Belly fat not only affects your health but also makes you self-conscious about your appearance. Losing belly fat requires hard work. Here are 6 exercises to reduce belly fat to help you quickly own a slim waist.
Weight loss journey with women has never been easy, the fat under the belly is even harder to lose. In addition to hard training, we should also combine with a healthy diet to achieve the highest efficiency without affecting the health after weight loss.
Belly fat is one of the most dangerous and difficult to get rid of on the body. Most of the time, during weight loss, the fat from the belly area is usually lost eventually. But there are some exercises that burn belly fat that will help you lose weight faster. These exercises should be done for 30 seconds, then rest for 20 seconds. If you practice regularly for 20 minutes a day, you can see the effect within 1 month.
Why is It Difficult to Lose Belly Fat?
Belly fat is one of the worries of many people, not only women but men also have to think. Meanwhile, belly fat is an easy fat to form and very difficult to lose. The main reason is that there is no time to practice, sit a lot, etc., causing the amount of fat to form and accumulate in the abdomen.
Here are 6 exercises to prevent and lose belly fat, effectively dissolve fat that anyone can easily do:
This is the most familiar exercise and has the ability to lose belly fat extremely effectively. This exercise does not take too much time, you spend about 10-15 minutes a day to gradually get a desirable waist.
Strengthens abs: Crunches are a must for those who want to have a flat and toned abs. The Crunch exercise focuses on the abdominal muscles, exerting just enough force to increase the strength of the muscle group, and at the same time reduce the excess fat in the abdomen.
The Sit-ups work to increase the strength and endurance of the abdomen, hips and back muscles. This muscle group is often the main muscle group that is under pressure from the upper body, so a strong muscle group will help improve and balance the upper body posture more effectively. As a result, strength and flexibility will be improved, and Crunches will also help improve symptoms of back pain, reduce back injuries.
The Sit-ups look quite simple, but when practiced for a long time, it also consumes a lot of energy. According to statistical results, a person weighing 72kg burns 60 calories in 10 minutes of Sit-ups and 98 calories if Crunches are fast and strong. A person weighing 86kg can burn up to 300 calories with vigorous Sit-ups for 30 minutes.
Therefore, Crunches are one of the most effective exercises to reduce belly fat for both men and women. It doesn’t take much time, space, equipment or gym, this is a simple home exercise that many people love to practice.
2. Plank Exercise
Plank is considered to be the best exercise to lose belly fat because it works on core muscles such as the abdominal longitudinal muscles and the transverse ribs muscles. These exercises will help tone and shape the muscles around the stomach by making them longer and toned.
Strengthening muscle groups is an important goal of any exercise program. These muscle groups are solid and strong not only make your body beautiful but more importantly, it helps to stabilize, balance and provide energy for the body in all other activities. Core strength is the basis for all coordinated and powerful sports movements. A strong core can reduce stress on joints and allow you to achieve better posture.
Plank is a very easy exercise to do. Lie down, resting your elbows perpendicularly under your shoulders. Raise your toes, then lift your torso and keep your back, hips, and neck in a straight line. Hold this pose for 30 seconds or so, squeezing your abs and maintaining a steady breathing rate.
The important thing is the time you keep, set challenges for yourself, gradually increase the time. Plank also has variations such as raising one hand, kicking the leg, which effectively reduces the waist measurement.
In addition, the plank exercise makes the muscles in the body more flexible, it helps the shoulder muscles, skeletal and thighs muscles to be longer. Thighs and tendons are tightened to create firmness for the thigh muscles. In addition, the plank also helps stretch the arches of the feet and toes to better support the body.
3. Bicycle Crunch
Bicycle Crunch is an effective belly fat reduction exercise, simple to perform without any equipment. If you are looking to own a slim, toned waist, do not ignore this exercise.
This is a Crunch exercise by cycling in the air, one of the most effective exercises to reduce belly fat. This exercise will help you burn a large amount of fat by using the legs in conjunction with the abdomen.
