It’s typical to notice an increase in belly fat accumulation along the waistline as people age. Typically, this happens because as people become older, their muscle mass declines and their fat mass rises. Your favorite pair of pants may become too tight or belly fat may make you feel self-conscious. ( Workouts For Belly Fat )
However, there are also additional health hazards connected to having too much belly fat, such as:
- High blood pressure
- High cholesterol
- Type 2 diabetes
- Breathing problems
- Heart disease
It’s a good idea to try to control your belly fat due to these concerns. Subcutaneous, intramuscular, and visceral belly fat are the three different forms. Visceral fat, also referred to as belly fat, is the kind that lies in the space between your organs. Too much visceral belly fat can cause a number of health issues even if your weight and body mass index (BMI) are acceptable. Workouts For Belly Fat.
Exercises to Help Belly Fat
There are many exercises out there, but not all are created equal when it comes to banishing belly fat. However, scientists and doctors alike agree that incorporating physical activity into your daily routine is a great way to burn off unwanted belly fat. Here are some exercises for belly fat that you can try to help you slim down your waistline.
Aerobic or Cardio Exercise ( Workouts For Belly Fat )
Your first step in burning off visceral fat is including at least 30 minutes of aerobic exercise or cardio into your daily routine. Studies show that aerobic exercises for belly fat help to reduce belly fat and liver fat.
Some great cardio of aerobic exercises for belly fat include:
- Walking, especially at a quick pace
- Running
- Biking
- Rowing
- Swimming
- Cycling
- Group fitness classes
Make sure you appreciate the cardio activity you choose before beginning. You’ll feel more inspired and eager to engage in your fitness program as a result. Workouts For Belly Fat
HIIT or Interval Training
activity regimens called high-intensity interval training (HIIT) and interval training combine brief bursts of intensive activity with slower, lower-intensity movements and rest intervals. According to research, HIIT activities for belly fat will help you lose weight and get in better physical shape overall.
These routines aren’t very time-consuming but still get your heart pumping and work your entire body. Each routine has a selection of activities that include the following movements:
Pushing
Pulling
Squatting
Deadlifting
A typical HIIT routine alternates 30 seconds of vigorous exercise with 30 seconds of recovery before moving on to the next exercise. To get the greatest benefits, the sequence can be performed several times.
Some HIIT exercises that people of all fitness levels and ages can try are:
Jumping jacks
Burpees
Push-ups
Jump squats
High knees
To get started, choose a handful of HIIT exercises for belly fat. Perform one activity for 30 seconds, then rest for 30 seconds. Do the next activity, and then rest. When you finish all the activities, you can repeat the cycle a few more times. Workouts For Belly Fat
Abdominal Exercises
Workouts For Belly Fat….
Exercises for the abdominal region can help reduce belly fat because it adheres to the waistline and stomach area. They can give you a fantastic source of exercise while also helping to tone and flatten your tummy.
These exercises are great for men and women of any age. Some abdominal exercises for belly fat that you can try at home include:
- 60-second planks
- Bicycle crunches
- Abdominal crunches
- Leg lifts
Weight and Resistance Training
Another crucial aspect of losing abdominal fat is weight exercise. Having increased muscle tone can aid in fat loss since when the body is at rest, muscles burn more calories than fat does. Resistance training, which includes weight training, has also been shown to improve lean weight while reducing fat and to speed up metabolism.
Some weight training exercises for belly fat to include in your routine are:
Bicep curls
Lunges
Squats
Tricep kick-backs
Safety Considerations
With these exercises, you can do 12 repetitions with lighter weights, between five and eight pounds. Another option is to use heavier weights with fewer repetitions and rest time between sets.
While it’s important to get at least 30 minutes of moderate exercise a day, you don’t want to overtrain and push yourself too hard. Sometimes when you overtrain, your body can produce too much cortisol. This is a stress hormone that is associated with belly fat, so overtraining may actually make it more difficult to burn off belly fat.
