Introduction
As one grows older, it’s expected to gain a bit more of that belly fat around the midsection. With age, muscle mass is tending to go down while simultaneously having an increase in fat mass. The accumulation of abdominal fat could be detrimental to self-esteem and even difficult to fit into your favorite clothes. Really, it is known that poor eating habits, a passive way of life, and sitting at computers or laptops can become huge contributors of fat accumulation, especially in the midsection area.
While loads of exercises are available to burn that unwanted belly fat, not all of them are effective. However, in general, doctors share one similar answer: physical activity should be included in your everyday regime for losing that unwanted belly fat and slimming down at the waist. However, before moving on to the best exercises to burn belly fat at home, let’s try to understand the kinds of fat and their implications.
There are two kinds of fat: subcutaneous and visceral. Subcutaneous fat is the fat right under the skin, creating a soft layer more colloquially known as the “dangly bits.” Although this type of fat can be a bit of a pain, it is generally innocuous. Visceral fat is the kind of fat that is situated deeper within the abdominal cavity and surrounds internal organs. Excess visceral fat enhances the severe health risks that arise from such kinds of fat, for instance, heart disease, diabetes, and certain types of cancer. It is, therefore, very vital to reduce this kind of fat for good health and wellness.
The distinction thus brings out the requirement for focussed workout and healthy living to combat the two kinds of belly fat effectively.
Top 10 Exercise to Reduce Belly Fats
Here are the top 10 exercises which will help you to reduce belly fat effectively. List of Exercise to Reduce Belly Fat are:
- Burpees
- Mountains Climber
- Kettlebells Swing
- Medicine Ball Burpees
- Medicine Ball Slams from Side to Side
- Russian Twists
- Skipping
- Cardiovascular or Aerobic Exercise
- HIIT (High-Intensity Interval Training)
- Strength and Weight Training
1. Burpees
You need to work as many muscles as possible if you want to lose weight. You make sure that if you start the burpees you have to complete them. These exercise to reduce belly fat involves jumping from a push-up to a jump and then back to a push-and up. Which works every muscle in the body from head to toe. This exercise for tummy fat targets your core, chest, shoulders, latissimus, triceps, and quadriceps. Burpees will also get your heart pumping because they involve energetic circuit training movement and waist exercises.
How to perform:
Burpees are done by lowering your body into a low squat while standing shoulder distance apart. Back up until your chest touches the floor, hands outside your feet. Lift your body into a plank by pressing your hands against the floor, then jump your feet just outside of your hands. Jump explosively into the air with your arms overhead, your weight in your heels.
2. Mountains Climber
Consider a mountain climber to be a moving plank. When you draw one knee into your chest explosively, you perform a mini crunch. What makes this move so complicated is that every time you lift a foot off the floor, your core has to work overtime to keep your body steady and sleek.
How to Perform:
- Put your hands directly under your shoulders and tuck your toes into a high plank position. Make sure your back is in a straight line.
- Bring your right knee close to your chest, then release it.
- Repeat with your left leg. It should look like you’re kneeling.
3. Kettlebells Swing
The kettlebell swing is one of the most effective exercises to reduce belly fat. You’ll need to engage big fat-burning muscle groups like your glutes, hips, and quadriceps to help push the heavy ball of iron. This movement’s explosive nature immediately raises your heart rate, but it also shreds your core.
How to Perform:
- Swing the weight between your legs by bending your knees slightly and pushing your hips back.
- Stand up and swing the kettlebell up to about chest height, contracting your gluteus maximum in the process.
- At the top of the momentum, lock your elbows, tighten your core, and contract your quadriceps and glutes. Return to Squat position again.
4. Medicine Ball Burpees
Adding a medicine ball to your burpees will increase the intensity of the exercise to reduce belly fat and boost your metabolism, all while sculpting six-pack abs and waist exercises.
How to Perform:
Burpees with a medicine ball: Hold a medicine ball in both hands while standing with your feet shoulder-distance apart. Extend the ball overhead, then slam it as hard as you can on the ground, hunching over and sitting your butt back as you do so.
Bend your knees as you hinge over. Return to a high plank by placing your hands outside your feet. Maintain a straight line with your body. Then, while squatting, jump your feet back towards the outsides of your hands. Take the ball in your hands and press it overhead.
5. Medicine Ball Slams from Side to Side
Medicine ball slams are a high-intensity, incendiary, and metabolic exercise that works multiple muscle groups and waist exercises. The oblique muscles, hamstrings, quadriceps, biceps, and shoulders are the main movers of this exercise on the ground. When compared to overhead slams, side-to-side ball slams incorporate more oblique abdominal workouts.