To achieve a certain effect of reducing belly fat, you should consistently exercise for at least 30 to 40 minutes in a training session. Do the exercise every day and pay attention to combine it with other weight loss exercises. Gym trainers say that, if you are in need of reducing belly fat, especially the lower abdomen, you should not miss this exercise to reduce belly fat.
4. Burpees Exercise
Burpee can be a great exercise because it incorporates movements that strengthen your upper body. Burpee is also a full body aerobic exercise, used for strength training. The basic movement is done in four steps, known as the ‘four burpee’: Start in a standing position. Move into a squat position, hands on the ground.
Burpee moves affect most muscle groups in the body, so they help burn a lot of calories. Just 20 minutes of exercise a day will help you burn up to 250 calories. Since then, the amount of excess fat on the body is reduced quickly and effectively improves the waistline.
The movements of the Burpee exercise need to be performed continuously with high intensity. Thanks to this, your endurance will be improved and increased significantly. Not only that, the impact on muscle groups on the body also helps to train and enhance health effectively.
Practicing this exercise with intensity will help increase the demand for oxygen in the body, thereby increasing the ability of the heart and lungs to work. As a result, the health of the heart and respiratory system is significantly improved. Not only that, Burpee exercises also help improve resistance, flexibility for the body and help prevent circulatory and cardiovascular diseases.
Burpees is a Gym exercise that not only helps to reduce belly fat fast, but it also burns excess fat on the whole body and helps to lose weight extremely high performance. Burpees are recognized as one of the fastest calorie-burning exercises and doing it continuously will help increase muscle strength, flexibility and endurance. In fact, the Burpees exercise is very famous, it is used to assess the physical health status, physical training process of soldiers in the US military.
5. Sit-ups Exercise
Sit-ups are multi-muscle exercises that really work the abs as well as other muscle groups, including the chest and hips. Muscle cells are more metabolically active than fat cells. This means they burn calories even at rest. By helping you build muscle, sitting will help you burn more calories in the long run. Additionally, strong core muscles can help improve posture. Good posture can improve your appearance without losing weight.
Sit-ups is an effective abs exercise that helps reduce belly fat, helping the abdominal muscles become naturally toned. In fact, Sit-ups have movements quite similar to Crunch but its range of motion is wider. With Crunch, you just sit up, raise your shoulders about 5-10cm off the ground and with Sit-ups you will lift your whole body, it’s much more difficult than Crunch. In fact, the Sit-ups exercise requires no equipment, so you can practice it anytime and anywhere.
Practicing Sit-ups correctly and regularly will help tone the abdominal and intercostal muscles. Strong abs will help you increase your body’s flexibility, increase efficiency in other exercises and also support better daily activities. Sit-ups exercise helps burn calories quite well if you practice the right technique and the right pace. Therefore, it not only reduces belly fat but also helps you lose weight quite effectively.
6. Mountain Climbers Exercise
The next highly effective Gym exercise to reduce belly fat for men and women that I want to share with you is the Mountain Climbers exercise. Mountain Climbers is an exercise that simulates actual climbing movements and it is very effective in reducing belly fat, so that you soon get a slim waist.
Not only that, this Gym exercise also helps burn excess body fat with high performance and at the same time promotes flexibility and quickness for the body.
This is an effective home exercise for the thighs, buttocks and abdominal muscles. This move is done starting in Plank position, then you alternately bring each knee towards your chest, then back again, gradually accelerating. As simple as it sounds, the Mountain Climber works almost your entire body and raises your heart rate.
Gym trainers also say that this Mountain Climbers exercise has very simple movements and is easy to perform for even beginners. You just need to choose a spacious, comfortable and flat space to start practicing Mountain Climbers.
You can do this move into your morning workout at home or the gym, in your hotel room while you’re traveling, without any equipment. In addition, this exercise has many variations that can bring more health benefits.
Experts recommend that, before starting an exercise program, you should know your fitness metrics so you can measure progress along the way. You will be surprised with the effectiveness of the exercises. ‘Editing’ body shape is not too difficult, combining the above simple exercises can help you see results in 30 – 45 days.
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