10 Simple Exercises For Reduce Your Belly Fat at Home
10 Simple Exercises For Reduce Your Belly Fat at Home
Are you having a hard time trying to fit into the dress you bought last year? Is stomach fat giving you trouble sleeping? If the answer is yes, then you may want to implement some changes in your lifestyle to address it. Stomach fat can result in negative effects to your health if it is not addressed at the right time. For sure, belly fat does not look good on you aesthetically. But the more important reason for you to address it is its long-term effect to your health. You should also want to read this article on why you may not be losing belly fat.
Arguably the best way to lose stomach fat is exercising. If you are really serious about losing weight, you may need to put in an hour of exercise in your everyday routine to target as well as reduce belly fat. There are some great fat burning ab-excercises as well as in our article we’ll show you 10 simple excercises you can do at home as well as reduce your belly fat naturally.
Nothing burns stomach fat easier than crunches. Crunches, according to some fitness experts, occupy the top rank among fat-burning exercises. It is high time you start including abs-crunching exercises to your daily routine.
Start by lying down flat with your knees bent as well as your feet on the ground. Lift your h as well as s as well as then place them behind the head. You can also keep them crossed on the chest. Inhale deeply. As you lift the upper torso off the floor, you should exhale. Again inhale when you get back down as well as then exhale as you come up.
If you are a beginner, start doing crunches 10 times per set. Each day, you must accomplish two to three sets of crunches. Check out the video above for a detailed guide on how to do crunches.
Once you are familiar with regular crunches, you can modify the basic crunch to have a more effective as well as results-oriented tummy exercise.
Twist crunches are like your regular crunches. But in twist crunches, you have to lift the right shoulder towards your left, keeping the left torso on the ground.
When you are starting out, start doing twist crunches 10 times per set. You should aim for two to three sets of twist crunches in your daily routine. Check out the video above for more details on how to do twist crunches.
This is almost the same as the twist crunch routine. The only thing you must do is to tilt your legs to the same side with your shoulders simultaneously. The side crunch focuses more on the muscles on your sides.
Aim for two to three sets of side crunches (10 times per set) every day. Check out the video above on how to do side crunches.
You would notice that losing belly fat involves a lot of crunches as well as crunch variations. Now it is high time you do reverse crunches. Like the other crunch exercises, reverse crunches are another good exercise to lose belly fat, especially for women.
This is like the twist crunch exercise. Tilt the legs behind simultaneously with the shoulders. It is considered one of the best abdominal exercises for targeting the lower belly fat. Check out the video above for more details on how to do reverse crunches.
Vertical Leg Crunch
Lie flat on the mat or on the floor with legs extended upwards towards the ceiling as well as then one knee that is crossed over the other. Breathe in as well as then lift the upper body towards the pelvis. Breathe out slowly. Do about 12-16 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.
Even if you do not have a bicycle, you can still do this exercise. Lie on the mat or on the floor as well as keep your h as well as s either behind your head or by your side as you do in crunches. Lift both the legs off the ground as well as then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out as well as bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.
Rolling Plank Exercise
The rolling plank trains your body muscles around the abdomen, hip as well as lower back. Position yourself on the mat or on the floor with the knees as well as elbows resting on the ground. Keep the neck aligned with the spine. Look forward. Then lift the knees up as well as support the legs on the toes. Contract the knees as well as keep your breathing normally. This is what you call the plank pose. Stay in this position for 30 seconds. Now, begin moving to as well as fro for about 30 seconds.
This is what you call the rolling plank exercise. Lie down on the mat or floor sideways. Support your body on right elbow as well as right leg. The elbow should then be perpendicular to your shoulder as well as your left leg should be above your right leg, making sure they are together. Keep the knees straight. The hips should also not be touching the ground. Hold this posture for about 30 seconds. Once you are comfortable, you can hold this position for about one to two minutes.
Repeat with the other side too.
While in this posture, you can lift the leg placed on the top as well as bring it back again. This would make for a more effective exercise as it is not only for the abs but also for your thighs as well as hips.
Cardio is one of the best ways to burn your calories as well as lose unwanted flab from the body. Walking is one of the first cardio exercises you should have as it is a good as well as effective method to burn away that belly fat. If you implement a healthy diet plus walking at a good steady pace for about 30-45 minutes four to five days every week or more, you will soon witness a change in the weight. This low-impact exercise can increase your metabolism as well as heart rate. It has a decreased risk of injuries as well as is regarded to be an efficient workout for beginners.
You have to prevent the body from getting used to workout routines that are fixed. Hence, you may need to switch occasionally. How about running? It is a good effective way of keeping your heart rate up, lose calories, as well as reduce belly fat.
Mature Woman Jogging Outdoors
If you are not into running, try jogging. Research shows that jogging is better at breaking down unwanted belly fat when compared with weightlifting. This is a good form of aerobic exercise that is useful for fighting fat as well as staying fit.
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