Best Exercises For Losing Belly Fat
For many people, their waist is their problem area, and although there is no one routine that will work for everyone, there are important steps that you can take to help you lose weight and tone your midsection. Some exercises can help you achieve your goals, including burpees and jumping jacks. Keep reading for a breakdown of what each of these entails.
The Science Of Fat Loss
Successful fat loss occurs when we maintain as much muscle mass as possible while cutting away the extra storage of body fat we have. And that starts with controlling and understanding your metabolism.
That means a few things, some of which youll notice in the exercises weve chosen for you, and some of which have nothing to do with exercise at all:
Diet is Critical
But that doesnt mean you should starve yourself. You just need to eat the right amount. Key to that is knowing the lowest number of calories your body needs to function properly while simply lying down and breathing. And this can be worked out with a simple math formula for basal metabolic rate. This is your starting point in your journey to drop belly fat, and fat in general.
You shouldnt be eating this amount of calories; you need more than that. If you eat too few calories, your body will limit the amount of fat it burns to insure that you, you know, dont die. That means fat loss winds up coming from eating smartly and generating a more high-octane metabolism. And thats where smart, targeted fat-burning exercises come in.
But Spot Reduction Isnt a Thing
Expect to notice fat loss on your face and neck first, but trust the process nevertheless.
Stress Can Hurt You
That means that yes, going too hard in the gym nonstop can actually keep you from dropping belly fat.
The Best Exercises To Lose Belly Fat
If youre finding some extra pounds seem to be sitting around your waist and you’re interested in shifting your belly fat through exercise, the gym is the perfect place to start. Before we give some examples of the best exercises to lose belly fat, theres some things we think would be useful for you to know when it comes to achieving fat loss:
So now for the exercises themselves here are five of our top recommendations for battling belly fat and burning calories.
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Exercise To Lose Belly Fat For Men: Leg In And Out
How to do it :
- The first thing you need to do is sit on a mat and put your hands behind you.;
- Then lift your legs from the ground and lean back a little.;
- Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
- Go back to the original position. You should do 2 sets of 20 reps.
Here Are More General Tips To Help You Lose Body Fat
The focus should be on losing body fat all over, not just in your belly.; Be aware of the decisions you are making throughout your day that may preventing you from losing belly fat.;
For example, are you consuming a lot of alcohol, soft drinks, fast food, or dont make time to exercise?;;
=> Also have a look on our Workout Plan to lose weight
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The Best Abs Exercises: Alligator Drag
Why it works: This plank uses your entire core to keep your body stabilized and burns additional calories by adding movement . It mixes cardio, stability, and strength training to get you fast fat-burning results.
How to do it:
A. Find a stretch of floor that allows you to go forward 10 to 20 yards, and grab anything that will slide over the surface with minimal friction. Dinner plates or plastic bags work on a carpeted floor, while towels work on wood or tile.
B. Start in push-up position with your feet on the slides, towels, or plates.
C. Walk yourself forward with your hands to the end of your runway . Rest for 60 to 90 seconds and repeat the alligator walk back to where you started. That’s one set. Repeat one more time.
What Exercises Can Get Rid Of Belly Fat
“The Healthy Geezer” answers questions about health and aging in his weekly column.
Question: What kind of exercise should I do to get rid of this big gut I’m carrying around?
Answer: Exercise alone will not do the job. Strengthening abdominal muscles can help you look tighter and thinner. But spot exercises won’t banish belly fat.
The real secret to losing belly fat is a balanced, calorie-controlled diet and an hour a day of moderate activity such as brisk walking.
If you are going to do abdominal exercises, which ones work best? Most people figure that doing sit-ups is the logical solution, but there are better ways to attack the middle.
Believe it or not, you can develop your deep abdominal muscles by sucking in your belly. Exhale completely and then pull your belly button in and up slowly. Hold this position for 10 seconds and then rest for 10 seconds. You can do this on your hands and knees or standing.
Pelvic exercises work on your lower abdomen. Lie on your back with your knees bent. Tighten your abdominal muscles and bend your pelvis up slightly. Hold for five to 10 seconds. Repeat.
Here’s another pelvic exercise. Lie on your back with your knees bent up toward your chest and your arms at your sides. Tighten your lower abdomen and try to lift your buttocks up off the floor. Hold for five to 10 seconds. Repeat.
If you would like to read more columns, you can order a copy of “How to be a Healthy Geezer” at
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Seated Forward Bend: 5
How to do:
- Sit on your mat with legs extended. Keep your feet together and toes pointing upwards. Place your palm beside the thigh and spine straight.
- Inhaling take both your arms up and exhaling touch your toes.
- Take a few deep breaths while increasing the stretch.
- Inhaling come up again and exhaling relax, go to the starting position again.
- Vertigo patients can avoid doing this asana.
- Do childs pose after performing camel pose
/5what Is This Japanese Towel Technique
To perform this exercise, one needs a mat and a towel. Here is how this exercise is done.
Step 1: Lie on your back with your hands and legs stretched away from the body.
Step 2: Place a medium-size towel underneath your lower back, right below where your navel is.
Step 3: Place your feet shoulder-width apart with your toes touching each other
Step 4: Stretch your arms above your head, palms down, with your pinkies touching.
Step 5: Hold this position for at least 5 minutes, then slowly relax your body
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Russian Twist For Abs
This is a great exercise to get rid of hanging belly fat as it stretches the abs muscles.
You can tell this exercise is serving its purpose because you will soon start to feel the heat as you do it.
How to do it:
- Start out in a seated position.
- Bend your knees such that your calf is at a 45 degrees angle with your thighs.
- Your feet should not be touching the floor.
- Lean your torso backward till your back is also about 45 degrees with the floor.
- Clasp your palms together.
