Discover 9 effective exercises to target and reduce PCOS belly fat in women. Say goodbye to excess abdominal fat with these workout routines.
Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects many women, causing a range of symptoms including weight gain, irregular periods, and excess hair growth. One of the most common and frustrating symptoms of PCOS is belly fat. This type of fat is not only difficult to lose, but it also increases the risk of developing other health issues such as diabetes and heart disease. However, with the right exercises, you can target and reduce PCOS belly fat. Here are some effective exercises to help you lose PCOS belly fat.
Studies show that exercise can improve your body image and make you feel good about your appearance. You’ll also have improved mental health that contributes to positive self-talk.
9 Exercises to Lose PCOS Belly Fat
Studies show that strength training helps reduce body fat and improves lean muscle mass. doing 3 or 4 sets of 15 or 20 repetitions of the previous exercises, but it is not necessary to do them all, and increase your weights if your muscles don’t tire from your workout.
1. SIT-UPS
It could be translated as “sitting up” and they are the best known PCOS belly exercises and surely one of the most effective .
- Lie on the floor face up on a mat and bend your knees with the soles of your feet resting on the floor.
- From this position, raise your trunk off the ground and bring your head closer to your knees with your arms extended forward. In addition to the abdominal muscles, you are working the hip flexors, lats and back.
2. CRUNCH WITH ELEVATED LEGS
This is another of the simplest and most effective PCOS belly exercises to strengthen the abdomen .
- Lie on the floor on your back and place your palms crossed on your chest or behind your head (without pulling it).
- Raise your bent legs (thigh and tibia should form more or less a right angle).
- Lift your head and shoulders off the floor and carefully bring them closer to your knees .
3. BICYCLE CRUNCHES
With this exercise you work the oblique and frontal abdominals , quadriceps and glutes.
- Lie down with your legs extended and bring your hands behind your head with your elbows bent.
- Bend your right knee and bring your left elbow towards it to try to touch it.
- Return to the starting position and do the same with the opposite knee and elbow.
4. LEG RAISES
This exercise works abdomen and legs .
- Lie on the floor face up with your arms close to your body.
- Raise both legs together until they form a 90º angle with your trunk and lower yourself down.
- If the feet do not touch the ground with each repetition, the muscles will work harder. You can also do the same exercise by raising your legs alternately.
5. SCISSORS BACK
A very useful movement to strengthen the abdominal girdle.
- Lying face down, raise one leg and the opposite arm .
- Hold the position for a few seconds and repeat with the opposite leg and arm.
6. REVERSE CRUNCH
The reverse crunch exercise is a core strengthening exercise that targets the lower abdominal muscles.
- Lying face up on the floor with your arms close to your body or your hands behind your head, bend your legs and raise them so that your thighs are perpendicular to the floor and your shinbone parallel (thigh and shinbone should form a right angle).
- From this position, raise your pelvis and lower back and bring your knees to your chest to try to touch it . Hold the position by contracting your abdomen and lower yourself.
7. Plank
The plank is a very complete exercise because, in addition to helping you have an abdomen of steel, in a single gesture it tones many muscle groups .
- The basic plank consists of lying face down on the floor and resting on the balls of your feet and forearms with your elbows bent . In that position you must hold between 30 seconds and 1 minute. It’s not easy but it’s a matter of training.
- To make it a little more complicated, you can slightly raise one leg and then the other, or one arm and then the other. There are several variants.
8. PLANK WITH FITBALL
Fitball exercises also work on balance .
- Stand on your knees in front of the ball with your trunk straight and your hands resting on the fitball or ball.
- From this position, let the ball roll until you support it with your forearms. The rest of the body should draw a 45º angle with the ground.
9. Frog kick
If you want to work both the middle and upper abdominal area, frog kicks should be included in your belly-lowering exercise routine. To correctly perform this dynamic and effective PCOS belly exercise, follow the steps below:
- Sit on a mat and support your buttocks and hands well.
- Next, raise your legs in the air and bend your knees a little.
- Maintaining this position, stretch and bend your legs back and forth while simultaneously moving your chest.
- It is important that while performing the repetitions you tighten your abdomen so that the exercise is more effective. To see the desired results, do 20 repetitions of this exercise.
By incorporating these exercises into your workout routine, you can effectively target and reduce PCOS belly fat. Remember to also maintain a healthy diet and stay consistent with your exercise routine for the best results. Have you tried any of these exercises? Let us know in the comments.
