Are you concerned about the extra kilos loading on your abs? No need to worry, as we have a way for you, so that you could flaunt your abs with any outfit. Belly fat is highly annoying and it also ruins your overall body shape and also dips your confidence and morale where ever you go. It is an irritable factor that surrounds your waistline as a nightmare and becomes a great concern for your health. Excessive belly fat is a sign of obesity and opens up pandora’s box of severe diseases like high blood sugar, high cholesterol, high blood pressure, and several heart diseases. That is why to lose belly fat, it is recommended to lead an active lifestyle and start exercising. With the help of this article, we will try to guide you with the relevant exercises to reduce belly fat. These exercises are easy to perform and do not take much time, to hamper your busy schedule.
What Is Belly Fat
Abdominal fat, or belly fat, can be either subcutaneous fat or visceral fat; the first form can be seen, and the second is found deep within your abdomen and around the organs. Even if you are not overweight, you can have visceral fat. It is important to lose belly fat because of the risk it poses to your health. This includes an increased chance of diseases such as type 2 diabetes and heart disease. If the circumference around your waist measures more than 102 cm in men and 88 cm in women, this is considered abdominal obesity. Losing weight will help to improve blood vessel function, lower cholesterol levels, and will also increase overall well-being.
Factors to Keep in Mind to Lose Belly Fat
It is not a daunting task to lose belly fat, as with just a few simple exercises at home, you can get into the shape that you have been always wanting for. Apart from exercise, it is also important that you should keep a tap on your dietary intake. Lowering down the consumption of high-calorie foods will certainly make you get a totally toned and taut tummy.
- Healthy Diet – A healthy diet is strictly recommended to be consumed in order to control your weight, which will help to lose belly fat. Fibre foods should be consumed and carbohydrates should be prohibited all at once. Green leafy vegetables are a must to have, the more colourful your plate will be the better it will help to lose belly fat.
- Always be agile and take stairs – Taking stairs is the best workout one can have at any time in the office or home. Instead of taking escalators, you should prefer stairs to reach your home or office. Taking stairs helps to lose belly fat as it burns your calories and keeps your heart and lungs healthy.
- Regular Exercise – There are various types of exercises that you can do at your home to lose belly fat. Various types of home workouts are available which will help to shed extra kilos from your tummy. Doing cardio makes you sweat more and helps to burn calories. Investing in a standard exercising spin bike will allow you to perform cardio at home without any hindrance.
Top 10 Exercises To Burn Belly Fat
1.) High Knees – High knees are considered one of the effective exercises to reduce belly fat. High knees are fantastic for burning calories, strengthening your abdominal muscles, and improving your cardiovascular endurance. To do these exercises, you need to stand with your feet hip-width apart and bring your knees to your chest, one leg at a time. Continue alternating between legs.
2.) Low Plank to High Plank – Low Plank to High Plank is considered one of the effective exercises to reduce belly fat. The low plank to high plank workout is an exercise that is bound to get all the muscles in your body working. Planks work your core but can also help to strengthen your abdominal muscles and spine, which in turn benefits posture. Start on all fours, and move into a low plank position, alternating between low and high for an effective workout.
3.) Burpees – Burpees are considered one of the effective exercises to reduce belly fat. Burpee does not require you to do push-ups, making it an excellent choice for even beginners who are still building strength and endurance. Burpees are great for burning calories and increasing your metabolism and can help to build strong muscles.
4.) Toe Touches – Toe touches are considered one of the effective exercises to reduce belly fat. Toe touches can help with flexibility in the lower half of your body. You can also do them lying down and reaching upwards by keeping your legs at a 90-degree angle. It is an important way to stretch, even if you are not able to touch your toes. Toe touches can help prevent cramps and muscle spasms.
5.) Kettlebell Swing – Kettlebell Swing is considered one of the effective exercises to reduce belly fat. This full-body exercise is a mix of cardio with strength training, the kettlebell swing targets most of the major muscle groups in the body. If you don’t have a kettlebell, a milk carton filled with water, with the cap screwed securely on, or a dumbbell will substitute on behalf of a kettlebell.
6.) Jumping Lunges – Jumping Lunges are considered one of the effective exercises to reduce belly fat. This fast-move exercise has an extensive ability to burn calories. Jumping lunges predominantly work the lower leg muscles, including the quads, hamstrings, glutes, hip flexors and calves. If you are not comfortable with the impact of jumping lunges, just do normal bodyweight lunges, but move as quickly as possible as you alternate between your legs. As you get stronger, work up to jumping lunges, even if you only manage one or two on each side.
7.) Mountain Climbers – Mountain Climbers are considered one of the effective exercises to reduce belly fat. Performing this exercise will raise your heart rate and work your shoulders, hamstrings, and quads. Try to perform this exercise as fast as possible to really burn calories and work your abdominal muscles.
8.) Hip Thrust – Hip Thrust is considered one of the effective exercises to reduce belly fat. A hip thrust is a straightforward exercise that focuses on strengthening the glutes and the hip and quadriceps muscles. It can help the knee joints, promote better balance, and improve movement. It is an excellent way to work the core too.
9.) HIIT Workouts – HIIT Workouts are considered one of the effective exercises to reduce belly fat. High-intensity interval training exercises or HIIT as it is known, are extremely strenuous, explosive, and draining. They are designed to utilise over 80% of the heart’s capability. It cannot be performed constantly over a length of time; rather, it is performed in brief bursts and shorter sets. These exercises leave you weary and gasping, but they also burn the most calories.
10.) Sprawls – Sprawls are considered one of the effective exercises to reduce belly fat. The sprawl is basically a burpee on steroids a full-body exercise that works as many muscles as possible and burns calories while shaping and toning your upper and lower body, especially your abs. It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move.
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.