Exercises to Lose Belly Fat

An increase in belly fat accumulation around the waist is typical as people age and thus they need to practice Exercises to Lose Belly Fat. This is typically due to the fact that when fat grows with age, muscle mass diminishes.

There are several health hazards associated with excess belly fat, including:

– Elevated blood pressure
– Elevated cholesterol
– Diabetes type 2
– Issues with breathing
– Heart conditions
– Controlling your abdominal fat is a smart idea because of these risks. Three categories of abdominal fat exist:

1. The layer of fat directly beneath your skin is known as subcutaneous fat.

2. Your muscle fibers contain intramuscular fat.
3. Visceral fat is the kind that is between your organs and is found deep within your abdomen.

Identifying and Reducing Belly Fat

• Targeting fat loss is not possible through ab workouts.
• The body uses all body fat reserves for energy, not just belly fat.
• The best approach is gradual weight loss through diet, sleep, and exercise.
• Exercise helps burn excess fat and gain muscle mass, including tummy fat.
• As muscle mass increases, the body burns more energy, even at rest.

Best Exercises to Burn Belly Fat

1. Burpees Exercise

• Non-equipment, body-weight exercise that targets back, arms, chest, legs, and glutes.
  • Results in significant energy expenditure and fat loss.
  • Perform: Stand with feet shoulder-width apart, squat to the ground, place hands on the floor, throw feet behind.
  • Maintain plank position with chest and thighs facing the ground.
  • Jump feet back to hands and stand up, ensuring hands are above head.
  • Do three rounds of 8 to 12 burpees, maintaining consistent speed.
  • Rest for 1 minute between rounds.

2. Bicycle Crunch Exercise

• Combines torso and hip flexion with rotation to strengthen abdominal muscles.
  • Perform by lying down on back, raising legs, and simulating pedaling a bike.
  • Reach right knee close to abdomen with left elbow, keeping hands behind head.
  • Repeat with left knee and right elbow.
  • Do 30 reps each side for four rounds, with one minute rest between rounds.
  • Ensure straight spine to prevent injury.

3. Cross-body mountain climber 

• High-intensity move that boosts heart rate, burns fat, and strengthens abdominal muscles.
  • Performer should place hands on ground, weight on tip-toes, and alternate legs.
  • Exercise can be performed continuously for one minute, totaling four rounds.
  • Rest period of 30 seconds between rounds.

4. Plank

Isometric Plank Position for Belly Fat Loss:

• Actively works abdominal muscles to hold the body in position.
  • Perform by placing hands shoulder width apart, feet slightly separated but parallel, back aligned, hips not raised.
  • Hold for 30 seconds or maximum duration.

5. Reverse crunch

• 
• Tone lower stomach muscles and shape waist.
  • Perform by lying on back with legs stretched out.
  • Place hands palms down on floor.
  • Bend knees and raise hips from floor.
  • Stretch legs and lower without feet on floor.
  • Complete 30 repetitions in four rounds for effectiveness.

6. Floor sit-up

Floor Sit-Up Instructions:

• Perform on a mat with belly-up.
  • Bend knees parallel to each other.
  • Place hands behind head and lift torso.
  • Keep lower back pressed into ground.
  • Do four rounds of 30 reps.

7. Crunch with elevated legs

• Perform by lying on back on floor.
  • Raise feet and keep knees bent at 90-degree angle.
  • Place hands behind head.
  • Raise torso slightly and contract abdominal muscles.
  • For beginners, use a ball or chair.
  • Increase difficulty by removing leg support later.

8.    V-crunch

• Borrowed from yoga for abdominal toning.
• Performs in V position with gluteal muscles touching the floor.
• Start by lying on back with arms at side.
• Raise torso and legs from ground, reach arms forward.
• Lower torso and legs back to floor, tapping floor only.
• Do 3 rounds for 30 seconds, rest 1 minute between rounds.

Safety Advice for Workout Routine to Lose Belly Fat

While getting at least 30 minutes of moderate exercise each day is crucial, you don’t want to push yourself too hard or overtrain. Overtraining can occasionally cause your body to overproduce cortisol, a stress hormone associated with abdominal obesity. Therefore, it may be more difficult to lose belly fat if you overtrain.

It’s crucial to begin new exercises gradually. Consult your physician or another medical specialist, such as a physical therapist, if you experience sudden or persistent pain. Observe the guidelines for regular, moderate activity, and consult your physician if you have any concerns about additional health benefits from your exercise regimen.

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Soluble Fiber Benefits before Belly Exercises

• Absorbs water and forms a gel to slow food digestion.
  • Promotes weight loss by reducing calorie intake.
  • Helps reduce belly fat.
  • A study found a 3.7% decrease in belly fat gain with every 10-gram increase in soluble fiber.
  • Suitable sources include fruits, vegetables, legumes, oats, and barley.

Food to Avoid Before Exercises to Lose Belly Fat

Trans fats, created by hydrogenating unsaturated fats like soybean oil, have been linked to inflammation, heart disease, insulin resistance, and abdominal fat gain. They are often found in margarines, spreads, and packaged foods. To reduce belly fat, read ingredient labels and avoid products with trans fats, often listed as partially hydrogenated fats.

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 Diet Tips for Losing Belly Fat

• Eating 3 to 6 meals daily to maintain fullness.
• Consuming protein-rich foods like skim milk, low-fat cheeses, eggs, fish, skinless chicken, and turkey.
• Drinking 2 liters of fluids daily, preferring water, lemon water, hibiscus tea, or green tea.
• Avoiding alcohol as it contributes to body fat accumulation.
• Eating 2 to 3 servings of vegetables and 2 to 3 servings of fruit daily.
• Consuming yogurts with probiotics daily to maintain intestinal health and prevent constipation.
• Reducing salt intake and using aromatic herbs to season food.
• Drinking boldo tea 30 minutes before lunch and dinner to combat gases and reduce abdominal bloating.

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