A paunch or love handles or a spare tire or just plain old belly fat is the precursor of numerous health and heart problems. This stubborn fat surrounding the abdomen is also harder to burn as compared to regular body fat. Show
Belly fat boasts a very high quantity of fat cells with receptors called alpha cells. These cells inhibit lipolysis – the body’s process of burning fat. Lipolysis is governed by hormones called catecholamines that need receptors to bind them with fats and convert them into energy. Alpha receptors impede lipolysis and beta receptors – found in regular body fat – start it. So while the alpha receptors are a little slow in nature, you can elevate the fat burning process by making these 10 easy lifestyle changes as well as including the below mentioned exercises to your daily routine to torch belly fat. Reduce belly fat at home with 5 easy exercises:1. Plank Planking isn’t just great for torching belly fat but also helps in building strong back and shoulder muscles. Lie on the floor with your forearms and toes on the ground. Keep your body straight and hold this position for 30 seconds. Ensure your back isn’t crouching and repeat after 30-second intervals, at least 3 times. QUICK READ: 5 types of plank exercises you can do for a flatter stomach 2. Sit-ups If your ultimate fitness goal is to build abs like that of Tiger Shroff’s you’ve got to include sit-ups in your fitness routine. Start by laying down on a mat and bend your legs to secure your position firmly on the ground. Place your hands behind your head and bring your upper body up to your knees. Exhale while coming up and inhale as you slowly lie back down on the mat. Do 3 sets x 15 reps daily. How to lose belly fat with exercise? Though women all over the world have been struggling to lose stomach fat for decades, it is still one of the most difficult tasks when it comes to getting in shape. And even if you have already gotten yourself together and found the perfect training program, suddenly chocolate starts looking irresistible or your best friend brings you a cupcake for no reason... Bright Side knows how challenging it might be to find time for yourself in this fast-paced world, so we came up with some exercises that do not require any special equipment or years of practice. And it takes only about 5 minutes to complete each of them! Flutter kicksFlutter kicks actually have many advantages for your core strength, and plus it’s a workout you can do at home without any equipment. It may seem like an easy workout, but it’s very beneficial for most of your muscles like your abs, quads, and lower back. If you’re a runner, then this might be a super-workout for you. Not only does this workout help with strengthening your core muscles and belly fat, but it can also be viewed as a great cardio workout since it increases your heart rate. The athletes who work most with this kind of exercise are swimmers, who do it in the water. They move themselves forward as they kick back.
Benefits: Flutter kicks will help you to:
Time needed: 5 minutes If you are looking to challenge yourself further with this kind of exercise, then lift your head and neck up off the floor while performing flutter kicks, but make sure your spine remains in alignment throughout the workout. Reverse crunchesA reverse crunch is one of the best exercises for your core. It tones up your muscles and strengthens them below the fat. Although normal crunches use your torso’s weight, reverse crunches use your lower body’s weight while performing them. If you think that they just strengthen your abs and get rid of belly fat, then you may be in for a surprise. This exercise is great as a full-body routine that helps you burn calories. It can also enhance your metabolic rate while maintaining and building muscle.
