Belly fat can cause anxiety for everyone who notices a bulge that doesn’t seem to melt down there despite all medications and prescribed directives to lose fat around the abdomen. Forget all that they tell you. No one can ever lose fat at a particular spot or area of the body alone. To efficiently reduce abdominal fat, you should work on weight loss over all the areas of your body.
The relevance of losing fat around the abdominal and waist region, which accounts for belly fat, cannot be overemphasized. People should be more concerned about losing fat around that region than fat loss around other regions of the body. This is because having a build-up of weight around the abdominal region increases the risk of dying from diabetes, stroke, cancer, and other related ailments. It has also been proven that fat around that region increases one’s mortality. So really, this should be a battle you should engage in to get that fat away.
Contrary to popular opinion, fat loss around the belly cannot just be achieved by every workout acclaimed to be trusted. Yes, they might tone those abs and strengthen your oblique muscles, but sadly, they won’t kick that belly fat away. So to get rid of those fat, well, you need to put in some cardio exercises to strengthen your heart rate and a bit of dieting. Not to worry about the exercises you should include. I highlighted some important ones below.
Walk, Jog, Run!
Hey, I know how surprised you might be to find this popping up as the first exercise to weight loss in the belly region and the whole body but trust me, it is an easy, common, and proven remedy.
Walking and running a distance has proven to be a very effective step to weight loss. If you are consistent and intense about following this up, you will surely notice changes after about seven days.
If you walk or run for more than 15 minutes, your body must have used up its glycogen reserve to produce the needed energy, so the next energy source becomes the adipose reserves in various areas of your body, including that around the stomach and waist.
Scheduling to walk for more than 30 minutes consistently would work magic, and more effects would be noticed if you take this further by running or jogging a good distance daily. If you keep to this trick along with other helpful exercises I’ll mention, you’ll see changes in less than three weeks, I assure you.
Regardless of the type of crunches employed, the crunch exercise and its variations work wonders for abdominal fat loss.
Guess what? It is relatively easy to carry out, as well.
To carry out a type of crunches called the reverse crunches, all you need to do is lay down flat on a mat with your arms beside you. Then, raise your feet and thighs till they’re upright. You’ll need to bend your knees at an angle pointing towards your face as far as you can comfortably go without lifting your back off the ground. However, your buttocks and hips need to be elevated slightly to support the position you’re in.
Ta-da! Easy to do.
You need to repeat this exercise consistently to see marvelous results.
Doing the plank exercise is effective for general fat loss, as much as it tones your oblique muscles. To carry out the plank exercise, you’ll need to lay on your elbows and hands with your body parallel to the ground but not touching the ground. Straighten your feet and lift your entire body to be slightly elevated, without changing your resting position. Hold on for a minute, and go another round.
Working the plank exercise for 5 minutes is fine. But if you can work for more minutes, the better. Yes, the more, the merrier applies here to get rid of the not so cute fat.
If there is an exercise that reflects on every single muscle of your body, it is the burpee exercise. It is a fierce exercise that hastens metabolism and sends heat to every area of your body, triggering weight loss. Burpee is an exercise that involves jumping and squatting. It is called the four-step exercise. It is one of the best ways to lose belly fat faster.
The steps to follow to complete burpee include:
- Stand straight with your feet a shoulder-width apart.
- Bend your knees to squat, place your hands on the floor, and jump, kicking your legs backward to be in a plank position.
- Reverse the motion, this time, beginning from the plank position.
You can feel the heat travel up your body already. For quick results, repeat consistently.
This exercise enhances your oblique abdominal muscles the most as you rotate your body from side to side as you sit up with your feet up.
To do the Russian Twist, you should sit up straight, leaning on a tall spine to support your slightly bent body as you rotate. Hold a ball some centimeters away from your chest, then turn your body to the left, squeezing your abdominal muscles and ribs as you do so. Repeat the same motion to the other side with your feet still elevated.
Russian twists visibly affect your abs as you carry out the exercise. It helps a great deal in weight loss.
High-Intensity Interval Training (HIIT)
If you have ever engaged in cardio workouts for weight loss, chances are you have heard the HIIT exercise been mentioned a good number of times. As the name implies, HIIT consists of short and intense anaerobic bouts of exercises done at alternated periods. It combines many exercises like push-ups, pull-downs, heel touches, jackknife, squats, etc., to enhance metabolism quickly, losing fat in the process.
These workouts are intense with resting periods, which are longer and alternated with the training. The exercise can take about 15 minutes for a session or more for the pronounced difference in a shorter period.
If done religiously, this training could be your ticket out of the belly fat team. So yes, HIIT should be followed intensely to lose fat in every area of your body as well.
Remember, exercising hard may not be effective if you do not change other habits that may contribute largely to your weight gain. To balance your efforts, you should get rid of these habits to see the effects.
Till I come your way next time, remain fit!