutterstock

It is a very effective and remarkable workout if you want a flat tummy to flaunt amongst your peers. To do this workout, step your right foot back and swing both your arms forward. Repeat with the opposite leg with a jump thrown in between. Remember that the heel of the foot which is at the back should not touch the ground.


6. Burpees (2 minutes):

Image: Shutterstock


This exercise is a kind of a mini ‘surya namaskar’. It is one of the most effective exercises that help in reducing the bulging stomach and toning the arms. Stand straight and drop into a squatting position with your hand touching the ground. From this posture, kick your feet back to come to a push-up position. Come back in the squatting position and jump back to the standing posture with your arms overhead.

7. Push-Ups (2 Minutes):

Nothing tones your body than a dedicated routine of push-ups. They are great for flattening the stomach and toning the arms. Lie down on the floor while facing the floor. Now place your palms and lift your upper body so that your arms become straight. Make sure that your legs are also straight and only toes are touching the floor. You can check out online for more 10 minute cardio workout videos.

Fast Cardio Workout- A Complete Guide

Posted Date: 11:17 PM / Comment : 0 , ,



Did you know that you can get a complete cardio workout in a matter of minutes? According to experts, your workout session does not have to be long to be effective. You can exercise for 8 to 20 minutes and get a great sculpted body. The secret to getting an amazingly effective fast cardio workout is to do high-intensity, supercharged interval training.

On that note, this post talks about the three effective fast cardio workouts that can give you a fit body! Would you like to check them out? Read on!

3 Super-Awesome Fast Cardio Workouts:

Here is a look at 3 fantastic fast cardio workouts that you should definitely add to your schedule:

1. Quick Energy Booster:

This is a great workout that will give you immense strength and energy. According to research, by doing 4 sprints of 30 seconds each on a stationary bike three days a week, you can double your fitness capacity, i.e. the strength of your heart, arteries and lungs.

With this workout, you will feel more energetic, firmer and stronger in two weeks. Based on research, you can get faster results with the 8-minute workout. You get the same results the 2-minute vigorous workout offers, but in shorter sessions of 15 seconds each. This will definitely give you the fast results you desire.
Activity By Minutes:0:00 – Warm up by doing a moderately-paced walk.
2:00 – Sprint as fast as you can.
2:15 – Do a slow-paced walk.
2: 45 – Sprint again.
3:00 – Walk at a slow pace again.
3:30 – Alternate sprints of 15 seconds and walking intervals of 30 seconds 6 more times.
8:00 – Finish your workout.

2. Quick Calorie Burner:

Another fast cardio workout that works wonders is the one that helps you burn calories in just 12 minutes. Any cardio machine, such as a stationary bike, an elliptical or a treadmill can be used. The sessions and intervals are slightly longer than the 8-minute workout mentioned above. You will need to exercise for a total of 12 minutes with intervals of 20 to 40 seconds. This way, you give your equipment you use the time to adjust to the different levels of intensity.
Activity By Minutes:
0:00 – Warm up with a moderately-paced workout on your cardio machine.
2:00 – Slowly increase the speed, resistance or incline, pushing yourself as hard as you can.
2:20 – Decrease the speed so that you are going at a pace that is comfortable.
3:00 – Increase the speed again.
3:20 – Slow down your pace and take it easy.
4: 00 – Alternate intervals of revving it up for 20 seconds and slowing down for 40 seconds 7 more times.
11:00 – Cool down by going at a slow pace.
12:00 – Finish your workout.