Benefits: Reverse crunches will help you to:
Time needed: 5 minutes It may be good to do reverse crunches for 2-3 sessions each week. Try to also do bench presses, lunges, squats, and push-ups to get the maximum results. However, it’s important to focus on your diet as well to get visible results — eating fruits, protein, and veggies should be incorporated into your routine. It’s advisable to eat smaller portions during each meal as well and limit your saturated fat intake (cutting out things like butter and cheese). Lunges with front kicksLunges are a well-known exercise that help anyone who wants to strengthen and tone their back, hips, and legs, all while improving their firmness and steadiness. They have many benefits, including weight loss. They work on the big muscle groups in your lower body, and help you burn calories while increasing your metabolism, thus reducing belly fat. In addition to this, your back receives benefits too, like helping you stand taller and improving your posture, making everyday movements much more trouble-free. Front kicks, on the other hand, are a great cardio exercise for increasing your heart rate. However, make sure you are keeping your kicks lower, in case you aren’t fully warmed up, to avoid any injuries. They are a great way to strengthen your abdominal muscles, thus helping you lose belly fat. Mixing these 2 as one exercise can give you double the benefits! How to perform:
Benefits: Lunges with front kicks will help you to:
Time needed: 5-7 minutes Mountain climbersYet another exercise you can do without any equipment, mountain climbers are similar to planks, except you incorporate running in place. Although they might seem hard at first, they have extremely good outcomes. Once you begin to see results, you won’t regret starting them — like the saying, “No pain, no gain.” Mountain climbers are very efficient and include many muscles and joints simultaneously, like your back, hips, glutes, and most importantly, your core. Also, each time you repeat this exercise, you enhance your range of motion and most likely lessen the risk of injury. If your ultimate goals go beyond losing belly fat, then you might just be in luck because these cardiovascular climbers can better your coordination and agility, which are both important in and out of the fitness world. How to perform:
Benefits: Mountain climbers will help you to:
Time needed: 5 minutes Don’t forget that there are many different types of mountain climbers you can do after you’ve become good at the regular ones. Some of them include running mountain climbers and sliding mountain climbers, both of which are great for you. BicyclesAccording to a study, the bicycle exercise is the best when it comes to your core. When it comes to burning calories, it mostly depends on your weight, how many times you do it, and how fast you perform. It is all about strengthening and toning your stomach, and the more you do it, the faster your metabolism becomes and the more calories you may burn. If you cut down your calorie intake and exercise more, then you will be in a caloric deficit (which means you burn more calories than you take in). This means losing body fat as well, especially around your belly. After you’ve burned this fat then it will make your belly look more firm and toned. How to perform:
Benefits: Bicycles will help you to:
Time needed: 5 minutes Bench hopsAlong with burning belly fat, bench hops are a great exercise for your legs. With this exercise, you may need equipment like a weight bench. But if you don’t have one at home, you can use a normal chair. You can also do them during an intense cardio session and even CrossFit training. If you plan to use them as a warm-up, it is advisable to do repetitions and sets. Try doing 3 sets of 15 reps to lose belly fat. How to perform:
Benefits: Bench hops will help you to:
Time needed: 5-7 minutes Crab toe touchesThe crab toe touch exercise is a great way to engage your whole body, and you can even do it at home, with little space, if you have a bunch of things around your house. They are great for beginners and can work for all kinds of routines, starting from warm ups to intense cardio workouts. Something to keep in mind, however, is that your stomach/core should be stiff and tense throughout the workout, because this will help you stay balanced. This way, you will also strengthen your core and lose tummy fat. This kind of exercise also helps build glute, quad, calf, and hamstring muscles. First, do the exercise for 30 seconds, then rest 20 seconds, and repeat 5 times. This can get your blood pumping, and get your whole body involved.
Sit on the mat with your feet in front of you, knees bent. Place your hands behind you and left your hips off the mat. Bring your right hand up while simultaneously lifting your left leg up and touch your left foot with your right hand. Return to the elevated position and switch sides. Keep alternating back and forth. Do 2 sets of 16. Benefits: Crab toe touches will help you to:
Time needed: 5-7 minutes Which exercise do you find the most effective to lose belly fat? Do you prefer power training over cardio or vice versa? The more opinions we have — the easier it is for us to see how helpful each exercise is. Please note: This article was updated in May 2022 to correct source material and factual inaccuracies. What workout burns the most belly fat at home?The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises. You can 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.
How do you lose belly fat fast for beginners?19 Effective Tips to Lose Belly Fat (Backed by Science). Eat plenty of soluble fiber. ... . Avoid foods that contain trans fats. ... . Don't drink too much alcohol. ... . Eat a high protein diet. ... . Reduce your stress levels. ... . Don't eat a lot of sugary foods. ... . Do aerobic exercise (cardio) ... . Cut back on carbs — especially refined carbs.. How can I reduce my belly fat in 7 days?Additionally, check out these tips for how to burn belly fat in less than a week.. Include aerobic exercises in your daily routine. ... . Reduce refined carbs. ... . Add fatty fish to your diet. ... . Start the day with a high protein breakfast. ... . Drink enough water. ... . Reduce your salt intake. ... . Consume soluble fiber.. What is the easiest exercise to get a flat stomach?Work your core and get a flatter belly with these eight easy exercises!. Ab bicycles. Here's a great flat stomach workout! ... . Bird-dogs. Get on all fours to complete bird-dogs to strengthen and slim your core. ... . V-ups. This is one of the best ab exercises. ... . Plank pose. ... . Side plank dips. ... . Spiderman. ... . Plank swivel. ... . Basic crunch.. |