Losing weight and getting a flat belly go hand in hand most of the time. Losing belly fat is also one of the best ways to improve health. People with belly fat are usually prone to diabetes, heart diseases, and some specific kind of cancers too.
It isn’t possible to reduce fat in one go. There should be consistency while working out, and you should be quite conscious about the food you consume. The deadly combination of cardio, strength, and core work-out is the best to reduce body fat.
Here are the best exercises that can be done on a day-to-day basis to reduce belly fat:
1. Mountain Climbers:
Along with the core, a host of other muscles are also worked out in this exercise. Doing this requires a lot of resilience. Get into the plank position straight away and keep your core tight. The right knee then needs to be driven towards the chest and should be brought back to the plank position. The same needs to be done with the left knee. Keep altering between the sides.
2. Burpees:
This exercise involves plyometric movement and is usually done to strengthen the core, shoulders, chest, triceps, lats, and quads. Get into the low squat position, place your hands outside your feet, and get back your feet. Allow your chest to touch the floor in this process. Then push your hands against the floor to lift the body into a plank. Move your feet outside your hands and then jump into the air with all the weight in your heels and arms overhead. This has proven to be an effective exercise.
3. Turkish Get-Up:
The origin of this exercise can be traced to the 1800s. The body movement that is involved while doing this exercise is very effective for reducing belly fat. It also stabilizes the torso and strengthens the entire body. The shoulder stabilizes, the hips and glute are strengthened when the body is lifted off the floor in this process. This exercise is strictly not advisable for beginners because it is complex and requires upper body strength to maintain a weight overhead.
4. Sprawls:
This exercise is the next level of the Burpee. Squat down and hands-on the ground. Then move your feet back to a plank and ensure that the lower body touches the ground. You then have to push yourself into a plank and jump your feet outside your hands into a squat. Stand up after you squat. Again, this is a full-body exercise that works out most of the muscles of both the upper and lower body. This is just one rep. You can add a jump between each sprawl to burn even more calories.
5. Russian Twists:
The Russian Twist requires you to rotate your torso from one side to the other while maintaining a sit-up position with the feet off the ground. This movement should initiate from the ribs and not the arms. This is a core exercise and improves oblique strength.
6. Bosu Ball Planks:
Cardio sessions are critical to burn that extra layer of belly fat. The Bosu Ball Plank is challenging as the Bosu tests your actual strength. When you are in that plank position, your body finds support, and the balance is challenged. In this process, all the muscles are activated. To do this, the Bosu Ball should be flipped on its rubber side. You should hold on to the edges of the flat surface as you form a plank. Hold that posture for anywhere between 30-45 seconds and increase the duration gradually.
7. Running on an Inclined Surface:
Running no doubt burns calories, but running on an inclined surface has proven to be even more effective as the body burns more. This can be done on any sloping surface. The heart rate also drastically increases as your pace increases when you are running. Start by simply jogging and then slowly increase your speed and start running.
8. Walking:
Yes, simply walking helps in the shedding of belly fat. It is one of the simplest exercises, but one needs to remain consistent while doing so. 45 to 60 minutes of brisk walking on an everyday basis helps in boosting the overall body metabolism. It also helps in lowering cortisol levels and keeps the body fat in check by getting the abdominal muscles to work.
9. Yoga:
Simple Yoga poses do not help burn fat, but it helps improve endurance and boost metabolism. High-calorie burning poses like the Chaturanga and Wheel are very effective and help in burning belly fat.
10. Lifting Weights:
You can start by lifting moderately heavy weights and can slowly move on to heavy weights. With time, you can gradually reduce the rest time between reps. Lifting weights has a host of after-burn effects and helps in shedding weight in the belly area.
You must be logged in to post a comment.