3. Quick Fat Blaster:

This is a high-energy cardio workout plan that will help in reshaping your body in a short amount of time. This workout is simple, and you can do it anywhere. The sessions take 12 to 18 seconds, which means that they are slightly longer. You can make changes in between moves and still hit your high point of your effort level to burn as much fat as possible. You can march in place to recover in between bouts. As your level increases, make it more challenging by interchanging walking and sprints.Activity By Minutes:
0:00 – Warm up by marching in place or walking.
2:12 – March where you are standing.
2:30 – Do a speed skater.
2:42 – March in place again.
3:00 – Do the high knees exercise.
3:12 – Stationary march again.
3:30 – Do a twist exercise.
3:42 – Do another stationary march.
4:00 – Repeat the intervals mentioned above 7 more times in the given order.
18:00 – Cool down by marching or walking.
20:00 – Finish your workout.As you can see, fast cardio workouts are not difficult, although they are more intense than regular ones. You will definitely be pleased to see visible results in a matter of a few weeks. If you are not sure about how to do jumping jacks, the speed skater, high knee or twist exercises, here is a brief description of each:

Jumping Jacks:

This is the exercise that is done in PE classes. It is easy, but you do need to go as fast as you can for getting the desired results.

Speed Skater:

Stand with your feet together and your arms by your sides. Now, jump to the right with your right foot leading. Follow with your left leg so that it crosses your right leg when you land. Reach your left arm across your body simultaneously, like you are trying to touch the ground. Next, repeat to the left. Make sure that you are jumping from side to side as quickly as you can.

High Knees:

Run as fast as possible in one place and make sure that you lift your knees in front of you as high as you can. Keep your arms swinging at both the sides while you are running.

Twist:

For this, stand with your feet apart by a few inches. Hop and rotate your knees to the right while your arms go to the left. Always make sure that you land with your knees bent. Repeat the movements and twist in the opposite direction.
By working out with vigorous activity in short bouts, you can cut the amount of time you spend working out by half or more and lose weight more quickly. Intervals can increase the number of calories you burn during and after your workout. They may also increase the level of adrenaline, which is a hormone in your body that helps in burning fat in the belly. If you are looking for a workout that gives you quick results, you should definitely opt for a fast cardio workout. You will lose weight successfully, stay fit, and also develop a well-sculpted body without dieting.

4 Unusual Foam Roller Exercises For Your Neck That Work

Posted Date: 4:24 AM / Comment : 0 , , ,



1. The Chest Roll Out:

The Chest Roll out is an excellent exercise for starters and doesn’t take much effort. This will allow your back muscles to feel less tight and shortened and allow your chest muscles to push it forward, which, in turn, will allow the muscles at the back to be lengthened and you may begin to feel tight.
  1. For rolling out your chest, use a foam posture ball.
  2. Place the ball on the floor. Keep your face downwards.
  3. The ball should be on your chest, right next to the shoulder joint region.
  4. Now simply move your hands on the top of your head and then bring them downwards near the legs.
  5. Bring your arms upwards and downwards to see the ball digging into the chest muscles.
  6. Now hold in that position and relax wherever there is a tight spot.

2. The Lat Roll Out:

Looking for a healthy neck massage? Want to know about some cool exercises for your neck that simply use a foam roller? If the answer is a yes, then this post will definitely help you. Sitting at the desk all day can really stress out your body, especially the neck area. You can, however, deal with these problems by using a good foam roller. To learn more, keep reading!
The Lat Roll Out is also something you can try for your neck and shoulder region. Your lats often feel tight if you are sitting in front of the computer with your back hunched. Here is a quick idea on how to go about this exercise.
  1. To roll out your lats, you will first have to place the roller right beneath the armpit as you are lying on your side, with the arms simply stretched out on top.
  2. Now begin to rock forward and backward and gently bring it lower towards the back area.
  3. As usual, you need to hold on to any of the tight spots. Make sure to go down towards the sides.
  4. Now go upwards to your armpit and near the rib cage.

3. The Shoulder U:

If you have very little time and have a foam posture ball, the Shoulder U exercise would be good for both your neck and shoulder. It will hit your upper body section in just one move and relieve you in no time.
  1. Lie flat on the floor at first and simply place the ball underneath the chest.
  2. Bring it towards the right, next to the shoulder joint and then place it under the armpit so that it hits the back towards the sides.
  3. When you roll, hold on to any of the tight spots if you can.
  4. Next, you will have to roll it under the armpit between the blades of your shoulder.
  5. Work it up and down around the shoulder blades and work it upwards and downwards around that region.
  6. When you have rolled out to one side and made some circles, bring the ball towards another side and repeat the same exercise.
  7. Repeat as many times as possible to find relief.