Just keep in mind the recommendations for moderate regular exercise, and talk with your doctor if you have questions about how else your exercise routine can benefit your waistline.
Best Exercise To Lose Belly Fat
1. Leg In And Out ( Workouts For Belly Fat )
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
- Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
- Go back to the starting position. Do 2 sets of 20 reps.
What Not To Do – Do not place your hands too wide apart at the back
2. Lying Leg Raises ( Workouts For Belly Fat )
The Russian twist, leg lifts, and bicycle crunches are a few of the best abdominal exercises.
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
- Raise both your legs to 90 degrees and slowly bring them back down.
- Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.
What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.
3. Scissor Kicks ( Workouts For Belly Fat )
Target: Hamstrings, glutes, quads, lower and upper abs.
How To Do
- Lie down on a mat. Place your palms under your hips.
- Lift your head, upper back, and legs off the floor. This is the starting position.
- Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
- Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise
What Not To Do – Do not do this exercise quickly or hold your breath while doing it.
4. Crunches ( Workouts For Belly Fat )
Crunches are the perfect answer to the question, what exercise burns the most belly fat for females.
Target –Lower and upper abs.
How To Do
- Lie down on a mat, flex your knees, and place your feet on the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the starting position.
- Make sure you inhale while curling up and exhale while going down. Do 2 sets of 12 reps.
What Not To Do – Do not tuck your chin in.
5. Bicycle Crunches ( Workouts For Belly Fat )
Target – Rectus abdominals, obliques, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Curl back down and bring your left leg back to the flexed position.
- Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.
What Not To Do – Do not hasten to complete the sets, and do not tuck your chin in
6. Half Seated Reverse Crunch ( Workouts For Belly Fat )
Target – Lower abs, upper abs, and glutes.
How To Do
- Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
- Lift both your legs off the floor and bring your knees almost close to your nose.
- Slowly, bring your legs down to the starting position. Do 3 sets of 15 reps.
What Not To Do – Do not scrunch your shoulders or curve your lower back too much.
7. Jackknife Crunch ( Workouts For Belly Fat )
Target –Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Extend your hands over your head. This is the starting position.
- Keeping your back and neck in the same line, lift your upper body. Simultaneously, lift both your feet off the floor.
- Try touching your knees with your hands.
- Get back to the starting position. Do 3 sets of 12 reps.
What Not To Do – Do not rest your head on the floor completely between repetitions.
8. Russian Twist ( Workouts For Belly Fat )
These vicious Russian twists are the exercise that burns belly fat the fastest at home, if that’s what you’re looking for.
Target – Obliques, upper abs, lower abs, and glutes.
How To Do
- Sit on the mat, lift both your legs, keep your knees flexed, and lean back a little. Join your palms to balance your body. This is the starting position.
- Twist your upper body to the left and then to the right.
- You may do 3 sets of 12 reps for best results.
What Not To Do – Do not hold your breath while doing this exercise.
9. Heel Touch ( Workouts For Belly Fat )
Target – Obliques and upper abs.
How To Do
- Lie down on a mat. Keep your legs flexed, feet wider than shoulder-width apart, and flat. Keep your hands by your side, chin up, shoulders relaxed, and core engaged.
- Bend sideways and try to touch your right heel with your right hand.
- Bend toward the other side and try to touch your left heel with your left hand.
- Do 20 of these to finish one set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.
What Not To Do – Do not place your feet too close to your hips.
10. Plank
The plank, which concentrates on your core muscles, is one of the finest exercises to burn belly fat at home.
Target – Rectus abdominis, core, shoulders, biceps, and glutes.
How To Do
- Kneel down on a mat.
- Place your elbows on the mat.
- Extend your right leg back, then your left leg.
- Keep your neck, back, and hips in the same line. Keep your core engaged.
- Hold this pose for at least 30 seconds. Do 3 sets of 30-60 seconds hold.
What Not To Do – Do not place your palms far away from your shoulders. Do not droop your lower back or pike it up.
