Are you feeling uncomfortable in wearing t-shirt due to your belly fat?
Did not find any great change even after dieting?
If your answer is yes, try the same diet with an hour of physical exercise and then find the change.
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Although there are specific exercises for the belly fat, cardio is my first preferences. Cardio raises the heartbeat rate up to 50% and even more. These exercises bring movement in different parts of the body and make them even stronger. Our body and even heart are made up of muscle. Muscle is meant to be used and moved. By doing so the heart pumps more oxygen to the cells of the muscles and which in turn burns fat.
Cardio Exercises:
Cardio is the most effective way to cut down calories and shed fat from the body. Cardio exercises include walking, running, jogging, cycling, and also swimming. Doing one of these cardio exercises for 20 minutes at least 3 times a week reduces the belly fat, make you fit and your muscles stronger.
Running:
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Bored of having a walk daily, then you have a second-best option ‘running’. You can shift to walking. Because they both have the same effect in cutting down your fat with minute differences.
Jogging:
Don’t want to strain your body too much with running, then you have an alternative jogging option. Based on a research, it is proved that jogging has more effect in cutting unwanted fat than weight lifting. It is more useful for the people who are fighting against obesity and want to stay fit.
Cycling:
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The next best cardio exercise is cycling. Make sure that your increase your cycling speed so that your heart rate goes up and you shed calories.
Swimming:
Swimming not only helps you by losing weight but also helps in maintain your figure. The swimming strokes should be uptempo and heavy in order to help you cut more fat. Preferably swimming once or twice every week is enough for belly fat reduction.
Now coming to the exercises which are meant for belly fat reduction and a healthy fit flat stomach. One doesn’t need any personal trainer to do these exercises. Do it on your own and at your home. Have determination and some stamina, then belly fat reduction is no longer a big deal.
Crunches:
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Lie down flat with bend your knees and put your feet on the ground. Put your hands behind the head or cross on the chest. Inhale deeply. As you lift the upper body off the floor, you should exhale. Repeat
If you are a beginner, start doing crunches the lowest you can possibly do and increment the number by 2-3 each day.
Twist Crunches:
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Twist crunches are similar to that of the regular ones. But a small change is that lift the right shoulder towards your left, keeping the left upper body on the ground.
If you are a beginner, start doing crunches the lowest you can possibly do and increment the number by 2-3 each day.
Side Crunch:
The side crunch is the same as that of the twist crunch routine. The only change is that you must tilt your legs to the same side with your shoulders simultaneously. The side crunch focuses more on your side muscles.
Aim for two to three sets of side crunches (10 times per set) every day.
Reverse Crunches:
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Until now you have seen crunches and their variations. Now it is the time you do reverse crunches. Like the other ones, reverse crunches are another good exercise to lose belly fat, especially for women.
This is like the twist crunch exercise. Tilt the legs behind simultaneously with the shoulders. It is considered one of the best abdominal exercises for targeting the lower belly fat.
Vertical Leg Crunch:
Lie flat on the mat or on the floor with legs extended upwards towards the ceiling and then one knee that is crossed over the other. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly.
Aim for 12-16 crunches for two to three sets.
Bicycle Exercise:
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Do not have a bicycle?
Don’t worry you can still do this exercise.
Lie down flat with bend your knees and put your feet on the ground. Put your hands behind the head or cross on the chest. Lift both the legs off the ground and then bend them at the knees. Bring the right knee close to the chest, keeping the left leg out. Then take the right leg out and bring the left leg close to the chest. Alternate bending the knees as if you are using a bicycle.
These exercises reduce the belly fat but not in a single day. Be regular, eat healthily and see the change.
All the best for a belly fat-free life.
About Author: Manoj RS