- By JRSH Admin
Health and Tips,
- Posted July 12, 2021
Who doesn’t like to look good, more importantly, feel good? A healthy body and mind can give you happiness and peace beyond measure. It is our duty to take care of ourselves as an unhealthy body can make us feel uneasy and frustrated. Performing exercises to reduce belly fat can help you become healthy.
Excess body fat collected in unwanted areas, especially on the belly can lower one’s confidence level. Belly fat is the most stubborn and unhealthy fat that may increase the risk of diabetes, stroke, heart disease, and even cancer. Are you someone who has been searching for how to burn belly fat? Then you have landed at the right place.
If you have belly fat then it is important for you to bring a change in your lifestyle and begin with exercising. Adopting an active lifestyle and intaking a good diet can help one in leading a healthy life. Here are some belly fat exercises to help you stay fit.
15 Best Exercises to Lose Belly Fat:
Have you been looking for the best exercises that can help you lose belly fat? Here is a list of the top 15 best exercises to reduce belly fat that will help you get your confidence back. Ensure that you warm-up for about 10 minutes and take a break of 10 seconds before beginning these exercises.
Mountain climber is a moving plank exercise that helps in toning the muscles to the core. To perform mountain climbers, get in a position of the high plank with wrists placed under shoulders. You are required to keep the core tight by drawing the belly button inwards toward the spine.
Now drive the right knee towards your chest bringing it back to plank, perform the same with the left knee. Keep doing it on a regular basis and you will feel the difference.
Burpees is one of the exercises to reduce belly fat, not only this, but their performance also helps triceps, shoulders, quads, and chest in getting in shape. To practice a burpee, stand with your feet being shoulder-distance apart. Now, as you lower your body toward the ground in a low squat position, ensure that you push your hips backward. Place the hands outside your feet and then hop the feet back while letting your chest touch the floor.
After this, lift your body up by pushing your hands against the floor then jump with your feet outside of your hands. By putting your weight on the heels, jump again into the air with arms placed overhead.
Medicine Ball Burpees:
Medicine ball burpee is an exercise to reduce belly fat; it works wonders when its intensity is increased and helps in boosting metabolism. To perform a medicine ball burpee, stand with your feet shoulder length apart and hold the ball with both your hands.
Now, extend the ball over your head and then slam it on the ground as hard as possible. Hinge over and sit your butt back as you do it and place your hand on the ground outside your feet. Once you do it, jump back in the high plank position and place your body in a straight line.
After this, jump your feet back in the direction of your hands as if you are squatting. Pick the ball back and press it over your hand while you extend your body and stand tall.
A Turkish get-up involves a kettlebell and is a little complicated but helps in effectively reducing belly fat. Hold a kettlebell with your hands and lie on your side as a fetal. Roll on your back and press the bell towards the ceiling with both hands. Do it, till the weight gets stable on one loaded side.
Release free arm and leg at a 45-degree angle and place palm facing downwards. Now, slide the loaded slide heel close to your butt firmly gripping the floor. Push the foot on the floor, punch the kettlebell up with a loaded arm and roll it on the free arm.
Put the elbow straight on the ground and lift up into a seated position. Weave the front leg through the back and protect the knees while your shin on the back leg is perpendicular to the one on the front leg.
Align your arms perfectly such that the wrist is over the elbow and the shoulder is over the elbow over the wrist. Make your upper body erect by raising the torso and swiveling the back knee such that the back shin gets parallel to the front shin. Grip the floor with back toes, and stand up while taking a deep breath.
Sprawl is a full-body workout that helps in burning calories while toning the muscles. It is one of the most effective exercises to reduce belly fat. Stand with your feet shoulder length apart and place your hand on the ground while squatting down.
Touch the ground by lowering your body after jumping back in the position of a plank. Again, push yourself into the position of a plank and jump your feet out of your hands in a squat.
Overhead Medicine Ball Slams:
The overhead medicine ball slams are used for strengthening the core as it works against the gravitational force. In this exercise, you are required to hold a medicine ball with both hands while standing hip-width apart.
While stretching your body, reach both the arms overhead, slam the ball forward and downward to the ground. Now, again stretch your arms towards the ground while you slam and bend your knees to hinge. Squat to pick the ball and stand up again.
BOSU Ball Planks:
Performing normal planks with your hands on the floor is even more challenging, BOSU ball planks test the balance as your body tries to control. These planks activate obliques, deep transverse abdominal muscles, and abs. This is what makes it one of the best exercises to reduce belly fat.
Strengthening the core muscles helps in burning calories and fat by increasing metabolism. To perform these planks, flip a BOSU ball on its rubber side and hold the edges of the flat side using both hands. The distance between both the hands should be shoulder length apart. Now, hold this plank for 30 to 45 seconds and keep increasing the time as you feel stronger.
It is a core exercise that is known for improving oblique strength, this is one of the best exercises to reduce belly fat. This exercise is normally performed with a plate or medicine ball which involves rotating the torso from side to side. All this is to be done while being in a sit-up position with feet off the ground.
Sit on the floor with your knees bent and feet lying off the ground. Hold the medicine ball with your hands raised at chest height. Lean back with your spine holding your torso at a 45-degree angle while your arms are a few inches apart from your chest.
