How to reduce excess belly fat?
Exercises to reduce excess belly fat
Excessive belly fat is uncomfortable for both males and females. As people age, belly fat tends to increase. Many individuals make jokes about a protruding belly, commonly referred to as "Bhudi." However, as the belly fat increases, so does the risk of various health complications. Unfortunately, shedding belly fat is more challenging than reducing fat in other parts of the body. Engaging in regular exercise is vital to combat this issue.
The problem lies in the fact that many people are unaware of which exercises are effective for targeting the stomach. Although there is a plethora of information available online, finding reliable tips on how to lose belly fat can be perplexing. Fortunately, WebMD's Health and Fitness Guide provides insights into exercises that can aid in losing belly fat.
Let's explore a few of these exercises:
1. Cardio workouts:
Excessive fat accumulation in the abdominal region increases the likelihood of various illnesses such as heart disease, diabetes, high blood pressure, and colon cancer. Belly fat primarily consists of visceral fat, which leads to numerous metabolic complications. Insulin resistance occurs as fat builds up in blood vessels and the liver. It is not necessary to engage in intense physical activities to shed excess belly fat.
High-intensity interval training is an effective exercise method for reducing abdominal fat.
It involves engaging in short bursts of intense exercise, followed by brief periods of rest. By regularly participating in this type of training, calories are burned at a rapid rate, leading to fat reduction. This exercise routine incorporates
activities such as pushing, pulling, and weight lifting. Each exercise interval lasts for 30 seconds, followed by a 30-second break. The sequence can be repeated multiple times to achieve optimal results.
3.Leg race
To reduce abdominal fat, you can try a specific exercise called the leg race. Start by lying flat on
the floor with your legs lifted up and your arms straight by your side. Take a deep breath and
slowly lower your legs together, making sure your feet don't touch the floor.Keep your feet slightly above the floor and, while exhaling, lift your legs back up to a 90-degree angle. Repeat this movement, lowering and lifting your legs, while keeping your upper body glued to the floor. Aim to do two sets of 12 repetitions. This exercise is highly effective for targeting belly fat reduction.
4. Abdominal Crunches
Begin by lying down on a mat or a firm surface. Bend your knees and bring them towards your chest. Simultaneously, lift your upper body off the ground using your hands placed behind your head, aiming to bring your body closer to your knees. Inhale as you bring your knees together, and exhale as you return to the starting position. During the movement, ensure that your head remains slightly elevated from the floor without fully touching it.Perform this exercise at a medium pace, avoiding rapid movements. Complete a total of 12 repetitions. After finishing the 12 repetitions, lie down and rest for one minute, then repeat the exact same routine.
Repeat the entire sequence of 12 repetitions and one minute rest, totaling two sets. Pay attention to the contraction and expansion of your abdominal muscles throughout the exercise.
5. Chest to knee
With each exhale, bring your legs towards your chest, hugging them with your arms. Maintain this position for at least one second before slowly extending your legs, keeping them slightly elevated off the ground. Complete 2-3 sets of this exercise.
6. Big toe touch
Begin by attempting to touch the tip of your left big toe, holding this position briefly. Repeat the same movement with your right hand and left foot. This exercise targets your abdominal muscles and aids in fat loss.
Repeat this sequence 10 more times. Consistency is key, so perform this exercise daily at the same time.
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