Are you having a hard time trying to fit into the dress you bought few months ago?
Is stomach fat giving you trouble sleeping?
If the answer is yes, then you may need to reduce your belly fat because fat can result in negative effects on your health if it is not reduced at the right time. And who likes belly fat anyways? It does not look good on you aesthetically. But the more important reason for you to reduce it is its long-term effect on your health.
The most common cause of belly fat is a sedentary lifestyle. Constantly sitting at one place, not working out, genetics, poor food habits, slow metabolism, and menopause are some other causes of belly fat. Surprisingly, scientists have also found that stress can also lead to fat accumulation in the belly region.
Okay, so what is the best way to lose belly fat? Undoubtedly, the best way to reduce belly fat is by exercising. Check out some of the best exercises to reduce belly fat naturally.
Crunches: The best way to reduce that little extra fat around the tummy is doing crunches. According to experts, it occupies the top rank among the fat-burning exercises, and you must include these in your set of exercises. Start by lying down flat with your knees bent and your feet on the ground. Lift your hands and 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 and then exhale as you come up. If you are a beginner, start doing crunches 10 times per set.
Twist Crunch: Once you are okay with regular crunch, you can take a step ahead in the basic crunch to have a more effective and result-oriented tummy exercise. Twist crunch is just like regular crunch. 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 crunch, 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.
Side Crunch: If you are comfortable with the twist crunch, then side crunch is no big deal for you. Both are almost the same. 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, as the name suggests. Remember, don’t be in a hurry, and ensure your movements are slow and steady. The midsection will hurt if you perform the crunches in haste.
Reverse Crunch: You would notice that losing belly fat involves a lot of crunches and crunch variations. The reverse crunch is one of the most effective moves to lose lower belly fat, especially for women. You can progress to reverse crunches after a few weeks of getting comfortable with the other variations. Lie down in the position for a crunch, and before doing the crunch, lift your legs in the air—your heels can be up in the air or at your buttocks. Exhale as you lift your torso, and bring your thighs to your chest. Ensure your chin is off your chest. You can also bring your nose to your knees.
Bicycle Exercise: Okay, you don’t need a bicycle for this exercise. All you need is a mat. Lie on the mat or the floor and keep your hands either behind your head or by your side as you do in crunches. Lift the legs and 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 and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.
Lung Twist: Lung twist is a workout for beginners who want to reduce belly fat quickly. It would be best if you stood with your legs hip-width apart. Your knees should be slightly bent. Now, left both your hands in front of you, making sure they are aligned with your shoulders and keeping them parallel to the ground. Get into a lunge position with your left foot forward. Now, twist your upper body to the left with your torso. Next, try to reach your outstretched arms across your left side. Move your arms slowly to the centre and step forward with the opposite foot and twist to the other side. Don’t twist your knee or bend your spine forward. The spine should be kept straight.
Walking: Walking is one of the best ways to burn your calories and lose unwanted fat from the body. Walking is one of the first cardio exercises you should have as it is a good and 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.
Running: 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 an effective way of keeping your heart rate up, lose calories, and reduce belly fat.
Jogging: So if you are not into running, try jogging. According to studies, jogging is better at breaking down unwanted belly fat compared with weightlifting. This is an excellent form of aerobic exercise that is useful for fighting fat and staying fit.
So, send your body the memo now, flat abs are in style, and it’s time to get yours!
Do you know any such exercise to reduce belly fat? Share with us in the comment box!