Wednesday, January 31, 2018

How To Reduce Belly Fat - 10 Fat Burning Exercises for A Flat Tummy!

  Hamza Ali       Wednesday, January 31, 2018


No matter how hard you work out in the gym, belly fat is the hardest to get rid of. And while crunches seem the obvious solution, they are not necessarily the only or best option.

Flaunting tight and toned washboard abs is every woman’s dream. And the only thing standing (or should we say, flopping) between you and that dream is that ungainly roll of fat. Now as you’ve all read or been told by your gym instructor, you’re still relying on crunches to reduce belly fat. Sorry to break your bubble, but recent studies have shown that crunches are not the most effective tummy reducing exercises as they target only the front and side muscles of the abdomen. To get abs that inspire awe, you need to target all the core muscles as well as lower back, hips and upper thighs, for ribbed definition.
We also have a lot of questions in mind with regards to our tummy! What is so flabby? Why is it difficult to get rid of belly fat? Can we reduce our tummy while just walking? And it goes on…
We are here to answer a few of your queries.

What is belly fat? Why is it so difficult to get rid of it?

  • Well, fats are of two types – visceral body fats and subcutaneous body fats.
  • Subcutaneous fats lies just under the stomach and is not dangerous, as it doesn’t surround important body organs unlike visceral fats.

How Does Fat Burn Take Place?

  • You must have read in places, “fat burn” takes place through a two-fold process of lipolysis and oxidation.
  • And every fat cell has a different way to react to this process of lipolysis, which makes the fat cells to actually release energy that can be utilized for “fat burn”.
  • Needless to say, abdominal fats do not readily start the process of lipolysis and hence the stubbornness while trying to get rid of it!

Can You Lose Belly Fats by Just Walking?

  • If you think you can lose these stubborn abdominal fats by walking or running, then you are not completely off-base, however, it takes a lot of time to see visible difference, and due to this, one could get frustrated!
  • Frustration during such a sensitive time period, wherein, you have just decided you want to get a flat belly, doesn’t really help you.
  • You really need to up your mental game to be constantly motivated to achieve your set target.
  • Hence it is advisable to actually work towards your goal with a targeted workout regime.
There are a few exercises that can help in speeding the process of “fat burn” and hence reduce the tummy. These 10 exercises help to reduce belly fat and uncover flat, toned abs. These will not only show you how to reduce tummy, but also target strength and improve back posture. They work more muscles to exhaustion, which means you burn more calories.

How to Lose Belly Fats with 10 Exercises

1.       Abdominal Hold

  • Sit straight on the edge of a chair with your hands placed on the edge, fingers pointing outwards.
  • Tauten your abs and lift your toes 2 to 4 inches off the floor.
  • Your butt must be suspended mid-air so balance yourself firmly on your arms.
  • Hold for as long as possible, at least 10 seconds.
  • Lower yourself and repeat for 1 minute.
  • Gradually increase the duration.

2.       Side Plank

  • Lie down on your left side with your elbow directly below your shoulder and legs on top of each other.
  • Place your right hand on your left shoulder or on your right hip.
  • Raise your hips till they are well off the floor, balancing yourself on your forearm and feet and hold for 30 seconds.
  • Switch sides and repeat

3.       Arm and Leg Raise

  • Drop to the ground on all fours with your knees directly under your hips and your wrists under your shoulders.
  • Raise your left arm to shoulder height and your right leg till it forms a straight line with your hips.
  • Hold for 2 counts, stretching both the arm and leg as far as possible without dropping the pose.
  • Change sides. Do 15 to 20 reps, each sides

4.       Squat Thrust with Twist

  • Standing with your feet shoulder distance apart, stretch your arms ahead at shoulder height.
  • Squat by bending your knees at a 90 degree angle and keeping them facing forward, slowly twist your upper body to the left.
  • Come up and repeat to the right.
  • Make sure your weight is on your heels and your knees do not bend forward beyond your toes

5.       Walkout from Push-up Position

  • Get into push-up position ensuring that your hands are two inches wider than your shoulders.
  • Walk your hands out as far as possible, and then walk back.
  • Do 10-12 reps.
  • You can add some belly-burning intensity to this keeping one leg off the ground when you walk out.

6.       Side to Side

  • Lie on your back keeping your knees bent with both feet planted on the floor and your arms at your sides.
  • Contract your abs and slide your right hand towards your right foot and touch it, exhaling as you do so.
  • Remember to keep your head and neck aligned and your lower back pressed to the floor.
  • Return to starting position and switch sides.
  • Repeat 15 times.

7.       Fingers to Toes

  • Lie on your back with your legs stretched upwards keeping the knees straight and arms by your sides.
  • Crunch up from your waist and extend your hands toward your toes, exhaling and contracting your abs as you come up.
  • Keep your back flat on the floor.
  • Do 2 sets of 15 reps

8.       Ballet Twist

  • Sitting on the floor, extend your legs keeping them firmly pressed together.
  • Lean back 45 degrees from the hips.
  • Tightening your abs, lift both arms overhead like a ballerina and slowly twist to the right, slowly placing your right arm on the mat.
  • Your left arm must stay extended overhead for a slow count of 3.
  • Change sides and repeat twist with your butt and heels tightly on the floor.
  • As you return to center, bring both arms overhead and contract your abs to support your spine.
  • Do 2 sets of 6 to 8 reps while alternating sides

9.       The Single-Leg Stretch

  • Lie down keeping the knees bent.
  • Lift your head and shoulders and curl your chin in toward your chest.
  • Pull the left knee in toward your chest while inhaling, placing your left hand on your ankle and your right hand on your knee.
  • Now raise your right leg about 45 degrees off the floor.
  • Switch legs, placing your right hand on your right ankle and your left hand on your right knee and lift the left leg.
  • Do at least 5 to 10 reps one each side

10.   The Cobra

  • This is a good stretch to end your ab workout.
  • Lie down facing the floor with your palms placed close to your chest.
  • Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together.
  • Hold for 2 counts and lower back down.
  • Repeat 8 to 10 times.
Remember, always begin and end your routine with warm-up and cool down stretches that take at least 5-6 minutes. Even more important, check with a doctor before you practice any of these exercises.
Also, as you are using multiple muscles in the above exercises, in every way possible, these exercises also help you reduce loose tummy. Yes ladies, you heard us right! These exercises will also help you tone flabby skin around your tummy and reduce loose skin.
Along with these exercises, you need to make a few lifestyle changes to get better results.
  • Reduce stress: Increased stress results in hormonal imbalance (increased cortisol levels) that in turn wreck a havoc on your eating habits. Hence live stress free, for a better physical and mental health.
  • Eat Healthy: Eating fibrous foods like lentils, green leafy vegetables and fruits help in keeping the bloating of the tummy to the minimum. Also, avoid sugary treats like candies, processed foods and fried junk.
It is a slow process, and requires will power with unwavering dedication to include exercises, food habits in your daily lifestyle. However, it is absolutely achievable!
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