Have you woken up today to see a little extra layer of belly fats that you need to lose quickly via exercise? The ‘soon’ takes a long time to arrive, or doesn’t arrive at all. Has it arrived for you yet? Think about it! Do you want to fit into that gorgeous dress you spent all your savings on for new year’s? Then now is the time to be serious and start doing some exercises to reduce belly fat!
When many people think of losing weight, one of the first things that comes to mind is getting a totally toned and taut tummy. After all, who doesn’t want to be able to slip into a pair of jeans without having to deal with a muffin top? Plus, losing belly fat is a surefire way to improve your health: Research links a larger waist size to heart disease , diabetes , and even some cancers. That said, we hate to break it to you, but doing hundreds of crunches every day isn’t the best way to lose belly fat. In fact, exercises that promote spot reduction just don’t exist. It’s not just about the way you look, it is also about being healthy. Undoubtedly you need a little bit of a lifestyle change to lose the flab around your tummy, and incorporating the precise exercises to tackle it is a necessary step. We would show you the exact exercises that you need to rotate in your routine. Work towards a healthier and fitter you.
Best Exercise for Reducing Belly fat you must try
The best way to tackle that little extra fat around the tummy, without any doubt, is doing crunches. Experts say that it occupies the top rank among the fat-burning exercises and you must include these in your set of exercises.
Here’s what you have to do:
You have to lie down flat on the ground (you can lie down on a yoga mat or any other mat). Bend your knees with your feet flat on the ground. Your feet need to be hip-width apart. You then have to lift your hands and take them behind your head, with your head on your palms or your thumbs behind your ears. Don’t interlock your fingers. Now, inhale deeply in this position. Slowly lift your upper torso off the floor, exhaling at the time. Lift your torso as much as you can without changing the position of any other body part, and then go back to the lying position, inhaling when going back down. You can exhale when you lift your torso again. Try to maintain a three-inch distance between your chest and chin so you don’t strain your neck. The focus should be on the belly , not merely the lift.
Beginners should try to do ten crunches per set, and do at least two or three sets in a day.
Although the name suggests that you need a bicycle for this belly fat reducing exercise, worry not. You can do it effectively even without a bicycle. If you do have access to a cycle, however, go right ahead and spend at least twenty to twenty-two minutes on it in a day. Burning body and belly fat with cardio exercises is half the battle. Next is strengthening abdominal muscles so you have something to show once the fat is shed. In a recent study, ab exercises were ranked from best to worst. The bicycle exercise ranked as #1 because it requires abdominal stabilization, body rotation, and more abdominal muscle activity.
Here’s what you have to do:
You need to lie on your mat and keep your hands either on the sides or behind your head as you do in crunches. Lift both your legs considerably off the ground and bend them at the knees. Now, replicate the motion of the legs as if you were riding a bicycle . To start off, bring your right knee close to your chest while taking the left leg out straight. Then, while taking the right leg out straight, bring the left knee close to your chest. Repeat ten to twelve times for each set and at least three sets at a time.
Okay, you’re probably thinking, ‘How does moving your legs shrink those love handles?’ Well, the truth is there’s no way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind. It seems so simple, but forty-five to sixty minutes of brisk walking every day can do wonders for your metabolism. One hour of rapid walking a day can lead to one pound of fat loss a week.
Vertical leg crunch:
This is an extremely beneficial crunch that strengthens the core as well while working the muscles around the abdomen. It is a great exercise to lose belly fat . It is effective for the lower back muscles as well. The position of this crunch improves the intensity of the exercise, so it is a good one to progress to after you are comfortable with the basic crunch.
The regular crunch has several modifications and variations, all of which help in specifically designed to reduce belly fat . You need to take a couple of weeks to get familiar with the basic crunches and then move on to other variations which are more effective and result-oriented. The first one among these is the twist crunch.
Here’s what you have to do:
You have to lie on your back on a hard surface (mat on the floor) and bend your legs with your feet flat on the ground. The position of your hands is similar to the crunches, under your head. Now comes the difference, instead of lifting your torso, lift your right shoulder towards your left, limiting the movement of the left shoulder. Repeat the action on the opposite side lifting your left shoulder over your right. This is one complete round. Again, for beginners, a total of ten crunches per set is effective, and try to accomplish at least two to three sets.
Target and tone your belly with small, gentle movements that can bring huge results. This low-impact form of exercise helps boost your strength, balance and mobility.