4. The Roller Thoracic Exercise:

The Roller Thoracic Exercise will not only protect your body from neck injury but also help the neck and upper back. If you have shoulder pain, this exercise would be perfect for you.

  1. Lie down on top of the roller and place the roller on your mid back.
  2. Simply cross both hands over the chest and place your buttocks on the ground.
  3. Next you will have to bring the roller on the ground and place it behind you.
  4. Next take the roller and push it up your back with your buttocks on the ground.
  5. Stay in that position for a couple of seconds and then bring the roller high upwards.
  6. Work your way upwards from the middle to the upper back region.
  7. And it’s done.

3 Best Exercises For Hiatal Hernia Patients

Posted Date: 4:24 AM / Comment : 0 , , ,



Are you a Hiatal hernia patient? If yes, chances are you are suffering from a bad chest or heart burn that is making life difficult for you. Yes, it is indeed a painful experience, but you can surely get rid of it if you follow a few exercises.

Yoga:

1. Cow Pose:

Cow-PoseThe Cow pose works on the torso as well as the neck region. It will also massage your spine and belly.
  1. Bring your hands and knees in a tabletop position. Your knees should be bought below your hips and your wrists and elbows should be in line.
  2. Your head should be brought in a neutral position. Keep your eyes towards the floor.
  3. When you lift, bring your chest towards the ceiling. Your belly should sink towards the ground.
  4. Now lift your head and look forward.
  5. Exhale, and when you do that, bring your tabletop position on your hands and knees. Do this for around 10 to 20 times.

Stretches:

You should also do a few stretches in order to find relief. They will strengthen the muscles in your abdominals and support them as well. Just make sure you don’t over stretch as it always leads to a significant decrease in the effectiveness of strength training by almost 28 percent.

2. Side Bends:

Side-Bends
  1. Stand up and keep your back straight. Your feet must be placed a little apart.
  2. Keeping your right arm down to the side, lift your left arm straight above.
  3. Bend towards the right side, making sure you are not bending forward or backward in the process.
  4. Stay in that position for a few seconds, and return to the first position.
  5. Repeat the same keeping your left arm down to the side, and the right arm lifted straight above.
  6. Do 20 repetitions on each side.
  7. You can also perform this exercise using weights.

3. Hip Extension Stretches:

There are plenty of hip extension exercises you may try. This one is, however, the best.
  1. For this exercise, you need to lie down on your side and keep your back and knees straight.
  2. Now take your legs towards the sides. Your knees should be kept straight.
  3. Bring one of your legs upwards keeping the other one down.
  4. Hold for 3 seconds and then bring the leg down.
  5. Repeat 10 times and then do with the other leg.

Home Remedies And Quick Natural Tips:

Here are a few ideas you can try at home in order to fix Hiatal hernia naturally. Let us know whether they worked for you.
  1. Drink a glass of water the minute you wake up in the morning. It should be warm. If you have been drinking coffee or tea, we suggest you to skip that.
  2. When you are standing, simply bring your arms towards the sides and just bend the elbows in such a way that your hands touch the chest region.
  3. Stand on your toes as much as you can and simply drop down. It should be a decent jolt. You can drop down like this a couple of times.
  4. So when you are standing up with your arms upwards in the air, you can breathe a couple of short breaths with your mouth wide open. Hold for 15 seconds.

5 Best Low Impact Exercises To Shed Pounds

Posted Date: 1:41 AM / Comment : 0 , ,



Do you feel you want a break from a heart pounding workout today? Maybe, you’re getting back to exercising after a break. At any rate, the occasion calls for you to take it easy. A low impact cardio will challenge you enough without taxing those joints and muscles.

Torch Calories Without The Heat:

Low impact workouts refer to cardio exercises that do not pound your heart and lower body. They still torch the calories in case you’re wondering how the ‘low’ in low impact works. You will still boost your heart rate, jumpstart metabolism and encourage your body to burn fat.
  • Beginners who are nervous about exercise
  • Individuals returning from a break
  • Overweight, obese people
  • Those with knee, joint problems
  • People who underwent surgery
  • Elderly
  • Pregnant women
With low impact, you’re losing weight without any risk of injury . By definition, the workout involves having at least one or both feet on the ground continually.

