Are you finding difficult to fit in your t-shirt which was once very comfortable for you? Well, that’s the problem you are here for–belly fat. Am I right?
Fat, especially in the form of belly fat is one of the most common problems faced by every second adult and the numbers are only rising in America.
Belly fat is linked to various health problems in the long run. Yes, belly fat is not at all good for your health.
People say that belly fat is stubborn. Okay, it might be true. What I believe is putting in the required amount of efforts in the right direction can defeat belly fat, however stubborn it may be.
I won’t talk about whether its easy or difficult because that depends from person to person. For some people, putting in the efforts is easy, so whatever they do becomes easy for them. And some never put in the effort consistently, so they say that the task can’t be done.
So if you put in the effort s, those shirts will definitely start to fit you again. And that effort includes exercising along with a healthy diet. I can only tell you about the exercises you need to do to achieve your belly goals, its youuuuu who has to do it!
Combining belly fat burning foods with these belly fat burning exercises can make the process better off.
I am starting off with the easy, most popular ones which many of you already know. Slowly we will move towards more specific ones.
Umm…I should not say that swimming is easy, as I don’t know it(I need to learn!!). But I know that it is a very beneficial cardio exercise which will not only help you lose fat but will also tone your body simultaneously. You should choose more strenuous strokes in order to burn more calories.
Start off by swimming once or twice a week.
Again a common exercise which many of you must be knowing about.
Lay flat with your knees bent and feet on the ground. Keep your hands below your head.
Inhale and then exhale as you lift up your upper torso. Don’t move your legs. Make sure to tighten your abdominal muscles to help you lift up. Don’t get into the full sit-up position, raise your back so that you make an angle of 30-40 degree from the ground. Don’t put pressure on your head, trying to move it. It will just put pressure on your neck. Use your spinal column to lift up.
Inhale again as you get back to the original position and then exhale when you move up again.
Do not rush. Do it with control and at a steady pace. A slower and quality crunch is better than just rushing up and down.
Practice 10 reps per set as a beginner.
This exercise makes you feel as if you are paddling an imaginary bicycle, hence the name.
Lay down and rest your hands on your sides.
Extend one of your legs and fold the other at its knee bringing it close to your chest, while keeping both of them in the air.
Now exchange the positions of the legs.
Keep doing it making it look as if you are paddling a bicycle.
Keep the motion of the legs consistent at a steady pace.
Repeat this move as many times as you can in two minutes.
4. Lunge Twist
Lunge twist is an amazing exercise for the abdomen muscles, even making your spine, especially the core more flexible.
Stand with your legs some distance apart.
Lunge forward with your right leg as shown in the picture. Meanwhile, the left leg should be backward, supported by the toes. Sit down such that your knees make a 90-degree angle with the floor. You should not be bent.
Join your hands as shown in the picture, keeping your forearm parallel to the ground.
Twist your spine along with your hands to the right and then to the left. Don’t twist your legs. Keep them static.
Then step back to the first position and repeat with the other leg.
10 reps as a beginner.
Plank is a very common exercise which you must be knowing about. This exercise can help you convert your belly fat into abs as it trains your abdomen muscle. Another benefit of doing plank is that it strengthens your shoulders and arms. If you don’t know how to do a proper plank, follow up here.
Take the position in which your forearms, elbows, knees, and toes rest on the ground.
Look forward and then lift up your knees, supporting your legs on the toes. Breath normally and maintain this pose called the plank pose.
Keep your spine and the entire body straight. Your entire body should form a straight line. Do not bend your back as it is not the ideal position and will put pressure on your lower body.
Try to maintain the plank pose for 30 seconds as a beginner and then gradually increase the duration.
6. Reverse Crunches
You are familiar with the basic crunches. Reverse crunch is slightly different from it as it requires leg movement as well.
Get into the initial position of crunches. This time, your bent knees will rest somewhat above the ground. Lift your legs towards the chest simultaneously when you lift your upper body.
Move back to the original position. Repeat.
10 reps for beginners.
7. Extended Leg Crunch
Lay flat with your right leg stretched out and left leg folded at your knees.
Stretch your arms up behind your hand with one arm resting over the other.
Tighten your abs, raise your upper body and the hands towards the chest along with raising your stretched out leg towards the chest simultaneously. Try to touch your toes with your hands. Try going as far as you can if you can’t touch your toe in the beginning.
Switch the legs and repeat.
Try for 10 reps in the beginning.
8. Hip Raises
This exercise should be felt in your back.
Lay down with your knees bent, feet flat on the floor and hands stretched out parallel to your body.
Lift up your hips such that your body forms a straight line from your shoulders to your knees.
Hold that position for a few seconds. Slowly return back to the initial position and repeat.
10 reps when starting out.
9. Folded Leg Toe Touch
This exercise will make you much more flexible along with helping you cut the belly fat.
Sit with your back straight. Stretch straight your left leg and fold the right leg as shown in the picture.
Try touching your stretched out the leg with your hands.
Hold that position for a few seconds and then switch the legs.
10. Ab Choppers
Lay down and stretch out your legs partially, such that it forms a mountain.
Stretch your hand backward and join them.
Raise your hands along with your upper body. Turn your upper body towards the right moving your hands in the same direction and then return back to the initial position.
Repeat in the other direction.
Watch out for your back. It should be straight.
11. Scissor Kick
Lay flat with your legs stretched straight out in the air. Lay your hands in parallel to the body.
Swing your right leg upwards and left leg downwards simultaneously, then move the left leg upwards and the right leg downwards. Continue this form of motion.
Do this for 2 minutes as a beginner.
Jogging- a form of running at a slow speed. Jogging continuously utilizes the body energy with less stress on the body as compared to running. Running exhausts you up very fast, although even running is a good cardio exercise for losing belly fat.
So if running is your suite, you can practice running rather than jogging.
Even cycling is an effective cardio exercise for burning belly fat. An advantage of cycling over running and jogging is that humans can generally cycle for a longer duration as compared to the other two. You can practice any of these aerobic exercises for reducing your waistline.
If you are very much undetermined and intend to do nothing of all the exercises mentioned in this article, then try walking. At least that is better than nothing.
You can’t lose weight even if you do these exercises but refrain from healthy eating. So exercise, eat healthily, get proper sleep, drink water and be patient!
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