3 Best Exercises To Lose Belly Fat

Belly Fat
Belly fat is a common concern for both men and women; most people tend to have this section of their body retain weight even after they’ve worked hard to lose weight. In this article, we’ll explore some of the best exercise in which you can lose abdominal and belly fat without having to go on gimmicky and ineffective diets.

What is Belly Fat?

Belly fat is comprised of two types of fat: subcutaneous and visceral fat. Subcutaneous fat is found just below the skin, and can be extremely tough to get rid of. Visceral fat, however, surrounds major organs such as the kidneys and the liver. This fat is pivotal in protecting these organs from trauma, but sometimes you can pack on the fat in an unhealthy way which might end up impacting your weight negatively.

Belly fat collects around the midriff in different ways. Men usually have belly fat that is concentrated around the sides, and is also known as love handles. Women, however, see an accumulation of belly fat around their front, also known as a muffin top or mother’s apron.

Before we take a look at some of the best exercises to lose belly fat, it is important to note the mechanism behind weight loss. When there is negative calorie balance, the body sheds off pounds. This is a state where your body consumes more calories than you are taking in. however, if you try starving yourself in the hope of losing weight, the body will interpret this as ‘a state of famine’ and hold on to the calories, making it hard for you to lose weight in the first place.

 Best Exercises to Lose Belly Fat

Interval Training

This can be done via aerobics – you can use a treadmill set at different speeds in order to stimulate fat loss. The idea here is to have a start-stop technique which activates a certain group of hormones that are associated with fat loss. Make sure you alternate between periods of high intensity workouts and no activity in order to have this routine help you lose fat.

Some of the aerobic routines you can throw into this workout include:

  •  Dance aerobics such as Zumba
  • Treadmill exercise
  • Tennis
  • Football
  • Cycling
  • Running
  • Swimming

For instance, you could alternate between cycling and running during your morning and evening workouts. Make sure to have plenty of rest in-between these exercise routines to get your body flaring up those mechanisms that burn fat in a systematic way. This kind of exercise is particularly good for loosing intra-abdominal fat, which may be difficult to shed off.

Toning Workouts

These, coupled with interval training, are good at targeting difficult-to-lose belly fat. A great first exercise here would be bench leg raises.

How to Perform Bench Leg Raises

Bench Leg Raises Exercise

  1. Position yourself on your back using a flat bench.
  2. Put your legs about 5 inches off the bench, while holding on to the sides of the bench for stability.
  3. Make use of the muscles in your belly to raise both your legs to the highest point you are able to without causing any discomfort or pain.
  4. Ensure to breathe easily and consistently while you’re raising your legs to help your legs stretch to their maximum.
  5. Straighten out your back and make sure to not to bend your knees while in this position.
  6. Slowly bring down your legs without letting them touch the bench. Repeat as many times as needed.

 Yoga for a Flat Belly

Yoga is an adjunct to the exercises mentioned above, and should not be used in isolation. Its work is to tone and tighten your muscles, helping improve your frame and reintroducing any elasticity you might have lost during the weight loss process.

Some of the great yoga poses that target the belly area include the cat cow pose and the boat pose.

How to Perform the Cat Cow Pose:

  1. Cat Cow Pose ExerciseFind a good mat and stretch while you’re on all fours, like a four-legged animal.
  2. Slightly curve your back in an upward motion, forming a round figure. Inhale, then exhale.
  3. This creates length in your lower spine, which is pivotal for strengthening your glutes and piriformis muscles, which in turn support your lower back and the muscles around your abdominal area.
  4. Raise your feet so that you are on your tippy-toes while holding the four-legged pose. Breathe in and out systematically.
  5. Allow your chin to go inwards to your chest.
  6. Exhale, and return to your original position.
  7. Repeat pose at least five to ten times to condition your muscles.

We hope that these exercises will help you finally get rid of that stubborn section of belly fat. Please remember that belly fat may be a precursor to serious conditions such as hypertension, diabetes and arterial blockage. You can also avoid belly fat in the first place by not drinking too much alcohol (this usually affects the distribution of fat in your body, and diverts most of your body fat to your belly) and living an active and healthy life. Moderation, high levels of activity and proper diet will all help you in your quest to ultimately beat belly fat.

About Blog Owner

I am Atanu Majumdar, owner of the blog obesitytips4u.com. HowToReduceObesity covers articles on various obesity, Weight loss, Fitness, Diet topics. If you like This post, you can follow howtoreduceobesity on Twitter or On Facebook Or On Google PlusI am Atanu Majumdar, owner of the blog healthadvice4life.com. Healthadvice4life covers articles on various Health and wellness topics. If you like This post, you can follow healthadvice4life on Twitter or On Facebook Or On Google Plus

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