Best Low Impact Exercises:

1. Spot Jogging:
  1. There is no need for a lot of space for this
  2. After you have stretched a little and warmed up, stand in a relaxed position
  3. Start jogging on the spot, swinging your hands in rhythm
  4. The jog need not be intense, but get your heart rate up with adequate body movements
  5. Bring your knees up and let your elbows swing as you jog steadily for about 2-3 minutes

2. Side Squat:Side Squat

  1. Place your legs slightly apart
  2. Step left foot to the side and bend the knee in a squat
  3. Simultaneously, bring the right hand to touch the foot as if in a sliding motion
  4. Imagine you are in a bowling alley
  5. Return to a standing position
  6. Next, step right foot in a side squat and touch the left hand in a sliding motion
  7. Repeat 6-8 times

3. Forward Kick:

Forward Kick

  1. Imagine you are in a boxing pose with fists at your chest, legs slightly apart
  2. Kick forward with your right leg in a smooth motion
  3. Raise the leg as parallel to the floor as possible
  4. Return to standing, immediately kick forward with the opposite leg
  5. Continue to kick slowly, alternating each leg for 8 repetitions

4. Alternate Lunge:

  1. Take your position with hands on the hips and legs hip-width apart
  2. Now, bend the left knee and step forward in a deep lunge
  3. Return and next lunge back with the right leg 
  4. Repeat the movement 8 times
  5. Switch sides and repeat 8 times

5. High Knee Raise:High Knee Raise

  1. Stand on the floor, feet placed apart
  2. Fold your elbows and hold the hands on either side
  3. Raise the left knee high and bring your right elbow to touch the knee
  4. Return to standing position
  5. Next, raise the right knee and simultaneously touch the knee with your left elbow
  6. Continue the movement for 8 repetitions
This workout can be completed in 10 to 20 minutes, depending on your exercise intensity and resting time. If you feel sore midway, wait for 2 minutes before resuming the workout. In time, intensity can be increased to high, helping to burn more calories.

Other Easy Low Impact Cardio Exercises:

1. Cycling:

Low impact cardio need not only comprise defined exercises. You can simply take out your rusty cycle and take it out for a spin. It’s one fun way to burn a few calories without much stress on the body.

2. Rollerblading:

Rollerblading is something you can integrate into your social life. Take a bunch of friends and enjoy gliding 3 to 5 rounds around the park. You’re bound to torch the calories.

3. Swimming:

Slow but steady swimming takes care of your flab, even while the exercise tones your muscles (4). This is one sure shot calorie burner without any stress on the joints.

4. Yoga:

Nothing else is more calming and rejuvenating than the sun salutation pose. But, try it and you will know you burned some serious calories there.

5. Nordic Walking:

That’s walking with a couple of poles in either hand, while enjoying the great outdoors. It increases the heart rate and tones your muscles without any pressure on your body. Walking was never this energizing.

3 Best Exercises To Improve Hunchback Posture

Posted Date: 1:35 AM / Comment : 0 , ,



Are you worried about your back posture? Have you often experienced trouble at work while trying to sit? Do you think having a hunchback is making you less attractive and confident? If that was a yes, then this article would be just the one for you.
Some of the best hunchback posture exercises have been enlisted here. They are simple, effective and show results super quick. Would you like to know what they are? Keep reading.

1. Massage Ball:

Massage ball exercises help in massaging body tissues that help you improve body posture. If you have trouble around the chest region or would like to improve flexibility, this exercise would be perfect for you.
  1. Get hold of a massage ball at first. Hold it using both your hands.
  2. Now press it on your chest and roll it gently. This will help in relieving tension.
  3. When you are pressing the ball, make sure you add more pressure to those areas that are tight.
  4. You should massage for around 30 seconds.

