Exercises To Lose Belly Fat In Women
Women are built for child-bearing which makes us fat-storing machines. Fast and furious efforts to lose belly fat are often not sustainable and can lead to health issues, eating disorders, and the loss of precious muscle.
In order for women to lose belly fat and body weight safely, they must commit to a long-term program that combines simple exercises with a healthy diet.
Losing one to two pounds per week is a safe and realistic goal. It will also help prevent type 2 diabetes, heart disease, and cancer.
Plus, belly fat is unsightly and makes your clothes fit tight and uncomfortable. There are two types of fat :
- the soft fat that makes you look pudgy and
- the visceral fat that causes your body to release cortisol, the stress hormone and other compounds that increase inflammation throughout your body.
The first fat you lose when you start an exercise program is visceral fat, however the subcutaneous fat may take a little longer to lose, so be patient.
For women, here are 6 exercises to consider in order to lose belly fat:
How To Warm Up Before Your Workout
In each of the circuits below youll be working against the clock to complete as many reps as possible exercise, and theres no rest between sets until you get to the end of the round. Its a demanding style of training and given the variety of exercises youll be doing, you need to warm up muscles all over the body to give it your best and reduce any risk of injury.
You can follow the routine in this explainer on but, in brief, youll start with a series of general dynamic stretches to loosen up your muscles, then move on to warm-ups that are specific to the exercise you are about to do. This can be as simple as doing the exercises without any weight or very light weights, or stretches focusing on the muscles you are going to challenge most in your session.
It should take you no more than ten minutes to get a good warm-up that will allow you to start your workout firing on all cylinders, which is exactly what you need to do if youre looking to shift belly fat fast.
Why Are These Exercises The Best
With age, many people gain weight in their midsection, usually due to declining muscle mass and increased fat accumulation with time. The more belly fat builds up around your waistline, the more it can make you feel self-conscious.
This can even result in difficulty fitting into some old clothes which were once comfortable but now no longer fit properly because theyre too tight on top of being baggy everywhere else.
Belly fat is unappealing to anyone, thus why many people want a flat tummy or just a simple defined waistline.
The unfortunate thing about excess belly fat is that your health starts deteriorating, especially if you have not taken care of yourself in your younger years. With that, you become predisposed to heart issues, insulin sensitivity in diabetes, high cholesterol levels, among other health risks. And so, these exercises are a way to mitigate such eventualities.
We selected these seven exercises because they are effective. But the most important reason we selected these seven is: they all employ the core muscles around the belly. And when you focus on these muscles and work on them, inevitably, you get to burn all the excess fat off around the belly.
Regardless, this is not to say that other exercises are not effective. Some other exercises that can help you lose belly fat of other include:-
- Captains chair
When you are diligent with these exercises, you will enjoy the following health benefits:
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Lifestyle Changes For Weight Loss
Beyond diet and exercise, there are other lifestyle changes you can make to aid your weight loss.
Healthy habits tend to have a domino effect. If you can add one or two healthy changes to your routine, it will become easier to add more as time goes on.
Here are some to consider:
- Drink plenty of water.
/11side Plank With Leg Lift
Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.
Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.
Step 3: While keeping your torso stable, lift your left leg without bending your knee.
Step 4: Take your left leg up then bring it back to the starting point. Try not to drop your hips.
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To Perform The Side Plank:
Just like the plank or hollow hold, this is an exercise where you hold for time instead of doing repetitions. Try this exercise out 23 times a week for 3 sets of 2030 seconds each side.
The Dangers Of Belly Fat
Stomach fat isn’t just unsightly it’s harmful. Unlike the fat on your arms, legs and other body areas, belly fat is largely visceral. This means that it’s wrapped around your internal organs and has the ability to produce hormones, cytokines and other biochemicals that may affect overall health.
According to a 2017 review published in the Journal of Obesity and Weight Loss Therapy, visceral fat is metabolically active and contributes to the onset of heart disease and other obesity-related disorders. Furthermore, it reduces the production of adiponectin, a protein that regulates lipid metabolism and glucose levels. This compound protects against inflammation, diabetes and insulin resistance and supports metabolic health.
