We Ranked The 5 Best Exercises To Reduce Belly Fat Youre Welcome
Every time you flip through glossy fashion magazines or watch Bollywood films, you cant help but admire models and celebrities flaunting their perfectly-toned abs. Yes yes, we know they have an army of experts to help thembut almost all of them have a flat tummy, and they happily display it in their itsie-bitsie crop tops. Well, for us, all we can do is wish that we could achieve this dream someday. But what if we tell you that you dont have to write it off completely?
Yes ladies, the good news is that losing belly fat is possible, and its important to shed it too! Thats because the belly is the most dangerous place to store fat in the body. Its called visceral fat, and it surrounds the internal organs, making it hard for them to function smoothly. The stubborn fat also puts you at a higher risk of type 2 diabetes, and heart disease.
But worry not, weve ranked the best exercises to reduce belly fat thatll help you solve your problem, with regular effort.
Number 5: Flutter kicks
This amazing exercise makes your core muscles work very hard! Whether it is the lower rectus abdominal muscles or the hip flexors, every muscle is targeted well. It might look like youre swimming with your legs, but youre not! Perform it by lying on your back. But if you also want to strengthen your back muscles, then you can do them lying on your stomach!
Heres how to do this exercise:
Number 4: Reverse crunches
Heres how to do this exercise:
Number 3: Lunges with front kicks
Consume A Combo Of Calcium And Vitamin D
Say cheese! Adding some extra calcium and vitamin D to your diet could be the best way to get the flat stomach you’ve been dreaming about. Over just 12 months, researchers at the University of Tennessee, Knoxville found that obese female study subjects who upped their calcium intake shed 11 pounds of body fat without other major dietary modifications. To keep your calcium choices healthy, try mixing it up between dairy sources, calcium-rich leafy greens, fatty fish, nuts, and seeds.
Arjun Kapoors Trainer Drew Neal Shares 7 Ab Exercises To Lose Belly Fat And Challenge Your Core
With every other celebrity flaunting a six pack on the silver screen, it often becomes easy to disregard the work that goes behind building such a physique. As someone who has been chasing the perfect ab aesthetic for a long time, I can assure you that building washboard abs is no easy task. Having played a major role in actor Arjun Kapoors recent physical transformation, his trainer Drew Neal had a lot to share about shedding the stubborn, unwanted fat from your mid-section, and the overall importance of having a strong core.
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How Do You Tone Your Stomach At The Gym
Engaging and working the muscles in the core and the abdominals is the way to tone the stomach.
There are four main stomach muscle groups. The transversus adbominis, rectus abdominis, external oblique muscles and the internal oblique muscles. They combine to cover and protect the internal organs. You need to be working all these muscle groups with your exercises to progress muscle mass growth.
The best exercises are always ones as they target more than one muscle group at a time. The reality is, there are lots of exercises that will work your core when your not even aware of it. The deadlift, for example, is a superb exercise. It not only works your glutes, quads, hamstrings, calves, and traps, but it also works at least two of the four muscle groups in your stomach. Its a hidden tummy toner.
Chances are, youre probably working your stomach muscles in the gym with your usual full-body workout without even knowing. So, theres no need to go over the top and dedicate whole sessions to your abs alone.
The key is knowing which exercises are worth your time and which ones arent. The standard crunch, for example, is seen as the go-to ab exerciser, but in reality, doesnt fully engage all the muscles in your core. Remember, your core and your abs are not the exact same thing.
Easy Ways On How To Lose Weight Without Exercise
How many times have you heard this?
Do this exercise! Youll burn more calories and lose weight faster!
Weve been getting this kind of message for years you need to exercise more if you want to lose weight fast.
But, have you ever thought of how to lose weight without exercise?
This is not an urban legend.
A Vox journalist, Julia Belluz and Christophe Haubursin, read through 60 studies of exercise and weight loss and concluded:
We need to reframe how we think about exercise because it turns out that exercise wont help you lose much weight, even if you ramp it up!
