When it comes to losing weight, getting rid of belly fat becomes the main concern. That stubborn layer of fat around the belly that doesn’t go away, even with fad diets and after this, the first instinct is to usually join a gym, but according to celebrity fitness trainer Yasmin Karachiwala, who trains none other than Deepika Padukone, Alia Bhatt, and others, says “you don’t need a gym or complicated diet plans to stay fit, what you need is consistency, and a smart approach.”Yasmin recently shared a no-gym core workout routine that anyone can do at home, no need of expensive gym equipment or fad diets, just plain core-focused workout. Staying fit doesn’t mean sculpting a six-pack abs, but about building strength in the core, improving posture and creating a foundation for fat loss.Here is Yasmin’s 6-step no-gym ab routine
Yasmin’s core workout focuses on different parts of the core through exercises that one can do at home, with their preferred time.
Curl-ups
This is a beginner-friendly workout that focuses on the upper abdominal muscles. While lying flat on the back with the legs extended, slowly curl the shoulders off the floor, keeping the neck balanced and relaxed. With this exercise, one can strengthen the upper abs and build control over their body.
Reverse curls
This exercise starts with lying on your back with knees bent and feet in the air. Gently lift the hips slightly off the ground using the lower abs, remember not suddenly. This exercise targets the lower belly, an area where fat accumulates easily, and that most people struggle with.
Criss-cross (bicycle kicks)
Lie on your back straight with your hands behind your head, and use an alternating motion where your elbows touch the opposite knee. This is great for the obliques (side abs, love handles) and rotation control.
Curl-ups (legs on tabletop)
This might be a little advanced version of the previous curl ups. In this, raise your legs to a 90-degree “tabletop” like position and perform slow, controlled curl-ups. This exercise adds more core engagement due to the lifted leg position.
Straight leg lifts
As the name suggests, lie down with your legs extended up straight towards the ceiling, slowly lower them toward the floor and then raise them back without touching the ground. This might be tough on the lower abs but is great for core stability.
Alternate heel touches
With your feet flat on the floor, and knees bent, lift the shoulders slightly off the mat, and reach side to side to tap the heels. This exercise will in turn tone the obliques and build core endurance.Yasmin, in the end recommends starting with 2-3 rounds of 12-15 reps per move, get the journey started first. Rest between sets and don’t overdo it!However, before starting your weight loss or fitness journey, there is one common mistake that many people make while trying to lose belly fat, and that is…Weight loss journey doesn’t mean one should stop eating altogether, rather it means eating clean and healthy, apart from moving more… But if one is not seeing any results, there is one major reason why: You are trying spot reduce fat from the belly with ab workouts alone.This is where people go wrong… and it affects their fitness journey.According to Raj Ganpath, a trained fitness coach, he says, “. “You cannot burn belly fat by doing ab workouts,” he explains. “Fat loss doesn’t work that way. You lose fat from all over your body when you’re in a consistent calorie deficit.” In layman language, one could have rock-solid abs, but if the fat percentage in the body is till high, the progress won’t be as such visible. This is why core workouts should be a major part of the routine, not the ONLY routine.
The real secret: A consistent calorie deficit and daily movement
Key to reducing belly fat: It is not detox tea, it is not 500 crunches a day, according to the fitness coach, there is one golden rule: Create a consistent, sustainable calorie-deficit over time.Meaning, consuming fewer calories than you burn, but not in a way that it leaves one drained or starved throughout the day. Raj Ganpath, strongly warns against the extreme dieting culture,”Starving yourself only slows your metabolism and leads to binge eating. It’s not sustainable,” he says. Aim for a calorie deficit diet, just enough to encourage fat loss while fueling the workouts and daily activity.
Focus on consuming:
- Lean protein (chicken, eggs and tofu)
- High-fiber diet (vegetables, oats and fruits)
- Healthy fats (olive oil, seeds, avocado)
- Plenty of water
Pair this with regular movement such as light walk, cardio or bodyweight training. Shortcuts don’t work, they might make the work easier for a while but they don’t build sustainable habits, move daily, eat mindfully and do the core exercises properly.