Turn the torso towards your right, now pause and squeeze the oblique muscles present on the right side. Again, turn the torso to the left side and squeeze the oblique muscles present on the left side. Ensure that the movement is generated from ribs instead of arms.
A rowing machine is used to get the heart rate up that helps in burning stubborn fat and calories. It works through the muscles in the arms, shoulders, legs, back, and core. It is an exercise that can help you in getting rid of belly fat.
This exercise requires 20 seconds of rowing followed by 10 seconds of rest. Check the meters you have traveled while holding and staying on the machine even when you rest. Repeat it eight times and try to beat the distance traveled each time you do it.
When you finish, total the distance traveled by you and the time taken. Next time, you perform this exercise, ensure that you beat your last rowing session.
Running on an Incline:
It has been observed that running on an incline instead of a flat surface increases the total calorie burn by 50%. As the running pace is increased, the heart rate goes up leading to better fat and calorie burning.
In this, you are required to walk or jog on the incline for about five to ten minutes. After this, you got to maintain the jog for another five to ten minutes before picking the pace up and starting off with running.
You may spend around five minutes running and then drop the pace to the job before picking up again. You can keep alternating between the two for about thirty to forty-five minutes.
To cut down the belly fat, moderate-heavy weight lifting is simply not enough. You are required to increase the intensity level by using heavy weights and minimizing the rest time between the reps.
Heavy weight lifting leads to an enhanced calorie afterburn effect and the body continues to burn calories even after one leaves the gym. This is one of the best belly fat exercises to opt for.
Side-to-Side Medicine Ball Slams:
Medicine ball slam is a metabolic, explosive, and dynamic exercise that is known for targeting numerous muscle groups. The primary movers of this exercise on the surface comprise quads, biceps, shoulders, obliques, and hamstrings.
As the body starts to get tired, all the other muscles also step in as secondary movers which makes this exercise a must for those who wish to blast off calories and stubborn fat. For performing lateral medicine ball slam, stand up on your feet shoulder length apart with the medicine ball being placed on one side.
Now, pick the ball up and rotate your body as you slam the ball away using your pinky toe. Ensure that you pivot the feet and bend the knee backward while you reach back into a split squat position to catch the ball after one bounce. Tighten your core as you bring the ball overhead & to the side.
Earlier, steady-state cardio was considered as the best exercise to reduce belly fat, it has been observed that the short and intense bursts of fast-paced cardio are more effective. To perform this workout, you are required to warm up for at least ten minutes
Start by doing reps for 30 seconds comprising of kettlebell swings, push-ups, single-arm rows, and squats. Take 30 seconds rest, change the exercises and perform for another 30 seconds. Now, continue for 10 rounds. Choose your favorite exercise while making sure that they are working on different muscle groups.
Yoga is yet another way to reduce the stubborn pile-up of fat on your belly. Although you can lose much more fat with the help of weight lifting and running, it can help in improving your endurance level. Plank, wheel, and chair chaturanga are some of the highest calorie-blasting poses of yoga.
Walking is the simplest yet very effective exercise that keeps one fit and weight in control. Walking a long way keeps a check on the belly fat and helps in better blood circulation. 45 to 60 minutes of brisk walking every day can help in boosting the metabolism rate and reducing stress levels.
Walking ensures that you don’t over-train yourself which could lead to over-production of cortisol – a stress hormone that can increase your belly fat. It is best to enjoy nature while getting rid of work exhaustion and activating the body in a positive way.
How to Reduce Belly Fat? Some more tips!
Various other exercise alternatives include lying leg raises, scissor kicks, leg in and leg out, bicycle crunches, crunches, sit-ups, half seated reverse crunch, jackknife crunch, heel touch, crossbody mountain climbers, lying alternate toe taps, and planks.
Only exercise is not enough to get the required results if you are looking forward to cutting down the belly fat. You will be also required to make some lifestyle changes. If you have been looking for methods on how to burn belly fat, here are some tips.
Drink Adequate Water:
Water consumption is necessary, ensure that you intake at least 8 to 10 glasses of water every day. If you are exercising, make sure that you are keeping yourself hydrated for better blood circulation and to save yourself from dehydration and its consequences.
Eat Nutritious Food:
If you wish to reduce fat, it is necessary that you start eating healthy food which does not contribute to the existing fat. Also, you must include Vit C and food which helps in burning fat such as cinnamon, ginger, and garlic. It is important that you do not skip your breakfast as skipping it can further add to fat deposition.
Reduce Sugar Intake:
Eating sweet food which is unhealthy is highly destructive to your healthy self. Cut down sugar as much as you can and replace it with healthier options such as jaggery and honey.
Reduce Sodium Intake:
Anything, when consumed in excess, can be harmful; when Sodium exceeds the required quantity in the body, it leads to retention of water. Reduction in Sodium intake leads to a difference in belly fat.
Short Bursts of Exercises:
It has been observed that short bursts of exercise are better ways of blasting stubborn fat in comparison to working out for hours or running a few miles.
Get a Good Sleep:
Getting good sleep is essential after a tiring day at work as this helps in relaxing your muscles and the growth of new cells. Once you get a good night's sleep, you may start with your workouts in a better way and with a fresh mood.
I hope, you have understood by now how to reduce belly fat? So, are you all set to get a flat stomach and your confidence back?