- Now, slowly turn your torso towards your right and then turn to your left. This completes one rep.
- You will do 15 to 20 reps of this workout depending on how to fit you are.
Sugary Foods And Drinks
Examples of these kinds of foods are cakes, muffins, soda, flavored coffee drinks and so on. Most of these foods have a high fructose content.;
A ten week study was done on overweight and obese people who consumed 25% of their calories as fructose sweetened beverages . The people experienced a decrease in insulin sensitivity as well as an increase in belly fat. High fructose intake is also known to reduce fat burning and the metabolic rate in people. It is for these reasons sugary foods and drinks are not encouraged if you want to lose that stomach overhang.;
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Diets With Low Protein
High protein intake is key to preventing weight gain. This is because proteins make you feel as if you are full and satisfied. Proteins also increase your metabolic rate and in the long run cause a reduction in your calorie intake . When your diet has less protein, you are more likely to gain weight and most importantly belly fat compared to a person whose diet has lots of proteins. In addition to this, when you have high levels of a hormone known as neuropeptide, you have more appetite which in the long run leads to gaining belly fat. This hormone increases when your protein intake is low .
Using High Intensity Interval Training
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How To Lose Belly Fat
As you probably already know, the #NoomNerds keep it real when it comes to science and how the body works! In staying true to that, we feel its important to highlight a common misconception when looking at losing belly fat.
The idea of spot toning or targeted weight loss, which is focusing on decreasing body fat on a specific area of the body is a myth. Given the way the body works, no specific exercise or food will allow you to target your weight loss efforts to a specific area of the body. In reality, your body will pull from all fat stores evenly, holding genetics, lifestyle, and environmental factors equal, based on body composition, height, weight, and metabolic health. Although this may sound frustrating or disheartening, dont give up hope!;
If you are wanting to reduce belly fat, there are many things that can help you work towards this. First, food choices should keep overall calorie balance in mind. The body will use fat as fuel if overall calories do not exceed calories burned for the day. Second, staying hydrated and getting plenty of sleep can play a huge role in allowing your body to remain in a place where it is able to efficiently use body fat for fuel.Lastly, incorporating a balance of strength training and cardio can allow for the perfect mix of muscle building and calorie burning that can lead to efficient burning of body fat
Overhead Medicine Ball Slam
Overhead medicine ball slam is another fun exercise that works your entire body.;
Stand with your feet shoulder-width apart, holding the medicine ball in both hands at your navel.
Engage your core and roll your shoulder blades back. Squat, inhale, rising onto the balls of your feet.;
Bring the medicine ball overhead. Using your abdominals and arms to slam the ball into the ground.;
Squat to pick up the ball and move on to your next slam.;
Repeat for 30 slams.;
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Exercise To Lose Belly Fat For Men: Crunches
How they are done :
- You first lie down on a mat, flex your knees, and place your feet on the floor.
- Place your hands at the back of your head and lift your head off the floor. Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the original position. You should make sure you inhale while curling up and exhale while going down.;
You should do 2 sets of 12 reps.
What Exercises Should You Do
Regular, whole-body exercises will speed up your metabolism and burn calories and fat. Aerobic exercise may also be effective at targeting visceral belly fat .
Intensity plays a role as well. Moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training (
Good nutrition is important for losing belly fat. Eat fewer processed foods, watch your portions and eat more protein and fiber.
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Aerobic Exercise To Slim Down Your Belly
Some people resist aerobic activity because of the notion that they must work out hard for an hour or more.
What is true, however, is even 30 minutes of moderate activity done regularly is much more effective than engaging in vigorous exercise less often.
In fact, studies show doing moderate-intensity exercise, such as brisk walking for 30 minutes, six days a week, is enough to prevent more buildup of belly fat.
Moderate-intensity exercise means you are elevating your heart rate to the point where your body begins using the fat for fuel. You can also try jogging, bicycling, swimming, or running.
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.
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Half Seated Reverse Crunch
Target Lower abs, upper abs, and glutes.
How To Do
What Not To Do Do not scrunch your shoulders or curve your lower back too much.
Exercise To Lose Belly Fat For Men: Crossbody Mountain Climbers
How they are done :
- Get into a plank position. Make sure your elbows are directly below your shoulders. Keep your neck, back, and hips in a straight line.;
- Lift your right foot off the floor, flex your knee and bring it close to the right side of your chest.
- Place the right foot back to its original position.;
- Lift your left foot off the floor, flex your knee and bring it close to the left side of your chest. Add some speed and do this as if you are running.;
You should do 2 sets of 25 reps.
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An Overview On Treadmill Workout
It is all about the cardio workout on a treadmill.
A good cardio workout will enable you to reap many health benefits like:
* increase your stamina
* strengthening your heart, reducing the risk of heart diseases
* lose weight or maintain a healthy weight.
Whether you are going to walk or run ;on a treadmill to reduce those belly fat, it mostly depends on your fitness and health goals too.
Walking on a treadmill overall helps you to maintain a healthy weight. If you are new to workout, walking is a good start to lose weight but at a slow pace. Besides, this exercise can also boost your heart rate and more energy.
Meanwhile, if you are looking for a faster way to burn off unwanted belly fat, you can run on a treadmill. It is much faster and effective to lose weight than walking. Running burns almost double of calories than walking!
Eat More Whole Grains
Whole grains are a great source of fiber and are proven to help reduce the risk of cardiovascular disease. What makes them even better is they may actually help reduce fat around the belly.
One study of 50 people found that those who consumed whole grain wheat bread for 12 weeks lost belly fat, but this was not the case for those who consumed refined wheat bread for the same amount of time.
The U.S. Department of Agriculture recommends that most adults get between 5 and 10 ounces of grains per day, half of which should be whole grains. Below are some examples of healthy whole-grains:
- Brown or wild rice