Best Exercise To Reduce Belly Fat

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Reduce Belly Fat(Women shows belly fat at Gym)

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    Do you know belly fat indicates a high risk of diabetes, heart diseases, stroke and various cancers? Generally, men tend to have apple-shaped bodies due to abdominal obesity. A large waist size of more than 90 cm in men and 80 cm in women is undesirable and unhealthy. It is a warning sign of unhealthy visceral fat accumulating near the internal organs and calls for an immediate change in your lifestyle. Learn how to reduce belly fat by exercising right here!

    Must Read: Non-Surgical Weight Loss Treatment

    Top 5 Exercises For Men & Women To Reduce Belly Fat

    Some simple aerobic exercises reduce belly fat fast at home without specialised equipment. Don’t forget to warm up for 10 minutes, take a 10-second break between each set while doing these exercises. Here are the top 5 workouts to effectively reduce belly fat and get a toned core:

    • Burpees Exercise

      Spot reduction is unsuitable for losing belly fat. Therefore, burpees are great to build strength and endurance while burning calories fast and facilitating overall weight loss. This exercise tones your chest, shoulders, core, triceps, quads and lats while pumping your heart rate. You can start with 10-reps and gradually go up to 25 as you build your stamina.

    • Mountain Climbers Training

      In simple words, mountain climbers workout is an uncomplicated home exercise to reduce belly fat. In addition to strengthening all your muscles, it sculpts your core and eliminates stubborn fat. You also perform a mini crunch while drawing one knee towards the chest. You can start with 10-rep and make sure to rest for 10 seconds between each set.

    • Kettlebell Exercises

      The kettlebell exercises to reduce belly fat are among the most underrated yet high calorie-burning workouts of all times. The kettlebell is a heavy iron ball, and swinging it engages fat-burning muscles such as hips, glutes and quads. This form of strength training also increases your heart rate straight away to help in the faster burning of calories. Another kettlebell exercise is the 200-year-old full-body Turkish-getup exercise. You can do 20 rounds to accelerate the calorie burn.

    • Crunches Workout

      If you are looking for a simple aerobic exercise to reduce belly fat fast without equipment or going to the gym — crunches are your best bet. This exercise reduces belly fat and helps achieve perfect abs. It engages your lower and upper abdominal muscles to trim the waistline and strengthen the core. Make sure to inhale while curling up and exhale while curling in, and do not tuck your chin while doing so. You can do two sets of 15 reps each.

    • HIIT Exercise

      An acronym for high-intensity interval training, HIIT is a scientifically-backed exercise to reduce belly and thigh fat. It minimises stubborn subcutaneous fat deposits in the abdominal region and promotes overall weight loss.

    Must Read: How To Calculate The Calorie Burn While Exercising?

    Just a 20-minute HIIT workout can target belly fat and help you attain a slender waistline. The intense sessions of this intermittent cardio workout boost calorie and fat burn. Perform the entire circuit for 20 minutes and cool down with a 10-minute stretching routine.

     

    Exercises Time
    Jump rope 40 seconds, followed by 10 to 20 seconds rest
    Air squat 40 seconds, followed by 10 to 20 seconds rest
    Burpee 40 seconds, followed by 10 to 20 seconds rest
    Plank with rope 40 seconds, followed by 10 to 20 seconds rest
    Lungees 40 seconds, followed by 10 to 20 seconds rest
    Single-arm rows 40 seconds, followed by 10 to 20 seconds rest
    Plank with rope 40 seconds, followed by 10 to 20 seconds rest
    Jump rope 40 seconds, followed by 10 to 20 seconds rest
    Plank with bunny hop 40 seconds, followed by 10 to 20 seconds rest

    Please note that you should perform the above exercises under the supervision of a professional trainer to avoid injuries and achieve the best results of belly fat reduction.

    Lifestyle Tips To Reduce Belly Fat

    Apart from performing an exercise routine to reduce belly fat, you should adopt healthy lifestyle habits that include:

    • Avoid eating processed foods high in sugars, refined carbs and trans fats
    • Consume more vegetables, fruits, lean protein, and stay hydrated
    • Ingest more soluble fibre-rich foods
    • Include more physical activities in your routine, such as dancing, yoga, and walking
    • Track your calorie intake to make sure that you are not over-eating
    • Reduce your alcohol consumption

    Belly or abdominal fat is a significant indicator of metabolic syndrome. The best approach to reduce unwanted belly fat is by exercising and following a balanced diet. It is crucial to consistently follow your workout routine to acquire desired results and get a well-toned abdomen soon.

    For personalised weight-loss services from top-notch industry experts, visit your nearest Oliva Skin & Hair Clinic. Also, do share this article.

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    About The Author

    Mrinal Pandit

    Mrinal Pandit

    Mrinal Pandit is a registered dietician, diabetic educator & counsellor. She has done her bachelor's from the University of Kolhapur in Food Technology Management. Post her bachelor's; she did her Masters in Health Sciences (Dietetics) from the reputed University of Pune. Mrinal believes that the... Read More

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