Heres another mind-blowing finding from an evolutionary study.
Anthropologist, Herman Pontzer, set off from New York to Tanzania to study the last hunter-gatherer tribe, the Hadzas.
Like most of us, Pontzer thought the reason why the Hadzas are so fit is that theyre physically super active.
Pontzer measured the rate of energy expenditure of several Hadza families, and the results were astonishing.
We were amazed when the energy expenditure among the Hadza was no higher than it is for the Americans and Europeans, says Pontzer.
The exact reason is not physical activity. Its their diet.
Diet does not mean temporary alteration of your life for short-term gain, it means way of life.
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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.
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Medicine Ball Wood Choppers
Wood choppers are a great exercise to target your core engagement and obliques.
Stand with your feet hip-width distance gripping a heavy weight medicine ball in both hands. Keep a slight bend in your knees as you twist, bringing the ball over your right shoulder.
Swing the ball across your body, bringing your hands to the outside of your left knee, hinging at the hips, and bending your knees. Return the ball over your right shoulder.
Repeat 30 times. Then perform on the opposite side.
Stomach Crunch With Legs Raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest.
Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.
- Don’t tuck your neck into your chest as you rise.
- Don’t use your hands to pull your neck up.
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How Lose Your Belly Fat The Guide To A Flat Stomach
Under the skin, at the level of the abdomen, is abdominal fat. The viscera are surrounded by visceral fat, which is present in the belly . These adipocytes or lipid cells become visible from the outside, i.e. the belly button becomes visible. Even if they are given lovely names like tummybug or bellybean, the discomfort of persons who have a belly can be more than just physical. Abdominal obesity carries a number of dangers to a persons general health. One way to stay in shape is to lose belly fat. Heres how to lose your belly fat!
Accept That Your Behaviors Will Adjust
A big part of weight loss is simply being aware of the decisions youre making. For example, when out at happy hour with friends, you may lose track of how much you’re eating or drinking. But if you take a split second to step back and become aware of that fact, youre able to course correct. The awareness and then planning for what else I can be doing, that might give me the same benefit of eating comfort foods, says Gagliardi.
2. Track your calories.
The most basic approach to weight loss is burning more calories than you consume. For instance, since 3,500 calories equals one pound of fat, a weight loss appor even just a pen and papercan help you decide how many calories you need to cut from your diet or burn at the gym in order to meet your goals. If you were to burn 500 more calories per day seven days a week, that would lead to 3,500 calories in a week and one pound of weight loss, says Gagliardi.
If you’re not up for crunching numbers every day, you can take a more generalized approach. For some people, its knowing, Typically I eat a whole sandwich, says Gagliardi. Now, Im going to eat half a sandwich at lunch and save the other half for my dinner and cut my calories in half.” To get started, consider these 25 ways to cut 500 calories a day.
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No : Improve Your Posture
Slouch and your stomach pooches. Straighten up, and your tummy looks trimmer without breaking a sweat! For better posture, align your ears over your shoulders, shoulders over hips, hips over knees, and knees over ankles. Keep your shoulders open like a shirt on a hanger, not one draped on a peg. Draw your navel to your spine. Not least, keep your weight even on the balls of your feet and your heels.
Add Exercise Time Or Intensity
There’s no doubt that any amount of exercise is good for you, but the more you do, the more belly fat you can lose. Intensity matters too as research has connected moderate and high-intensity exercise with greater losses of belly fat.
However, many people struggle to get even the minimum amount of exercise suggested by experts . In addition, not everyone is equipped, either physically or mentally, for intense, high-impact exercise.
If you want to reduce belly fat but aren’t ready for hours of intense exercise, start where you are and build from there. It takes time to build the strength, conditioning, and endurance to handle high-intensity exercise. Start with what you can do and add more as you can.
