Exercises : To Reduce Belly Fat Fast - Fitness Master

Few Effective Exercises For Belly Fat

Each of us has some belly fat, even those who have flat abs also have little belly fat. It is normal, but if you have excess abdominal fat, can it affect your health? Belly fat should be taken very seriously, it really takes a lot of effort to get rid of. Here we will discuss some effective exercises for abdominal fat that can be performed at home. You can reduce stomach fat at home.

And did you know that belly fat is also known as "visceral" fat? 

This could be a big problem, even if you are among thin people!

Being overweight does not mean that you are not healthy. Trust me; several overweight people are in excellent health. While, on the other hand, several normal-weight people face many obesity-related metabolic problems.

 

For the same reason, fat under the skin is not a health problem; rather it is a cosmetic issue. Whereas, the fat in the abdominal cavity, or let's say belly fat, is the main problem.

In that case, if you have excess fat around your belly, your waist, it doesn't matter that you are not fat, you should think about getting rid of belly fat. You can; in fact, you MUST take some steps, like doing stomach exercises at home, either manually or with some stomach exercise equipment.

Keep exercising and keep measuring that circumference around your waist. You can easily do it at home, right?

Is Belly Fat Harmful

Like I said before, it goes deep inside your belly. Do you know that it is a type of metabolically active fat that surrounds your internal organs?

 It releases a substance that weakens you and leaves you defenseless against metabolic disorders and various diseases and inflammations of the heart.

Belly fat is really dangerous, but it can be managed well with a healthy diet and exercise. Some of you can lose more weight and fat in a week with a continuous routine exercise program and strict, healthy diet meals. This is the time and effort required to lose weight. Keep an eye on this and don't get distracted in the second week if you tend to lose some weight this week. Remember, the weight you just lost can be regained in the second week, if you don't follow a routine or diet and exercise!

Causes Of Belly Fat

There can be several reasons such as: -

1. Hormonal Changes 

If you are a woman, you should know that if your menopause low in estrogen, it can weaken your body, reduce those alterations where the body stores fat. This allows you to be more prone to gaining visceral belly fat.

2. Other Hormonal Imbalances 

Such a situation can make your body feel hungry, no matter what you do, even after eating.

3.Decrease In Leptin

which is a crucial appetite suppressant within your body. This could be due to severe sleep disturbances. Such alterations are common in premenopause and menopause. 

And at the same time, the level of ghrelin is increased. This is an appetite-stimulating substance in your body.

4. Various Stresses In Your Life 

Such as children, studies, university, or any accident or death. This can increase the name of the stress hormone cortisol, which is very harmful. How it makes your body accumulate fat in the middle.

Exercises To Get Rid of Stomach Fat

Belly fat is the first thing you focus on when starting a weight loss exercise program. What do you say?

If you are new to various exercises to shed those extra pounds especially around your waist or you are generally involved in hectic office work and don't have time to visit the gym. 

It is best to have some stomach exercise equipment at home or you can do other simple exercises in the process of getting rid of belly fat.

1. Aerobic exercises

Aerobic exercises, such as running, walking, swimming, are the best to produce significant reductions in abdominal fat. This has been proven in various investigations and studies! You can run on the roof of your house, any time in the morning after you come back from the office. 

Or you can use a treadmill, what do you say? 

If you happen to not want to spend on a treadmill or various other equipment, it is best to "stand on tiptoe" at least 40-50 times a day.

Remember that exercise is important to prevent regain weight, especially belly fat. Therefore, experts recommend this first, during the weight maintenance program.

2. Roll-Up

1. Simply lie on your back along with your arms and legs extended and your feet flexed. Take a deep breath.
2. Then breathe out when you stretch your arms up and forward and then turn your head toward your chest. You have to lift your head and shoulders off the ground. Remember to keep your fingers close to your ears throughout the movie.
3. Now press on the inner thighs and then begin to pull the navel towards the spine. Lift off the floor slowly and smoothly until you are sitting in a C-shaped posture. Your back is rounded, which is head towards your knees, and your arms are extended in front of you. Remember that your chin is tucked in during the entire movement.
4. Now slowly reverse this movement, return to the starting position. Inhale and tighten your abs as you roll to the ground.
5. Repeat this sequence at least 6 to 10 times.

3. Side Plank

This is a preferred abs workout. And is it one of the advanced level exercises due to its challenging nature compared to the traditional plank? 

Since in this, you must support your entire body weight at two points of contact instead of four. Because of this, you have to work harder to balance your body and stabilize yourself in that pose.

Process: 

1. Lie on the left side with the elbow straight and under the shoulders and legs. Then place your right hand on your left shoulder or your right hip.
2. After that, support your abs and try to lift your hips above the floor until you can balance your forearm and feet so that the body creates a diagonal line.
3. You have to hold for at least 30-45 seconds in this pose. If you happen to be unable to hold out that long, stay awake as long as you can and then repeat the process until you hold out for a total of 30 seconds.
4. Switch sides and then repeat the process.

4. Crisscross

1. Simply lie on your back with your knees above your hips and your calves parallel to the floor, plus your hands behind your head.
2. Now lift your head and shoulders, while tightening your abs and turning to the left while extending your right leg. Be careful that you never pull on your neck. This is removed or the workout must be done from the abs.
3. You have to hold down for 3 seconds and then just switch sides. Hold again for the next 3 seconds. This is a set, repeat the set at least 5 times.

5. Lunge Twist

This is best for beginners.

You have to stand with your feet hip-width apart, your knees slightly bent, and your elbows bent at 90 degrees at the hips.

Jump forward with your right leg and twist your chest and arms to the right.

Turn your back toward the center while pushing your right foot back to return to the starting position.

Repeat 16 times with alternate sides.

These are some of the exercises that will help you get rid of belly fat. We will propose some more advanced versions and various dietary precautions that you should take to stay fit, slim, sexy, and healthy. 

Stay tuned! Keeping fit!