Out of overall excessive body fat, it is your abdominal area that accumulates the most amount of fat as it is the first place of your body that is loaded with any surplus amount of fat.
Not only that, it is the most difficult area of body fat to get rid of completely. Herein lies the role of some effective and best exercises to reduce belly fat.
These exercises develop pressure on the midsection muscles of your body and strengthen them along with shredding this unwanted accumulated fat over there.
Also reducing belly fat is not only crucial with the perspective of improving your outer appearance but it can also cause many medical health concerns if persists for a longer duration. Type 2 diabetes, cardiovascular diseases, and even some types of cancer diseases get triggered with long term belly fat accumulation.
However, the good news is that it can be relieved with your physical activation by incorporation some healthy exercises in your daily life routine which will not only keep your body fit but will also help in reducing your belly fat permanently.
10 Best Exercises to Reduce Belly Fat
Bicycle Exercise
Source: Amazon.comBicycle exercise is one of the top best belly fat burning exercises as it pressurizes directly on your abdominal area of the body. After you lose your overall body and belly fat the first thing that requires is your tight and toned abs muscles and this can be easily done with some effective bicycling exercises.
When your body remains indulged in any bicycle exercise it covers almost each and every muscle of your body and higher activation of abdominal muscles. So it makes your way of losing belly fat closer and achievable.
Bicycling is one of the low impact cardio exercises and the role and importance of cardio on losing fat or weight are well known. Instead of your morning walk, you can plan for a bicycle ride every morning. On the basis of your speed and intensity on average, you can easily lose 250 to 500 calories in a day just with 30 minutes of bicycling.
Elliptical Trainer
Elliptical Trainer is an intense, low impact cardio exercise that ensures faster belly fat burn without putting much pressure on your joint areas of the body. For people who have certain joint-related health issues or cannot manage to walk or jog on a regular basis, this particular exercise is absolutely fit for them.
As per one study report on an average a person can lose up to 300 calories in a day with only 30 minutes exercise on the elliptical trainer. This much calorie burn rate is absolute equals to the number of calories burn out of daily walking or jogging and the best part is that there is no risk of joints injuries involved with this form of workout.
Running and Walking
If you don’t want to invest in exercise equipment and still very enthusiastic to lose your belly fat and overall body fat then there will be no perfect and simplest option for you other than the running and walking that you can do at any time and on your own pace.
Regular walking or running in the morning at least for 30 minutes time is enough to burn your calories in an effective amount and your body fat thereon. This will also keep control of your body’s calories level to maintain your overall body’s fitness.
Your metabolism level remains increased even after a few hours of walking or running. Means shredding those unwanted pounds of the body is possible even on the period when you are not physically active.
Yes, running is no doubt works faster on losing body fat but even walking is also effective in its own way though, a bit slower but the best option for those who cannot run because of their issue in joints or due to some other reasons.
It will be best that you combine both the exercise in your practice like running followed by walking and so on. This will allows your body with proper relaxation time and a boost to restart again which altogether works faster on burning your body’s calories and fat.
Crunches
Crunches are popular belly fat burning exercises as it emphasizes directly on stomach muscles that help in shedding those unwanted abdominal fats. Abs crunches are ranked on the top list of burning body fat exercises. Also, it helps in shaping up the midsection of your body. You can practice them every day for at least 15 minutes in order to get faster results.
For doing this exercise you need to first lie down flat keeping your knees bent on a plain surface, your feet will be on the ground. Now lift your hands and put them behind your head.
Inhale deeply and then exhale as you lift your upper torso off the ground. Inhale again when you get back to down and exhale when you get up.
Starts practicing with two to three sets of crunches and each set consisting of 10 reps. Slowly increase your sets and reps to get faster results for burning your belly fat to flaunt your toned abdominal muscle.
Twist Crunch
Once you get an expert in the basic form of crunches then you should move for its variations. Out of different types of crunches, twist crunch is an effective one for burning belly fat. This exercise is very simple to learn and known for its speedy result and effect.
For doing this exercise you need to first lie down on your back on a hard and plain surface like you can use a mat on the floor. Now bend your legs with flat feet on the ground. Keep your both hands behind your head as you do in basic crunches.
Lift your right shoulder towards your left shoulder, try to keep still as it is possible to your left shoulder. Stay for a few seconds in this position and then repeat the same action with your opposite side shoulder. This time lift your left shoulder towards your right shoulder. Here ends your one round.
Begin practicing with 10 twist crunches of two to three sets and as the time progresses increase your sets plus reps quantity to get faster and better result of burning your abdominal area’s fat.
Reverse Crunch
Once you are comfortable in basic and then other forms of crunches then its time to move for reverse crunch exercise form, which is the most effective exercise for losing lower abdominal fat especially in women.