How to perform:
Standing with your feet about shoulder-width apart and the medicine ball on one side. Pick up the ball and slam it a few inches away from your little toe while rotating your body. To catch the ball on one bounce, turn your feet and bend your back knee as you come into a split squat position. Keep your core tight as you bring the ball overhead and sideways.
6. Russian Twists
The Russian twist is a core and waist exercise that helps you strengthen your oblique muscles. The move involves rotating your torso from side to side while holding a sit-up position with your feet off the ground, which is usually done with a medicine ball or plate.
How to Perform:
- Sit with your knees slightly bend and your feet flat on the floor.
- Bend back slightly to form a V-shape or a 45-degree angle between your torso and thighs.
- Clutch both hands in front of you and lift your feet off the ground slightly.
- Contort your torso to the right, then back to the centre, and then to the left, using your core muscles.
7. Skipping
While we don’t expect you to jump rope for an hour, don’t overlook the benefits of a simple skipping rope.
How to Perform:
- With your arms by your sides, hold the rope in your hands.
- Each revolution should be jumped on.
- Maintain soft knees and a strong core.
8. Cardiovascular or Aerobic Exercise
Incorporating at least 30 minutes of aerobic exercise or cardio into your regular activities is the first step toward burning visceral fat. Aerobic exercise helps reduce belly fat and liver fat.
Excellent cardio and aerobic exercises include:
- Walking
- Running
- Biking
- Rowing
- Swimming
- Group cycling
9. HIIT (High-Intensity Interval Training)
Interval training and high-intensity interval training (HIIT) is exercise routines that combine short bursts of intense exercise with lower-intensity movements and rest periods. HIIT exercise to reduce belly fat control weight and improve overall physical condition. These routines are quick but effective in getting your heart pumping and working your entire body. Each routine includes a variety of movements, such as:
- Pushing
- Pulling
- Squatting
- Deadlifting
Choose a few HIIT exercises to reduce belly fat to get started. 30 seconds of activity, 30 seconds rest. After that, do the next activity and then take a break. You can repeat the cycle as many times as you like once you’ve completed all of the activities.
10. Strength and Weight Training
Weightlifting is also an important part of the exercise to reduce belly fat. When the body is at rest, muscles burn more calories than fat, so having more muscle tone can help you burn more fat. Resistance training, which includes weight training, has also been found to increase lean weight while decreasing fat and boosting metabolism at the same time. Include the following weight training exercise to reduce belly fat in your routine:
- Curls of the biceps
- Lunges
- Squats
- Kick-backs on the triceps
You can do 12 repetitions with lighter weights, between five and eight pounds, with these exercises. Using heavier weights with fewer repetitions is another option.
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Health Risks Linked to Excess Belly Fat
More belly fat brings additional health risks:
- It increases the risk of heart disease by contributing to high blood pressure and levels of cholesterol.
- Moreover, it is intimately related to type 2 diabetes because of its role in insulin resistance.
- It also has a connection with an increased incidence of some types of cancer, like breast cancer and colon cancer.
- In addition, it causes sleep apnea and other breathing disorders.
- Visceral fat is potentially dangerous because it surrounds internal organs and releases inflammatory substances that have an impact on health in general.
Having a healthy diet and exercising regularly should reduce the amount of belly fat, minimizing these health risks.
FAQs
High-Intensity Interval Training (HIIT) burns the most belly fat by combining short bursts of intense exercise with brief rest periods, boosting metabolism and fat burning.
To reduce belly fat in 7 days, focus on a balanced diet with fewer calories, avoid sugary foods and refined carbs, stay hydrated, and engage in regular exercise such as HIIT, cardio, and core-strengthening exercises.
To lose belly fat quickly, combine a calorie-controlled diet rich in proteins and fiber with regular exercise, including HIIT, strength training, and cardio. Also, avoid sugary drinks and processed foods.
Running, cycling, and swimming are some of the best cardio exercises for burning belly fat, as they help increase heart rate, burn calories, and reduce overall body fat.
To reduce belly fat through aerobics, engage in high-energy activities like dancing, step aerobics, and Zumba. Aim for at least 30 minutes of aerobic exercise most days of the week to see significant results.
Certain foods can help burn belly fat effectively. Avocados are rich in healthy fats that reduce belly fat. Green tea boosts metabolism and aids fat burning. Berries, like blueberries, are high in fiber and antioxidants, promoting fat loss. Eggs, with their high protein content, increase metabolism. Greek yogurt, high in protein and probiotics, aids digestion and fat loss.
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