Tired to waking up at night and thinking how am I suppose to lose belly fat? Tired of people making fun of your belly fat all the time? Tired of being the hot topic of any gathering or parties where people continuously crack jokes about your belly? Hold your breath because your prayers are answered. Now one thing you need to understand before I begin that you are not going to reduce your belly fat without doing anything. There’s no magic in this world that could make you slim, smart, and fat free in a blink of an eye. If there was trust me I would be the first one to try it. You have to do a lot of hard work to achieve your goal. There are several different products in the market that claim to make your fat disappear within days. Out of curiosity people try those but little did they know it can affect them badly. These pills can cause disorders like Anorexia, dry mouth, hypertension, headache, high blood pressure, insomnia nausea and constipation and list goes on and on.
Reducing belly shouldn’t just for the sake of looking beautiful at an event or to flaunt a particular dress. Belly fat is not good for your health. Belly fat in men and women cause a lot embarrassment. They do exercise or drink that claim to cut that belly fat but it just does not work, why? If after the entire workout you been doing does not results in fat reduction then it’s high time for you to consider a doctor. Visceral fat around your organs makes your belly fat. This foretells the diseases like cancer, heart disease and type 2 diabetes etc. there are other reasons as well that does not let you lose your weight one of them could eat fast food or sugary drinks. Eating fast food and sugary drinks too much will hinder your ability to lose weight.
In this article I will take about different exercise that could help you in reducing belly fat. Now one thing you need to understand that working out and not maintain your dieting would not help you. You need to work out and keep a check on your diet at the same time and this will help you reduce fat faster. Macro calculator can help you to make diet plans for your goals like fat lose , maintain or muscle gain. Select your goal for fat lose and fill the necessary information and hit calculator button. Results will tell you how many calories , Carbs , Protein and Fats you need per day to lose fats. Before following up these exercises do check your total daily energy expenditure with TDEE calculator. This calculator will observe your activity level, age, height and weight and then tell you how many calories is required to live and how many calories you must consume to maintain your energy level.
1 . CRUNCHES
Crunch is the abdominal exercise that will help you to reduce belly fat faster. For crunch you need to lie down on your back and heads behind your head. You need to pull belly in and curl up forward and your body should lift up the floor. Stay there for few seconds and then go back to the floor. You can also add variation to this classic exercise by adding reverse crunch, side crunch, twist crunch and vertical leg crunch. Now the question is why crunches are the best exercise for you reduce belly fat? Crunches are core training it not only reduce belly fat but strengthen your abdominal muscles as well. It will also help you to improve your posture and which help with your lower back pain issues as well. However, people who are recovering from some back injuries should not do this or consult your gym instructor first. Do this exercise for about 5 to 10 at the beginning and then you can increase the timing according to the requirement.
2 . LUNGE TWIST
It is great core exercise that strengthens your lower abs and cut the fats. Muscles that get worked up by this exercise are glutes, hamstrings, hip flexors and quads and abdominals etc. this exercise will help you to maintain your body balance and proprioceptions. Lunge twist will help you to shape your lower body and increase muscle tissues. It will also help you to fasten your metabolism and it’s very important when you are trying to lose weight.
3 . ROLLING PLANK EXERCISE
Rolling plank exercise will help to maintain your posture. Any exercise that will help you to maintain great posture will also help you to lose weight. It not helps in strengthen your muscles and balance and will tighten up those saggy abdominal muscles of yours. Abdominal muscles are very important because they help your back spinal cords. Plank exercise will help those muscles as well as your whole body. One of the best things about plank exercises is that you don’t even to do it for hours or 20 to 30 mins. Just do this exercise for about 1 min for 3 to 5 times. You can also do this every day.
4 . THE STOMACH VACUUM
This exercise as easy as doing vacuum cleaning at your house. It might sound simple but shows great results. You can incorporate this exercise in other abdominal exercises or you can do it all by itself. It is an isometric contraction which means tenses the muscles without moving it, sounds interesting? All it requires a powerful enough exhale that could contract the muscles. You can do this exercise at any time any place while seating walking or standing. It can slim down your waist very fast.
5 . CAPTAIN’S CHAIR EXERCISE
Captains chair is another very effective and great exercise for your abdomen area. Its purpose is to strengthen the rectus abdomens and internal oblique. For this exercise you need to have great control on your body. In this exercise our legs are tend to move so the tension builds up in our pelvic area.
6 . WALKING
Walking is said be the best exercise for your entire body. It not only helps you reduce weight but also helps you to maintain a perfect body weight. Try to incorporate body vacuum exercise while walking to see the great results in days. People who walk regularly minimize the risk of heart diseases, high blood pressure and diabetes. Start from brisk walking and then you can increase the time. Your metabolic rate will increase. It is very easy to do and will always be a number 1 exercise for anyone. Try to take stairs instead of elevators. It will also help you to lose your belly fat and overall body fat and will make you more active.
7 . JOGGING/RUNNING
These exercise might sound old but very effective. It is a cardiovascular Jogging or running are multipurpose exercises and will help you lose your weight and keep you safe from many common but lethal diseases like heart disease, type 2 diabetes and high blood pressure. Jog or run for about 20 minutes a day start seeing results in your 1 week.
You need to be determined to reduce your belly fat or over all fat. If just exercise and don’t diet it will not do you any good. You are beautiful just the way you are but your body deserves better. Obesity can make your body vulnerable to so many chronic diseases and you wouldn’t want that. Start eating clean, drink water and exercise for about 20 minutes per day.
Note : These exercises are not for pregnant women’s. If you are pregnant than follow these
Most Important Precautions To Take During Pregnancy