    2. Phone Y Extension:

    The Phone Y extension will strengthen your back muscles and stretch your chest too. Not just that, this exercise will also stretch your abdomen, making you more flexible.
    1. Lie down on the floor with your face on the ground and keep your legs apart.
    2. Your arms should be extended over your head.
    3. Lift the torso and continue to rotate your shoulders so that your palms are facing upwards.
    4. Continue to hold this position for the next 5 to 10 seconds.
    1. Do about 3 reps. 8 sets in total is enough.

    3. Cat Pose:

The cat pose can really help you improve your body posture. This is actually a quick fix for all those who are worried about their hunchbacks. You can always start your day with this exercise. It will help when you begin your day at work.
    1. Get down on your hands and knees like a cat. Stretch your head in all four directions at first.
    2. Rotate your head a bit. This will help you massage your neck.
    3. Now that you are on your hands and knees, make sure to curl upwards just like a cat would. Then come back down. You should hold for a couple of seconds before finishing the first rep.
    1. Try this exercise a few times a day. It will not only improve your sleeping patterns but also improve your energy levels significantly. Cat poses are great for people who work out regularly.

    Other Important Ways That Can Help You Improve Posture:

    • Be aware and conscious
    • Try different kinds of exercises
    If you would like to make permanent changes, make sure you are conscious of the way you are sitting. Human beings haven’t been designed in such a way that they can sit in the office the whole time. So get up, get out and walk around a bit. You can walk around during breaks. This will help.
    Exercises such as bench press, crunches and curls are great for improving body posture. You can also include some exercises like the ones enlisted above in order to stretch and improve your chest muscles. This will definitely improve your posture, especially if you are a hunchback. Apart from that, they will also help you maintain the right posture.

16 Simple Exercises To Reduce Belly Fat

Posted Date: 12:05 AM / Comment : 0 , ,



Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:

Best Exercises To Reduce Belly Fat:

  1. Crunches
  2. Twist Crunches
  3. Side Crunch
  4. Reverse Crunches
  5. Vertical Leg Crunch
  6. Bicycle Exercise
  7. Lunge Twist
  8. Rolling Plank Exercise
  9. The Stomach Vacuum
  10. Captain’s Chair
  11. Bending Side To Side
  12. Walking
  13. Running
  14. Jogging
  15. Cycling
  16. Swimming
  17. Expert Tips

1. Crunches:

Nothing burns belly fat faster than crunches, which occupy the number one position in fat-burning exercises. Now, it’s time that you start performing this exercise.
crunch
  1. Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can also lift your legs off the floor at a 90-degree angle. (See picture).
  2. Lift your hands and place them behind your head, or keep them crossed on your chest.
  3. Inhale deeply, and as you lift your upper torso off the floor, exhale.
  4. Inhale again as you get back down, and exhale as you come up.
  5. Do this for 10 times as a beginner.
  6. Repeat another two to three sets.
Variations 
Dumbbell crossover punch, shoulder press and side crunch, butterfly crunch.
Precautions 
While performing crunches, instead of entering the full sit-up position, just raise your back a few inches from the ground. This ensures you don’t hurt your back.
Also, don’t jerk your head forward while doing crunches. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise.Tip: As you lift your torso, do not sit up straight. Your back should make an angle of 30-40 degrees with the ground. Only then you will feel pressure on your abdominal muscles.

2. Twist Crunches:

Twist crunches
Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise.
How To Do
  1. Lie down on the floor with your hands behind your head.
  2. Bend your knees as you would do in crunches, keeping your feet on the floor.
  3. You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground.
  4. Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground.
  5. Repeat 10 times.

    3. Side Crunch:

    Side CrunchHow To Do
    This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.
    Precautions
    Make sure you keep your movements steady and slow. The midsection, being a complex area, could hurt if you perform the twists in a hurried fashion

    4. Reverse Crunches:

    Now it’s time to do reverse crunches. This is another good exercise to reduce belly fat.Reverse crunchesHow To Do
    This is similar to the twist crunch exercise. The only thing that you need to do is tilt your legs behind simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.
    Precautions
    Keep your back straight while performing the exercise, as arching it can result in pain, and in some cases, even injury.
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