Introduction
Belly fat, also known as visceral fat, is the fat located deep in the abdominal cavity surrounding your internal organs. It is considered one of the most stubborn types of fat to get rid of and increases the risk of health problems like heart disease, type 2 diabetes, and some cancers. Fortunately, there are different types of exercises that can help reduce belly fat.
8 Belly Fat-Busting Exercises You Need to Try Today: A Complete Guide
Performing targeted abdominal exercises is essential for reducing belly fat. Here are some exercises that can help you achieve a flatter belly:
1. Crunches
Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head and lift your shoulders and upper back off the floor. Exhale and return to the starting position.
2. Plank
Get into a push-up position and rest your forearms on the ground. Keep your body in a straight line from your toes to your head and hold for as long as possible.
3. Russian Twist
Sit on the floor with your knees bent and feet flat on the ground. Lean back slightly, engage your abs, and lift your feet off the ground. Twist your torso to the right and touch your hands to the floor beside you. Twist to the left and repeat.
4. Bicycle Crunch
Lie on your back with your knees bent and your hands behind your head. Lift your shoulders off the ground and bring your right elbow to touch your left knee. Switch sides and repeat.
5. Leg Raises
Lie on your back with your hands holding onto a sturdy object. Lift your legs off the floor until they are perpendicular to your body. Slowly lower them back down.
6. Flutter Kicks
Lie on your back, hands under your glutes, and raise your legs to a 45-degree angle. Kick your legs up and down in a flutter motion without touching the ground.
7. Sit-Ups
Start by lying on your back with your knees bent and your feet flat on the ground. Cross your arms across your chest, engage your abdominal muscles, and lift your upper body off the ground.
8. Mountain Climbers
Assume a push-up position with your arms straight. Keep your body in a straight line from your head to your feet and bring one knee towards your chest. Quickly switch legs and continue alternating.
Remember to perform these exercises consistently and in combination with healthy eating habits to see results.
The Ultimate Guide to Getting Rid of Belly Fat with Cardio Workouts
Cardio workouts are a great way to burn calories and reduce belly fat. Here are some effective cardio workouts:
1. Running
Running is a great way to reduce belly fat as it helps burn a large number of calories. Start slowly and gradually increase your distance over time.
2. Cycling
Cycling is a low impact exercise that is easy on your joints. Increase the intensity of your workout by cycling uphill.
3. Rowing
Rowing is an effective full-body workout that can help burn calories and reduce belly fat. It engages the entire body, including your core.
4. Swimming
Swimming is a low-impact exercise that engages your core, arms, and legs. It is a great workout to reduce overall body fat.
Aim to perform 30 to 60 minutes of cardio workout three to four times per week.
5 Pilates Exercises to Help You Lose Belly Fat
Pilates focuses on toning and strengthening your core muscles. Here are five Pilates exercises that can help reduce belly fat:
1. The Hundred
Begin on your back with your legs straight in the air at a 90-degree angle. Lift your head and shoulders off the ground and pump your arms up and down while inhaling and exhaling.
2. Rolling Like a Ball
Sit with your knees bent and elbows out. Roll backward while tucking your knees into your chest and roll back up without letting your feet touch the ground.
3. The Teaser
Lie flat on your back, lift your legs in a 45-degree angle and your arms over your head. Rise up to touch your toes.
4. The Criss-Cross
Lie on your back with your hands behind your head and your knees bent to a 90-degree angle. Engage your core, lift your shoulders and twist to one side, bringing your right elbow towards your left knee. Switch sides and repeat.
5. The Swan
Begin by lying face down on your stomach with your arms extended in front of you. Keep your abs engaged and lift your upper body by keeping your arms straight, shoulder blades down.
Make Pilates a part of your regular exercise routine to get rid of belly fat.
The Best Strength Training Exercises to Banish Belly Fat
Strength training can help reduce belly fat and build muscle. Here are some of the best strength training exercises:
1. Squats
Stand with your feet shoulder-width apart and lower your body by bending your knees while keeping your back straight. Lift back up to starting position and repeat.
2. Deadlifts
Stand with your feet shoulder-width apart and hold a weight at arm’s length in front of you. Bend at your hips to lower the weight towards the floor, then lift back up to starting position and repeat.
3. Lunges
Take a big step forward with one leg and lower your body until your knee reaches a 90-degree angle. Return to starting position and repeat for the other leg.
Make sure to start with lighter weights and gradually increase the weights over time.
The Yoga Guide to a Flatter Belly: Poses and Practices to Get Rid of Belly Fat
Yoga is a great exercise for reducing belly fat. Here are some of the most effective yoga poses and practices:
1. Plank Pose
Get into a push-up position and hold your body steady. Keep your core engaged and hold for as long as possible.
2. Boat Pose
Sit with your knees bent and feet flat on the floor. Lean back slightly, engage your abs, and lift your feet off the ground. Extend your arms forward and hold this position.
3. Camel Pose
Kneel on the ground with your shins and the top of your feet on the ground. Bring your hands to your lower back and gently push your hips forward.
4. Cobra Pose
Lie down on your stomach and place your hands under your shoulders. Engage your abs and lift your upper body off the floor.
5. Triangle Pose
Standing with your feet shoulder-width apart and your arms outstretched at shoulder height. Take an exhale and hinge from your hips to the right, keeping your core engaged, and place your right hand lightly on the floor. Keep your pelvis and chest facing forward.
Include these yoga practices in your daily workout routine and see the transformation it brings.
Quick Workouts: The Best Belly-Fat-Burning Routines for Busy People
Everyone has time for a quick workout. Here are some simple but effective workouts that can be done in as little as 15 minutes per day:
1. Jump Rope
Jumping rope is a great exercise for burning calories and reducing belly fat. Jump for 30 seconds, take a 30-second break, and repeat.
2. High-Intensity Interval Training (HIIT)
HIIT involves high-intensity intervals of exercise alternated with lower-intensity recovery periods. Perform an exercise like jumping jacks, burpees or squats for 20 seconds, then rest for 10 seconds. Repeat for 15 minutes.
3. Circuit Training
Combine exercises like squats, push-ups, and mountain climbers into a circuit and perform each exercise for 30 seconds. Repeat the circuit three times.
Choose a quick workout that suits your schedule and lifestyle.
Conclusion
Reduction of belly fat is highly essential for a healthy and risk-free life. Though it is difficult, it is not impossible. Consistency in performing exercises of all types is the key to success in reducing belly fat. Choose the exercises that match your interests and stay dedicated to your workouts. Now that you have a greater understanding of the various types of exercises that can help reduce belly fat, it’s time to put these workouts into practice and transform your body for the better.