- Add time to your workouts: Work at a moderate pace and increase workout time every week by 5 to 10 minutes until you can exercise continuously for 30 minutes. You might start with a beginner cardio workout or a more long-term starter exercise plan.
- Increase frequency: Add another day of cardio after you’ve been exercising regularly for 2 to 3 weeks.
- Increase intensity: Add short bursts of speed or resistance to your workouts or practice going faster than you normally do.
- Split your workouts: You can break up your workouts into multiple shorter sessions while getting the same benefits as a continuous workout.
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Lifestyle Tips To Reduce Belly Fat
- Eat Right
Reducing abdominal fat is 80% about eating the right food. Follow a healthy and balanced diet with adequate macro and micronutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home .
- Drink Water
Always carry a water bottle, and make sure you keep sipping water throughout the day .
- Short Bursts Of Exercises
According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat , .
- Say No To Sugar
Cut down on sugar to reduce belly fat . Use honey or jaggery instead.
- Reduce Sodium Intake
Consuming a lot of salt causes water retention in the body , . Reduce your sodium intake to see a difference in your belly fat.
- Increase Intake Of Vitamin C
Vitamin C is important for the secretion of carnitine, a compound that helps the body convert fat into energy. It also helps block cortisol, a hormone that is secreted by the body under stress . A study conducted at Yale University suggests a potential link between spikes in cortisol levels and abdominal fat .
- Consume Fat Burning Foods
You can consume the following foods to burn fat by boosting metabolism.:
- Include Healthy Fats
Include polyunsaturated fatty acids into your diet. PUFA help reduce inflammation in the body , thereby lowering the chances of accumulating abdominal fat.
- Do Not Skip Breakfast
- Get A Good Nights Sleep
/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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Cardio Workouts To Lose Belly Fat
- This 28-day plan by Alice Liveing will teach you the basics of strength training, helping you to build lean muscle with foundation moves.
- Or, this four-week Kayla Itsines workout plan incorporates HIIT to burn fat and tone muscle.
- PT Gauri Chopra’s four week HIIT plan will help to burn fat efficiently and increase your stamina and muscular endurance.
‘The key to continually improving and losing belly fat is to scale up your workouts every week. Incrementally increase the intensity and load of your workouts, and you will soon see improvements to your fitness,’ says Hughes.
Drink A Glass Of Water Before Eating A Meal
Research has also found that drinking a glass of water before a meal can help to suppress appetite, meaning that you’re more likely to indulge in a smaller and healthier sized portion while feeling fuller. One way to remind yourself? With a super chic reusable water bottle.
Stainless steel water bottle, £7.79, eBay
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Keep Whole Grains In Your Diet
You don’t have to go low-carb to ditch those extra pounds around your waist in a short period of time.
To get rid of belly fat, ditch refined grains like white bread and white rice, and eat more whole grains such as:
In fact, opting for more whole grains might just get you there faster. Researchers at Tufts University have linked eating three or more daily servings of whole grains to as much as a 10 percent reduction in visceral body fat, the kind that ups your risk for chronic diseases, like diabetes, heart disease, and high blood pressure.
Ways To Lose Belly Fat Fast And Keep It Off For Good
Its pretty common for men to pack some extra poundage around their midsection. In fact, the average man is about 24lbs heavier today than men in 1960, according to stats from The State of Obesityand the figures are rising. Weve seen slimmer days, but dont think this is a grim sentence, dooming you to eternal chubbiness. There are dozens, if not hundreds, of ways for you to burn belly fatfast.
The fact of the matter is battling the bulge takes different strategies and approaches depending upon your genetics, your metabolism, your willpower, etc. What works for your buddy wont necessarily be your be-all and end-all solution. To simplify things, we compiled plenty of tips to help rev your metabolism, lose your love handles, and unsheathe your abs. Youll have to do some trial and error to deduce which ones work best for you . But if you put in the work , youll be well on your way to a smaller waistline. Who said your glory days were in the past?
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