Exercise and Fitness
Simple Exercises to Reduce Belly Fat
by Emily Pham
Nowadays, because of many bad habits such as smoking, overeating of fat, stress, being lazy of taking exercise, etc., people, especially the women, have to face up with the belly fat. It is the situation that people have too much excess abdominal fat around their stomach. There are three main types of belly fat: triglycerides, subcutaneous fat, and visceral fat. The belly fat not only affects the appearance but also is the potential root of many risk diseases that we cannot imagine. Reducing belly fat is possible; however, it is quite challenging as it needs too much effort. So, where is the key to the process of reducing belly fat? In this writing today, we will show you some exercises to diminish the belly fat. Keep reading the article to see how simple but effective the methods are.
Crunches are considered one of the fastest ways to burn stomach fat. It has a slew of benefits, including reducing the belly fat, building muscles and bringing perfect abs and core. People divide crunches into six categories: the necessary crunch, reserve crunch, vertical leg crunch, long arm crunches, bicycle crunch and double crunches. Regarding each type, it is quite similar in comparison with one another; however, some postures can vary due to the demands of the exercises. In this part, we will show you the basic crunches to help you adopt first.
Before taking, you need to prepare an exercise mat and put it in a suitable place in your house. Lie on the mat and let your feet be flat by bending the knees. Then, put your hand behind the head or keep them crossed in front of the chest. Now, lift your torso off the mat and exhale. When you raise the shoulder, hold that position for some seconds and continue lowering yourself back down.
Each day, you need to do ten crunches if you are beginners. For the one who wants to get six packs, they need to do more, about 50 crunches.
Another simple exercise is the plank. In comparison with the crunches, plank seems to be more comfortable. However, it does not mean that the effectiveness while doing this exercise is not high. Only by holding the plank position, you will feel all the parts in your body work. Besides reducing the belly fat, we can also lower the risk of injury in the back by practicing this exercise. Gradually, it will stimulate the overall metabolism, make you become more flexible and give you the perfect posture. Here are some steps for you to do the forearm plank.
You let the forearm flat on the ground to make sure the shoulders are over the elbows, and the body is in the straight line from the feet to the head. After that, you tuck the toes and lift the knees off the mat. Keep that position for about 30 seconds to one minute then you can jog the knees left and right to let all the parts of the abdominal work.
3. Superman Exercise
Like its name, this type of exercise has the same posture as the Superman whiles he flies. To warm up, we have to lay down on the mat in which the face is towards the floor with the arms are in front of you. Then you lift one arm and the opposite leg at the same time. Do it similarly with the other arm and leg for about 15 times. When you are familiar with these activities, we move to the next advanced step.
Now we lift the hands and legs off the floor at the same time as if you were flying. Next, you gradually lift the chest off using the lower back muscles to make about an 8cm distance from your face and the ground. Keep that position for a few seconds then release. Try to repeat this exercise for about 15 minutes each day.
4. Riding a Stationary Bike
Here is the way of reducing belly fat with the help of machines. Stationary bike (also known as the exercise bike) resembles the bicycle, but it does not have the wheels. The exercise from this bike is the combination of the cardio and HIIT workout, which will quickly diminish the fat from your stomach. Moreover, you can also have the perfect shape for other parts such as legs, thighs, and buttocks. According to some statistics, people burn nearly 300 to 700 calories per hour and stimulate the heart rate to 50 or even 70 percent of the maximum.
It is very straightforward to use this exercise machine. First, you sit down on the exercise bike and adjust it up or down until you feel the most comfortable. Then you place the feet on the bike pedals, grip the handlebar and get used to the display panel. Next, let’s pedal slowly and gradually, you can choose the higher level. It is not necessary to continuously use this machine for a long time. You only need 5-10 minutes then take an interval.
It is also vital to cycling on the stationary bike for about 30-45 minutes twice or three times a week. The regular exercise will burn fat step by step and give you the perfect belly like what you want.
Besides using the machine equipment, you can try the cardio or walking. Each day, we made thousands of steps, but actually, does it work effectively on your stomach? To walk effectively, you need to have a good posture first with the upright head, straight back and the up chin. When walking, it is necessary to pull back your shoulder and swing the arms naturally. You do not have to walk fast immediately after you start but gradually increase the speed till you reach the maximum. The momentum had better also slower at the end of the walk. In case you feel exhausted, don’t sit down instantly, instead of that, bear in mind to do the body relaxation exercise to help you in the balanced mood. According to some newspapers, walking for an hour in 12 weeks will help people decrease 2.8 cm and lose 1.5% of the body fat. Therefore, let’s start walking from the next morning without hesitation to have an attractive body.
Like walking, swimming, a type of aerobics, is also the excellent tool for people to cut down on the excessive fat on the belly. The scientists recommend that 30 minutes per day in the pool is suitable for both burning the belly fat and improving the whole health. Now let’s see what we will do in swimming. Firstly, you have to warm your body up by walking in the water or doing some pool yoga. It is also vital to have some protective clothes like goggles, swimsuit, ear plug, etc. Then you can start swimming at an appropriate speed and any styles you like. If you swim fast at first, you may be exhausted after a few minutes, therefore, be stable in your movements. The suitable time for you to rest is after 10 to 15 minutes of swimming. Hence, if you are bored with the workout exercises, let’s change to other fields by spending hours in the water. Nevertheless, do not spend too much time on the swimming pool; consider your physical limitation to get the best result.
Besides taking these exercises, it’s great to have a healthy diet to get the best result as soon as possible. Without an appropriate diet, it is hard to achieve the success. However, there are many cases that people skip the meals to reduce belly fat and lose weight. It will not bring good result but lead to some risk diseases. The doctors suggest avoiding some beverages, sugar, fast food, etc. and cutting down on the carbohydrate in the daily diet. And, eat more vegetables, fruits, nuts, eggs, and don’t forget to drink about eight glasses of water per day as well.
To sum up, here are six exercises for people to reduce the belly fat. If you still wonder about our articles, do not hesitate to share your feelings by commenting on the box below. Hopefully, with our exercises, it can partly help you in this beauty battle.
About the Author
This post is by Emily Pham, a blogger with many years of experience in searching the best natural home remedies for beauty and health issues. All content provided is for informational and educational purposes. We recommend you consult a healthcare professional to determine which method is appropriate for you.