How To Reduce Belly Fat With Exercises

How To Reduce Belly Fat With Exercises

The most common cause of belly fat is a sedentary lifestyle

Constantly sitting at one place, not working out, genetics, poor food habits, slow metabolism, and menopause are some other causes

Surprisingly, scientists have also found that stress can also lead to fat accumulation in the belly region

What is so “dangerous” about belly fat? What really happens in your body? Let’s find out.

Belly fat is dangerous because of the health risks it poses.

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Medically termed as visceral fat, belly fat is a layer of fat between the subcutaneous fat (fat layer right below the skin) and the internal organs.

The Harvard Medical School states that visceral fat causes low-grade inflammation in the body. This, in turn, constricts the blood vessels and causes the blood pressure to rise and increases the risk of insulin resistance

As a result, you will be more prone to hypertension, diabetes, cardiovascular diseases, breast cancer, collector cancer, and asthma.

How To Measure Belly Fat At Home

Belly fat can be measured using these two standard methods:

  • Waist Circumference – Stand straight and use a measuring tape to measure your waist circumference. Place the tape below your last rib and above your hip bones. Any reading over 35 inches is dangerous.
  • Waist To Hip Ratio – Stand straight and measure your waist circumference. Next, measure your hip circumference. Take two readings to arrive at an accurate reading. Divide the waist circumference by the hip circumference. Any ratio of over 0:86 is dangerous.

If you fall in the “danger” zone or somewhere close, your next step is to exercise. Also, workout your belly muscles as shown below.

Target – Whole body workout to mobilize fat.

  1. Start by walking at a slow pace (say 5 mph).
  2. After a minute, start walking briskly. Do it for 20 seconds (6-8 mph).
  3. Slow down again and walk slowly for a minute.
  4. Again, walk briskly for 20 seconds.
Sets & Reps
HIIT Sprints To Reduce Belly Fat

Target – Whole body workout to mobilize fat.

  1. Start by jogging at 6 mph.
  2. After a minute, start running at a higher speed (10-12 mph). Do it for 20 seconds.
  3. Slow down again and jog for a minute.
  4. Run for 20 seconds.
Sets & Rep
Crunches For Belly Fat Reduction

Target – Lower and upper abs. 

  1. Lie down on a mat, flex your knees, and lift your feet off the floor.
  2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
  3. Initiate the movement by curling up and trying to reach your knees with your head.
  4. Go back to the starting position.
  5. Make sure you inhale while curling up and exhale while going down. 
    1. Lie down on a mat, flex your knees, and lift your feet off the floor.
    2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
    3. Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
    4. Curl back down and bring your left leg back to the flexed position.
    5. 4. Bicycle Crunches

      Bicycle Crunches For Belly Fat Reduction
      1. Lie down on a mat, flex your knees, and lift your feet off the floor.
      2. Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
      3. Initiate the movement by curling up and trying to reach your knees with your head.
      4. Go back to the starting position.
      5. Make sure you inhale while curling up and exhale while going down. Do the same with the other leg. 
        How To Reduce Belly Fat With Exercises

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