Visceral fat is a strong predictor of diabetes and prediabetes and may lead to metabolic disorders. A 2019 study conducted at Loughborough University in the U.K. has linked belly fat to brain shrinkage. Researchers have found that overweight subjects with a high waist-to-hip ratio had lower brain volumes than people of healthy weight. Brain shrinkage is a contributing factor to dementia and memory problems.
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Stomach Exercises You Can Do At Home For A Flat Tummy
- Priya Deesh
- Belly fat accumulates between your organs like stomach & intestines
- It puts you at a high risk of diseases like Type 2 Diabetes
- Planks, sit ups and crunches can help burn belly fat
1. Planks2. Side Plank3. Sit Ups4. Russian Twist5. Crunches Disclaimer:
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- Core exercises like side planks, hollow holds, and straight leg-toe touches can help tone your abs.
- Reducing belly fat can be challenging because the volume of belly fat is heavily dependent on diet.
- Here’s how to do these exercises, with a full example workout that you can do at home.
If firming up your midsection is on your to-do list, you’re not alone. Getting rid of stubborn belly fat is one of the most common goals for people looking to lose weight and get fit.
And while targeted fat loss or spot reduction does not work, you can tighten and tone this area along with the rest of your body by exercising and following a healthy diet.
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Low Plank To High Plank
The low plank to high plank workout is an exercise that is bound to get all the muscles in your body working. Planks work your core but can also help to strengthen your abdominal muscles and spine, which in turn benefits posture. Start on all fours, and move into a low plank position, alternating between low and high for an effective workout.
Choose Activities That Are Easy On The Joints
, a Los Angelesbased personal trainer, says she gets the best results among her 50-something clients when she has them do some cross training in the pool. Tired joints can keep you from getting a great workout, she says, and aches and pains can turn some people off exercise completely. Water exercise is easy on the joints and can boost range of motion as well, says Lowell. Even better, caloric expenditure is about 30% greater in the water than on land due to the resistance water creates. No pool? No problem. Walking is another great, low-impact cardiovascular exercise, as are cycling, kayaking, yoga, and dancing.
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Simple Workouts To Lose Belly Fat
If youre trying to lose body fat and get your body back to a healthy body percentage, your workout must include a combination of cardio and strength training.
The best way for this is with exercises like core-focused work and HIIT , and more that we will mention.
Here is a comprehensive guide on seven exercise regimens that will help you in losing belly fat.
Eat Plenty Of Soluble Fibre
It is important to include soluble fiber, or dietary fiber, in your diet. What this does is provide roughage and helps to keep your bowel movements regular. Research has found that this fiber can produce weight loss by helping you to feel full for longer and thus eating less. It can also reduce calorie absorption and fight belly fat. Examples of foods that are a fantastic source of soluble fiber include beans, flax seeds, oats, and psyllium.
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To Perform The Goblet Squat:
The movement is challenging because the weight forces your core to work to keep yourself from rounding over. So, not only do you work the legs, but you are also getting a nice tummy workout!
Best Workout For Belly Fat
Trying to lose belly fat is a common problem for both men and women. It is a particularly harmful fat, leading to an increased risk of diseases and adversely affecting your health. The good news is that this can be achieved with hard work, dedication, and a mixture of good diet and exercise. The 10 minute fat-burning morning workout by fitness guru and YouTube vlogger Rowan Row will help you transform your body. The routine involves several steps, which are bound to make you sweat but will do the trick they can also be adapted depending on your fitness level.
Routine:
If you dont regularly work out, there is no better time to start than today, but you need to build up your fitness level and strength first. You do not want to overdo it on day one, as this can make you hate your workout and cause injury. You can do a third of the exercises that Rowan Ro demonstrates in the video for the first five days for beginners. The following five days, you can increase this to half of what it did, and the five days after that, increase it to two-thirds of the workout. This will help build up endurance and keep you motivated. Several exercises are featured in the video, but the basics of the workout are as follows:
45-sec high knees 45-sec low to high plank 45-sec half burpees 45-sec toe touch 45-sec squat jumps 20-20 sec side plank each side 45-sec alternate lunges 45-sec jumping jacks 45-sec hip thrust 45 sec but kicks
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Accurately Calculate How Many Calories You Actually Need
Your metabolism changes with time and, if youve had to modify your exercise routine as well, the amount of calories you need can be drastically different now than it was a few decades ago.