This particular exercise form puts its effect on transverse abdominals which is your deepest belly muscle. For starting this exercise form you need to lie down on the floor in the crunch position.
Before starting the crunch lift your legs up in the air, the heels could be up in the air or at the buttocks. Exhale when you lift your torso, bringing your things to the chest.
Make sure your chin is away from your chest. Also, avoid the contact of your elbows to the knees. You can cross your ankles while lifting your legs up if you want to do so.
Lunge Twist
Lunge twist is a versatile exercise form that proves very effective for beginners who want to lose their belly fat faster. This workout helps to strengthen your core and works as a warm-up exercise as it stimulates blood flow to different muscle areas of the body at a time.
For doing this exercise you need to stand first with hips-width apart. Keep your knees slightly bend and then bring forward both your hands keeping them parallel to the ground and aligned with your shoulder. By keeping your left foot forward you enter into the lunge position.
Now with your torso twist your upper body to the left side and try to reach your outer stretched arms to your left side. Stay in this position for a few seconds and then move your arms to the center position. Again step forward with your other foot and twist to your other side.
Do 10 reps in each set and begin with two sets at least. Later on, you can increase your sets to get much faster fat burning results on your belly area. While doing lunge twist make sure that you won’t twist your knee neither you bend your spine to forward position.
Every time the spine should remain straight for perfect lunge twist position. For speeding of your journey to fat loss and muscle strengthening, you can even add weight while positioning lunge twist once you get perfect in its basic form.
Mountain Climber
Mountain climber is a very effective exercise form for burning belly fat and strengthening your cores. Every time the stress your core has to bear in order to keep your stomach and whole body firm helps on building your abs muscles.
Just like the mountain climbers do while climbing a mountain you need to position your body in the same manner to perform this exercise. You do mini crunches in between while doing this exercise.
This particular exercise can also be practiced as an interval training like practice for 20 seconds and take rest for 10 seconds and again repeat the same process. In this way even though you will practice for 4 to 5 minutes it does wonder for burning lots of your calories and fat.
For doing this exercise first take the push up position keeping your whole body firm and straight, keeping your hands below your shoulders and one foot off of the ground. Now lift your right foot off of the ground and push your right knee towards your chest. Tap the ground with your right foot and get back to the initial position.
Repeat the same action with your left legs and continue with 10 reps in each set. Start practicing with 2 sets of 10 reps each and slowly increase the number of sets once you have a full hold on its position for a faster result on reducing your belly fat.
Burpees
Burpees exercise also known for raising your heartbeat with its explosive plyometric movement. At a time this single exercise covers different sections of your bodies such as core, shoulders, chest, quads, triceps, and lats, and strengthen them at a time.
For doing this exercise you need to stand first with your feet, shoulder-width apart and push your hips little back and take a low squat position by lowering your body a little bit towards the ground.
Keep your hands outside of your feet and then hop your feet to the back. Let your chest touch the floor. Now lift your body up to the plank position by pushing your hands from the floor. After this, jump by your feet simply outside of your hands.
Putting your weight over your heels jump high into the air with arms overhead. Repeat 2 sets of 10 reps of this exercise to lose your belly fat faster as a beginner and slowly when you have a full grip over it you can increase the sets.
Russian Twists
The Russian twist is basically a core exercise that helps to strengthen your oblique and defines them for better muscular body appearance. If you are really willing to lose those unwanted belly fat and flaunt a toned abdominal muscle then you must practice this particular exercise in your fitness routine.
It is practiced with a plate or medicine ball which includes rotation of your torso from side to side while in a sit-up position with feet off the ground. For doing this exercise you need to first sit up tall on the floor by keeping your knees bent and your feet off the floor. Now hold a medicine ball with your hands to the chest height.
Lean towards your back with your tall spine, the position of 45-degree angle and keeping your arms away from your chest by few inches. From this position turn the torso to the right side, pause a bit and squeeze the right oblique muscles and then move your torso to the left side.
Pause a bit to squeeze the left oblique muscles. All these movements should occur from your ribs and not from your arms. With this your one round is complete. Try to practice 10 reps of at least two sets of Russian twists exercise to lose belly fat and strengthen your cores.
The above-mentioned top best exercises to reduce belly fat are really effective for achieving your ultimate goal but remember nothing is possible within a few weeks. So be very realistic and consistent for turning your dreams into reality.
[expand title=”View Article Sources“]
- https://www.femina.in/wellness/exercises-to-reduce-belly-fat-110377.html
- https://timesofindia.indiatimes.com/life-style/health-fitness/weight-loss/8-exercises-that-burn-stomach-fat-fast/articleshow/18924381.cms
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