Want to get back into shape and achieve a perfect, toned body? These exercises to reduce belly fat help you achieve the perfect body and toned tummy effectively. However, belly fat, also known as visceral fat, not only affects your appearance but can also be the leading cause of several health-related issues. Also, belly fat is hard to lose.
For many people, this is the area where they carry their excess fat and is exactly where they want to lose it when they set weight-loss goals. But of course, it’s also really tough to lose. However, by incorporating a proper diet and exercise regime, you can achieve your goals of fitness and overall well-being. Moreover, here we’ve recommended a few simple yet effective exercises to reduce belly fat.
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What is Belly Fat and Its Types?
Belly fat, also known as abdominal or visceral fat, surrounds the belly area of any individual. It significantly increases the chance of developing heart-related issues, type 2 diabetes, and other health-related issues. Moreover, here are the two types of belly fat we’ve listed for you.
- Subcutaneous fat: It is the type of fat which is stored beneath the deepest layer of your skin.
- Visceral fat: This kind of fat is stored around the abdominal area surrounding vital organs such as the liver, pancreas, and intestines. Additionally, visceral fat is associated with a higher risk of insulin resistance, inflammation, and metabolic syndrome, all of which increase the risk of chronic diseases.
What Causes the Increase In Belly Fat?
Several reasons can increase belly fat. Being overweight, having poor sleep, and diet are a few of the leading causes. A few of them are listed below.
- Poor diet
- Stress
- Increased Consumption of alcohol
- Lack of exercise
- Poor sleep
- Genetics
- Smoking
- Lifestyle changes
What are the Belly Fat Exercises?
Belly fat exercises may involve several workouts that help reduce belly fat. These include cardiovascular and strength training exercises. However, these belly fat exercises are mainly targeted at reducing the belly fat area. With the combination of a healthier diet and proper workout regimes, you can effectively reduce the overall body fat, including the fat around the abdomen area.
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Try These Simple Yet Powerful Exercises To Reduce Belly Fat
Here are some simple yet powerful exercises to reduce belly fat, promote weight loss and gain healthy weight with these amazing exercises.
Bicycle Crunches
Bicycle crunches are one of the easiest exercises that can help you reduce belly fat quickly. This exercise is mostly targeted at abdominal muscles, particularly the rectus abdominis and the obliques. In addition, it helps strengthen the lower muscles, including the rectus abdominis and obliques and helps you lose belly fat more quickly.
How to do:
- Lie down on the floor with your back.
- Keep your hands behind your head.
- Raise your legs off the ground.
- Place your right elbow near the left knee while extending the right leg out.
- Repeat the same for the other side.
- Try for the alternating sides in a pedalling motion.
- Repeat in 3 sets of 1 reps per side.
Lunges
Next on the list of simple yet powerful exercises to reduce belly fat is Lunges. This type of exercise increases the flexibility of your hips and effectively reduces abdominal fat. Lunges may also target your glutes, quads, and hamstring. Moreover, this exercise only requires your balance, which activates your core.
How to do:
- Begin with a standing position with your feet hip-width apart.
- Now, take your right leg forward and lower into a lunge.
- Rotate your left foot inward slightly as you lower your left knee.
- Push through the full foot of the right leg to return to the starting position.
- Repeat the same with the left leg.
- Do three sets of 10 reps for each leg.
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Jumping Jacks
Jumping jacks is one of the most popular exercises for reducing belly fat, and you must try it at home as a beginner to pump up your heart and blood flow. It also helps reduce belly fat quickly, tones up your calves and deltoids, and supports muscle and bone strengthening.
How to do:
- Begin with standing straight on your feet, and keep them close.
- Now, jump up, keeping your legs and arms apart.
- Repeat the exercise for half a minute, and come back to normal.
Dumbbell Cleans
In search of a simple yet effective exercise to reduce your belly fat at home? Try the dumbbell cleans. This is an ideal exercise for reducing belly fat. It quickly strengthens the legs, back, and shoulders. All you need to do is keep your back straight, chest up, and core engaged.
How to do:
- Begin by standing your feet shoulder apart.
- Grab a dumbbell in each hand.
- Get to a half squat pose and then stand up.
- Rotate your wrists, and catch the dumbbells at shoulder height.
- Lower the dumbbells back to the starting position.
- Do 3 sets of 10 reps.
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Jump Squats
Jump squats are effective exercises that benefit the quadriceps, hamstrings, glutes, and calves. This exercise involves integrating multiple joints and muscles. Squats also help you perform day-to-day smoothly. Additionally, they promote cardiovascular health and engage the core for stability.
How to do:
- Begin with the squat position with your feet shoulder-width apart.
- Make sure you engage your core.
- Push through the full foot to jump upward.
- Land back softly, absorbing the impact by going into the squat position.
- Quickly jump again.
- Do 3 sets of 12 reps.
Closing Thoughts
Whether you want to reduce belly fat or overall body weight, these exercises may be beneficial for your fat-loss journey. Also, with the combination of dietary changes, regular exercise, adequate sleep, and stress management, you can reduce belly fat quickly. Additionally, adopting a healthier lifestyle can reduce the chances of developing health-related issues. Plus, a healthier lifestyle can help in decreasing subcutaneous and visceral fat and improve overall health.
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Disclaimer: The content of this article is compiled information from generic and public sources. It is in no way a substitute, suggestion, or advice for a qualified medical opinion. Always consult a specialist or your own doctor for more information. BeatoApp does not claim responsibility for this information.
Dr. Navneet Agarwal has 25+ experience in Diabetology & Obesity with a passion for eradicating diabetes from society. In addition, he is the Chief Clinical Officer at BeatO and provides personalised care. Monitor your glucose levels with ease using an advanced glucometer. So hurry up! Book your virtual consultation today!
