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8 Simple Exercises To Reduce Belly Fat

posted in Health & Fitness
10/24/2016
  • 8 Simple Exercises To Reduce Belly Fat

    Belly fat is the most irritating accumulation of fat around the abdomen region. This is a dangerous health hazard because it can cause many internal problems. The most frequent problems faced by people with belly fat are high cholesterol, heart stroke, hypertension, heart attack, diabetes and many others. Do ab exercises and crunches or choose to do cardiovascular exercises along with a weight loss diet. 

  • Causes of Belly Fat?
	•	Overeating
	•	Poor Metabolism
	•	Genetics
	•	Hormonal Changes
	•	Dining Late at Night
	•	Poor Sitting Posture
	•	Not Getting Enough Protein in Your Regular Diet
	•	Stress And Diseases
	•	Sagging Muscles
	•	Sedentary Lifestyle
	•	Consuming Low-Fat Foods More Often
	•	Drinking Carbonated Drinks Regularly
	•	Depriving Yourself of Sleep

    Causes of Belly Fat?

    • Overeating
    • Poor Metabolism
    • Genetics
    • Hormonal Changes
    • Dining Late at Night
    • Poor Sitting Posture
    • Not Getting Enough Protein in Your Regular Diet
    • Stress And Diseases
    • Sagging Muscles
    • Sedentary Lifestyle
    • Consuming Low-Fat Foods More Often
    • Drinking Carbonated Drinks Regularly
    • Depriving Yourself of Sleep
  • We all want a toned, flat stomach. But since many women are still relying on crunches to get it, we want to make one thing clear: 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.

  • Crunches:

There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.

    Crunches:

    There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.

    • Lie flat on your back on a mat. Bent your knees with your feet touching the ground.
    • Now place your hands just behind your head.
    • Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.
    • When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.
    • Do this for 10 times and then repeat for two or three more sets.

  • Walkout from Push up Position:
Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.
How To Do It:
A. Start in pushup position with hands two inches wider than your shoulders. B. Walk hands out as far as possible, then walk back. Do 10-12 reps.
Make it harder: Lift one leg before you walk your hands out and back.
    Walkout from Push up Position:

    Why it works: This abs exercise involves full-body movement, such as using the arms and legs, while incorporating resistance to strengthen your entire core.

    How To Do It:

    A. Start in pushup position with hands two inches wider than your shoulders. B. Walk hands out as far as possible, then walk back. Do 10-12 reps.

    Make it harder: Lift one leg before you walk your hands out and back.

  • Bicycle Exercise:

No, you don’t need a bicycle for this. Thinking how? We’ll tell you.
	•	Lie on the floor and keep your hands either by your side or behind your head as we do in crunches.
	•	Now lift both your legs off the ground and bend them at the knees.
	•	Bring your right knee close to your chest, keeping your left leg out.
	•	Now take your right leg out and bring your left leg close to your chest.
	•	Alternate bending your knees this way as if you are paddling a bicycle.

    Bicycle Exercise:

    No, you don’t need a bicycle for this. Thinking how? We’ll tell you.

    • Lie on the floor and keep your hands either by your side or behind your head as we do in crunches.
    • Now lift both your legs off the ground and bend them at the knees.
    • Bring your right knee close to your chest, keeping your left leg out.
    • Now take your right leg out and bring your left leg close to your chest.
    • Alternate bending your knees this way as if you are paddling a bicycle.
  • Bicycling:

Bicycling is another great low impact cardio exercise. Not to mention, it’s 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.
    Bicycling:

    Bicycling is another great low impact cardio exercise. Not to mention, it’s 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.

  • Belly Breathing:


Belly breathing focuses on the diaphragm and the muscles below the lungs and is the best type of yoga for weight loss. This exercise is usually used to boost up stamina and energy; it is also used to cure anxiety disorders. Your goal should be to breathe like this all the time, every day.

    Belly Breathing:

    Exercises To Reduce Belly Fat 5Belly breathing focuses on the diaphragm and the muscles below the lungs and is the best type of yoga for weight loss. This exercise is usually used to boost up stamina and energy; it is also used to cure anxiety disorders. Your goal should be to breathe like this all the time, every day.

  • Lunge twist:
Targets: Abs, obliques, butt, quads
	•	Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
	•	Lunge forward with right leg and rotate torso and arms to right.
	•	Rotate back to center as you quickly push off right foot to return to start.
	•	Do 16 reps, alternating sides

    Lunge twist:

    Targets: Abs, obliques, butt, quads

    • Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips.
    • Lunge forward with right leg and rotate torso and arms to right.
    • Rotate back to center as you quickly push off right foot to return to start.
    • Do 16 reps, alternating 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 then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.
    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 then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.

  • Rolling Plank Exercise:
	•	Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
	•	You need to look forward so that your neck is aligned with your spine.
	•	Now lift the knees up so that you support your legs now on your toes.
	•	Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe
	•	normally during this routine.
	•	Now move to and fro for the next half a minute to constitute a rolling plank exercise.

    Rolling Plank Exercise:

    • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
    • You need to look forward so that your neck is aligned with your spine.
    • Now lift the knees up so that you support your legs now on your toes.
    • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe
    • normally during this routine.
    • Now move to and fro for the next half a minute to constitute a rolling plank exercise.

  • Stomach Vacuum:
This breathing exercise makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.

    Stomach Vacuum:

    This breathing exercise makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.

  • You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but the air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.

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