When it comes to talking about belly fat, the atmosphere becomes really intense. It is the most irritating accumulation of fat around the abdomen area. No matter what you try, it will always be there, it will always get back. Not only this fat is annoying, it is also dangerous health hazard because it can cause many internal problems. Some of those problems can be high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. In order to lose this belly fat, you should also do regularly exercise along with a weight loss diet.
Causes of belly fat:
- Poor metabolism
- Hormonal changes
- Poor sitting posture
- Dining late at night
- Stress and diseases
- Not enough protein in your diet
- Sagging muscles
- Drinking carbonated drinks
- Consuming low-fat foods
- Depriving yourself of sleep
- Sedentary lifestyle
If someone asks you what is the most effective thing to do to get your flat stomach, we can guarantee that you will say crunching. But, crunching is not the most effective abs workout. “Crunches work only the muscles on the front and sides of your abdomen, but it’s important to target all the muscles of the core to get more defined abs – including lower back, hips, and upper thighs.” As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only that it helps you lose belly fat, it also sheds the fat from other areas. One of the best fat-burning exercises are running and walking.
Read below all the exercises and how to do them properly. If you start today, along with your weight losing diet, you will see results in no time.
As you already know and as we said, this is the best exercise that you can think of to reduce this boring belly fat. If you combine it with your daily other exercises and your diet, the results will be visible even the first week.
All you need to do is lie flat on the floor and bend your knees with your feet touching the ground. Then put the hands behind your head. Remember to breathe, take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body. To inhale you have to bring your body back to the original position. You should do this 10 times and then repeat it for 2 or 3 sets.
Walkout from Push up Position
This one involves the full body movement. It is good for the belly because it consists of using your arms and legs, while incorporating resistance to strengthen your entire core. The first thing to do is to get in a pushup position with the hands two inches wider than your shoulders. Then walk hands out as far as possible and then back. The perfect duration for this is 10 to 12 reps.
If you don’t have a bicycle this exercise is perfect for you. Lie down on the floor and keep your hands behind your head as when doing crunches. Then list both of your legs and bend them at the knees. You should start the movement by bringing down your right knee close to your chest and keeping the left one out. Now take your right leg out and bring your left leg close to your chest. Alternate bending your knees this was as if you are paddling a bicycle.
Bicycling is another great low impact cardio exercise. Not to mention, it is a great way to travel or see the countryside. Depending on the speed and intensity, the average person can burn between 250 to 500 calories during a 30 minute bike ride.
If you haven’t tried yoga before, then it’s time to do this exercise. This one is focusing on the diaphragm and the muscles that are below the lungs and is the best type of yoga for weight loss. According to some yoga masters, this exercise is used to boost up stamina and energy, and also to cure anxiety disorders. In the end of this exercise you should we able to have learned to breathe like this all the time.
This one targets your abs, obliques, butt and quads. It is easy to do and you should start with standing position with feet hip-width apart, knees slightly bent and elbows bent 90 degrees by hips. Then you need to lunge forward with the right leg and rotate your torso and arms on the same side. Return to the standing position and repeat it with the left leg. Do this in 16 reps by changing sides.
The Captain’s Chair Leg Raise
This exercise requires a captain’s chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs and lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.
Rolling Plank Exercise
This type of plank is another popular exercise that will help you on your lower back, hip and abdomen areas. Take your position on the floor in such a way that your knees and elbows are resting on the ground. You need to keep your neck aligned with your spine. Now lift your knees and support your legs on your toes. Then keep yourself in this position for about 30 seconds, and don’t forget to breathe. After the time passed, start moving from one to the other side for the next half a minute.
This breathing exercise will make you exhale all the air out of your lungs. It will also help you suck in your tummy to the maximum. Start by placing your knees and hand on the ground. In order to build vacuum, you need to keep your back curved. Exhale completely and suck your belly in. You should feel like you are breathing but the air shouldn’t inter into you. You need to feel you stomach touching you spine, not literally but to the maximum extent. Remain in this position for only 10 seconds and then release your breath slowly. It is recommended to repeat this exercise 10 times every day in order to see the results.
Some tips to lose belly fat fast:
- Avoid sugar and all sugar-sweetened beverages
- Add more fruits and vegetables to your diet
- Start consuming foods that are rich in fiber
- Stop sleeping in the afternoon and also after having meals
- Add some soups to your diet
- Drink a lot of water every day
- 1 to 2 tablespoons of apple cider vinegar can vanish the belly fat
- Belly fat can be burned if you sip a cup of hot water 10 minutes before and after every meal
- Eat a lot of protein foods
- Start consuming one citrus fruit every day
- Take herbal teas
- Exercise your entire muscle groups in whole body workouts
- Increase your body’s capacity to burn more calories by walking, jogging, running, cycling, aerobics….