11. Boat tucks ( Workouts For Belly Fat )
a) From sitting, rock onto your sitting bones, leaning back with your torso and legs outstretched.
b) From here, use your core muscles to bring your upper body to almost upright and draw your legs towards your chest. Repeat.
12. Weighted sit up. ( Workouts For Belly Fat )
a) Lie down on your back. Bend your legs and place your feet firmly on the ground to stabilise your lower body. Hold one weight at either end and extend arms behind your head, with a slight bend in the elbow.
b) Curl your upper body all the way up toward your knees, bringing your arms to rest comfortably in front of you. Exhale as you lift.
c) Slowly, lower yourself down, returning to your starting point. Inhale as you lower.
13. V-sit hold ( Workouts For Belly Fat )
a) Sit up straight with your knees bent, feet on the floor and arms extended in front.
b) Lean back and extend your legs up so your body creates a V shape. Hold. And yep, hold some more…
14. Dead bug ( Workouts For Belly Fat )
a) Lie on your back with your arms above your shoulders and legs in a tabletop position.
b) Keeping your arms straight, stable and strong, alternate lowering and lifting each leg, ensuring your lower back remains melted into the floor.
15. Burpees
It will only get better from here, so let’s get these out of the way first. Burpees are a fantastic plyometric exercise that work your core, chest, shoulders, lats, triceps, and quads even if you probably detest them. Your heart rate will increase and calories will be burned as well. (Do you dislike burpees? You can substitute this full-body exercise instead. Find out the correct burpee technique here.
- Start standing with your feet hip-width or shoulder-width apart
- Place your hands on the ground, then jump both feet back into a high plank position
- Lower your chest to the floor into a bodyweight push-up
- Explosively push the ground away and straighten your arms, lifting your hips and chest as one unit. Try to avoid arching your lower back
- Jump your feet forward just behind your arms, then explode back to standing, raising your arms above your head and jumping into the air.
These Simple And Effective Exercises Can Help Melt Belly Fat Within No Time
Walking
A very simple cardio exercise that helps you lose belly fat and stay fit. Walking along with a balanced diet can do wonders if you are trying to shed off the extra kilos. ( Workouts For Belly Fat ) A brisk walk for even thirty minutes in the fresh air brings can help reduce fat around the belly. In addition, it also has a positive effect on your metabolism and heart rate. Even running is beneficial for fat-burning. All the more, you do not need any equipment for this exercise. It also helps in shedding fat from other areas of the body.
Zumba
Workouts are not a punishment and therefore, some fun workouts can also do wonders for your health. ( Workouts For Belly Fat ) Zumba workouts are high-intensity exercises. It helps in improved cardiovascular fitness, lowered cholesterol and lowers blood sugar levels and melts belly fat quickly. The 2018 ACE study followed 19 healthy females between the age of 18 and 22 as they participated in a Zumba class wearing a heart monitor. On average, the women burned 9.5 calories per minute which is more than the calories per minute burned in previous testing of advanced Pilates classes, power yoga, step aerobics, and cardio kickboxing. So, put on some music and start with some zumba workout right now!
Vertical leg exercises
Leg raises are great for your abs and obliques. It helps in building stronger abs, increases stability and strength, melts belly fat and tones your body. ( Workouts For Belly Fat ) Leg raises completely isolate the rectus abdominis muscle which helps in toning your stomach. Lie down on your back with your palms placed below your hips. Then slowly lift your legs to a 90-degree angle. Keep your knees straight and feet pointing to the roof. Pause for a moment, and then lower your legs back down while exhaling out. Hurry and try this super-effective exercise!
Cycling
Cycling is an effective way to burn belly fat.( Workouts For Belly Fat ) Cycling helps gets your heart rate up and also has the capacity to burn the significant number of calories. Cycling helps you to lose weight in your thighs and waist. So start commuting with your bike to nearby places. Be regular and this exercise can be really effective in cutting down belly fat.
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