A good place to start is The National Institutes of Healths Body Weight Planner. This handy tool lets you enter in your height, age, current weight, physical activity level, and goal weight and gives you a calculation of how many calories youll need to eat on a regular basis to hit your goal in a set period of time. You can choose the time frame youre after to be a little more aggressive with your weight loss or less aggressive.
Lying Alternate Toe Taps
Target Lower abs, upper abs, obliques, and glutes
How To Do
What Not To Do Dont worry if you are not able to touch your foot. Try reaching beyond the knee and as close to the foot as possible.
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Symptoms Of Belly Fat: When To Do Belly Burn Exercises
The most common symptoms of belly fat to analyze the population who must be taking the time to burn the belly fat are: Larger waist Abdominal obesity Overweight Back pain Excess abdominal fluid Clinical depression-like restlessness and insomnia Hypothyroidism The menstrual problem in women Feeling sluggish Cold sensitivity Bloated stomach
Use Good Fats When Cooking
When cooking, you need to pay attention to the products you use and focus on good fats. Cooking oils that can withstand higher temperatures include olive oil, avocado oil, and coconut oil. These oils can include unsaturated fatty acids. Healthy fats can improve overall health by reducing the risk of heart disease and stroke.
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What Is An Exercise To Reduce Belly Fat
As stomach exercises are the best way to burn belly fat effectively, it helps sculpt the belly. Exercise to reduce belly fat helps to tone and make the abs firm, consistent and continuous, and a flat belly is a badge of honour for both men and women. Belly fat burning exercises concentrate more on the abdominal midsection lean muscle and look trim and fabulous.
Exercise To Lose Belly Fat In 1 Week: The Best Exercise For A Sexy Waistline
Your waistline can say so much about your health. A bigger waist might indicate excessive belly fat, which is unhealthy. It has been linked to various diseases like obesity and cardiovascular disease. Health gurus urge people with a bigger waistline to start exercising to reduce their risk of such diseases. Despite this knowledge, people struggle to determine the best exercise to fight belly fat. In this article, we will be looking at the best exercise to lose belly fat in 1 week. We will also discuss a few things you need to consider while training to manage belly fat safely. Take a look!
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Best Exercises To Burn Belly Fat Fast
If youre looking for the best exercises to burn belly fat then you come to the right place. Belly fat can be the most frustrating area to lose fat and its usually the last to go.
Youll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat. Not only is abdominal fat unflattering, but it is also very bad for your health. Belly fat can not only make you feel self-conscious but its linked to serious chronic diseases such as diabetes, heart disease, and even some cancers.
Earning your flat belly is something you should be proud of. But those with belly fat know just how stubborn it can be to get rid of. Sit-ups and crunches will add some muscle to your abdominals but they wont burn off your belly fat since spot reduction doesnt work very well.
Its frustrating trying to figure out what exercises really work for getting rid of your belly fat. Doing more cardio like going on walks and jogging around the neighborhood isnt going to get you the results you want either. With the following best stomach fat burning exercises, youll be well on your way to toned and flat abs.
Keep going to discover the top 10 best exercises you can do today to burn your belly fat the fastest.
What Causes Belly Fat
The various causes that lead to belly fat that makes folks burn them are: 1. Lack of exercise. 2. 3. Poor diet habits. 4. More of day to day stress. 5. Lifestyle changes. 6. Too much alcohol. 7. Hereditary body. 8. Poor sleep patterns and 9. Smoking.If any of the above causes are a part of your lifestyle, you should start with this set of exercises to reduce belly fat.
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Exercises To Help You Target Lower Belly Fat
If you’re looking for a flatter midsection, you might be disappointed to find out there aren’t any magical lower belly fat exercises. That means, no matter how many crunches you do or how much you “feel the burn,” you can’t melt away excess body fat from your lower abs.
As explained by the American Council on Exercise, spot reduction â exercising a particular area of the body to burn fat in a certain spot â doesn’t work. But don’t give up on your goal!
Losing overall body fat with a healthy, calorie-reduced diet and cardio (see below for more on that, as well as strengthening the muscles in your midsection with the exercises below can get you the results you want.