Belly fat can be a frustrating problem, but fortunately there are a number of exercises that can help reduce it. By incorporating these exercises into your daily routine, you can effectively target belly fat and improve your overall health and fitness. Here are some of the best exercises to reduce belly fat at home:
Obesity is a common problem, and excess belly fat increases the risk of negative health effects such as high blood sugar, high cholesterol, high blood pressure, and heart disease. To reduce belly fat, it is important to limit calorie intake and focus on exercises that target the abdominal area.
Additionally, a healthy diet is essential for achieving and maintaining a healthy weight. In this article, we will provide exercises and diet tips to help you reduce belly fat at home.
Table of Contents
1. Crunches
How to do Crunches?
Lie down on your back and place your arms across your chest. Bend your knees and plant your feet on the floor at hip width. Contract your abs and inhale. Exhale and lift your body up, keeping your head and neck relaxed. Inhale and return to the starting position.
Why Crunches: The crunch is a classic core exercise that targets your abdominal muscles. It targets your belly fat and shreds it very fast through other normal cardio exercises.
2. Running
Running is a great cardio exercise to help reduce belly fat and other unwanted areas of body fat. When done correctly and in combination with a balanced diet, running can give amazing results if you are trying to lose weight. Running in the fresh air, such as in the morning, has a positive effect on your metabolism and heart rate. Additionally, it not only helps reduce fat around the belly but also helps to slim down fat in other parts of the body.
3. Cycling
Cycling is an effective way to burn belly fat and overall fat from your body. Cycling is the best cardio exercise that pumps your heart rate up and also burns a significant number of calories.
4. Zumba
Zumba is a fitness program and a high-energy form of cardiovascular exercise that combines Latin and international dance moves. Zumba is a fun way to increase your physical activity and daily calories burned. Doing Zumba two or three times a week, combined with weekly strength training sessions and with a proper diet, may help you meet your weight loss goal.
5. Burpees
How to do Burpees?
Stand with feet hip-width apart and engage your core. Jump up, then immediately drop your hands to the floor and shooting feet back so you’re in a high plank position. Then do one push-up and quickly jump to feet back to hands without any pause, stand, and jump up again in one movement.
Why Burpees: Burpees are an advanced full-body move to get the heart pumping. Doing it with high repetitions benefits you to lose your thigh fat, back fat, belly fat, and other small parts that are involved.
6. Mountain Climber
How to do Mountain Climber?
Start on a high plank with your hands directly under your shoulders. For coming in action slightly put your feet forward (like 2 to 4 cm). Bring one knee toward your chest by another one straight. Alternate, bring the opposite knee forward with the same action at a time, while when you put the first knee back to the same position.
Why Mountain Climber: Mountain climbers are not only the best exercise for the core but also for the different muscles including shoulders, hamstrings, triceps, and quads.
Tip: Keep your core, butt, and quads engaged to avoid rocking your hips.
7. Turkish Get-up
How to do a Turkish Get-ups?
- Lie down by facing up with an extended arm with a dumbbell toward the ceiling.
- Bend your knee and plant it from another leg knee on the loaded side, now push the flexed leg and make the position of seating, where your non-flexed leg should be straight at that moment and you are gazing at the dumbbell. And all these things are done with the support of freehand.
- Start moving the extended leg backward to make a position for the lunge. Now you should free handoff from the ground and put it straight.
- Look straight while your dumbbell arms should be extended through the ceiling, now push the flexed leg up to come to the extended leg forward to the together flexed leg to stand.
- Now reverse the extended leg to lunge moves and the dumbbell remains overhead with an active shoulder. Repeat until your 10 reps are completed.
Why Turkish Get-up: The Turkish Get-up is the best movement that can help you build full-body strength and is seriously effective for blasting belly fat by using a kettlebell or dumbbell at home or gym. By losing fat from the body, it also gets a healthy dose of balance, shoulder strength, straight and bent-arm strength, core work, leg strength, and flexibility.
8. Russian Twists
How to do Russian Twist?
Sit up straight on the floor bend your knees and lift your feet off the ground. Hold a medicine ball or plate and squeeze it with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. For here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.
Why Russian Twist: The Russian twist is a core exercise that improves oblique and abs strength. If you want to remove from your belly fat, thighs, and upper or lower back portion of fat, then do it with the maximum reps you can, benefits to overcome these fats from your body.
9. Flutter Kick
How to do Flutter Kick?
Lie down on your back straight and put your hands underneath your buttocks. Keep your lower back on the ground as you lift the right leg off the ground slightly past the hip height and at the same time lift the left leg so it hovers a few inches off the floor. Hold it for 3 seconds, then switch the position of legs, making a flutter kick motion. To be more challenging, lift your head and neck off the floor. Repeat this motion for up to 30 seconds.
Why Flutter Kick: Flutter kick is an exercise that works the muscles of the core, specifically the lower rectus abdominal muscles, plus the hip flexors. It is the best move to remove fat from your belly and thigh area.
10. Leg Raise
How to do Leg Raise?
Lie face up straight and put the hand at your sides or underneath your hips for extra support. Slowly raise your legs, keeping them together and as straight as possible, until the heels are perpendicular to the floor. At the same time slowly put it back down toward starting position, but don’t touch the floor, keep them hovering a few inches off. At the same momentum, repeat it again until the 12 reps are completed.
Tips: Put your hand’s side of you, not under your hips for better performance. And make sure your lower back is flat on the floor.
Why Leg Raises: This exercise hits the lower abs and is also a great exercise to strengthen and lengthen the hip flexors, which play a vital role in core stability and strength.
What kind of food you should avoid-
- White breed.
- Pizza, Potato Chips, or another oily-contain food.
- Fatty Red Meat.
- Desserts.
- Cold Drink.
- Some types of Alcohol (Especially Beer).
- Sugary, Refined Cereals.
- Desserts.
- Chocolate Bars.
- Cakes, Muffins, Doughnuts, etc.
- And also avoid all the types of fast foods.
Conclusion
Pick the 5 exercises of workout in a day that you easily do with 3 sets of 14-18 repetitions of one exercise. And I, again recommended you to know what is eating and how much protein and carbs are available in your meal, that really help you to how much you should eat a day to lose weight!
So, eat that kind of food that contains high protein or carbs in rich. And avoid junk food that contains too much oil and fat.
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