Are you a fan of exercises to lose belly fat? Excess belly fat is uncomfortable for both men and women. Belly fat tends to increase as people age. Many people make jokes about belly fat, too, and if the belly fat increases, the risk also increases. Since belly fat is more challenging to lose than other parts of the body, regular exercise is essential to reduce belly fat. However, many people do not know which exercise can reduce belly fat.
How do you understand?
Measure with a tape measure the exact center of the area from the bottom of the rib cage to the hipbone or waist bone. Hold the tape straight and exhale loudly. If the measurement is above 80 cm for women and 80 cm for men, you should understand that you have belly fat.
What to do?
To lose belly fat, you need to change your diet and exercise. Let’s learn which foods to avoid. Avoid sweets and sugary foods like soft drinks, cakes, pastries, chocolates, etc. Eat more green vegetables and fresh fruits. Also, adding detox drinks to your daily diet will help you lose belly fat faster. Increase the amount of physical activity and walk regularly. Check out some of the exercises discussed to reduce belly fat.
Table of Contents:
- Sit-Up Exercise
- Leg Raises Exercise
- Crunches Exercise
- Bicycle crunches
- Plank Exercise
- Knee to Chest exercise
- Toe touch exercise
- Side leg lifts
- Standing leg raise
- Mountain climber exercise
- Jogging or Running
- Swimming
1. Sit-Up Exercise:
How Many Sit-Ups A Day To Lose Belly Fat:
Lie down on a flat surface or the floor. Now fold both legs. Hands will be straight along the knees, facing forward. Now exhale and sit straight forward. Legs will be folded. Now, lie down again in the previous position. There is no need to sit for long. Get up and lie down, and sit up again. This will happen once. You will do this a total of 12 to 15 times. After 12 to 15 times, lie down and rest for one minute. After a minute, repeat the same routine. Could you do it again 12 to 15 times? Thus, there will be one set of 12 to 15 repetitions. You have to do two sets like this initially. Later, you can increase the set to three sets.
Sit-Ups Work What Muscles?
Sit-ups work the rectus abdominis, obliques, and rectus femoris. These muscles hold the spine upright and prevent collapsing or twisting. They also help with neck and hip movement.
Benefits of sit-ups:
Sit-up exercises have several benefits, including
- The primary benefit of sit-ups is that they strengthen the abdominal muscles, including the rectus abdominis, obliques, and transverse abdominis. It can improve posture, increase core stability, and reduce the risk of back pain.
- Sit-ups can also improve overall fitness by increasing endurance and muscle tone.
- You will not need any setup equipment. You can do this exercise anywhere.
- As sit-ups can burn calories, they, along with healthy eating and exercise, can help you lose belly fat.
- Sit-ups can improve digestion by strengthening the abdominal muscles, which can help promote healthy bowel movements.
2. Leg Raises Exercise:
Does Leg Raises Burn Belly Fat:
Lie straight on the floor and lift your legs. Both hands will be straight by the side. Now, take a breath and lower the legs together. But the feet will not touch the floor. Your feet will have some distance from the floor. In that state, while exhaling, lift the legs to 90 degrees again. Go down again. Stick to the floor from head to waist. Do two sets of 12 repetitions. Slimming your waistline requires exercises to lose belly fat.
3. Crunches Exercise :
How Many Crunches A Day To Lose Belly Fat:
Lie down on a mat or mat. Now bend the knees and try to bring them to the chest. At the same time, lift the body with the hands behind the head and bring it closer to the knees. Inhale as you get the knees together, and exhale as you return to the previous position. Lower down to inhale, but don’t let your head touch the entire floor. Your head will have some clearance from the floor.
Come back up like this and crunch down. It can be done slowly. It should be done in a medium rhythm. You will do this a total of 12 times. After 12 repetitions, rest for one minute, and repeat the same routine after one minute. Could you do it again 12 times? In this way, there will be a set of 12 bars. In this way, two sets should be made. Notice the contraction and expansion of your abdominal muscles.
Crunches What Muscles Does Work?
Regular crunches target the rectus abdominis and other muscles such as the obliques, lower back, pelvis, hips, and spine.
Benefits of Crunches:
- It strengthens the core abdominal muscles, such as the transverse abdominis (TVA) and rectus abdominis, to improve posture, coordination, balance, and sports performance.
- A weak core often causes back pain and muscle injuries, which can lead to poor posture. Crunch exercise improves posture by strengthening the core. It also helps reduce back pain and provides relaxation.
- Being a very intense exercise, it rapidly increases the heart’s function, which is beneficial for various vital functions of the body.
- Crunches are one of the most popular weight-loss exercises. They are a high-intensity exercise that requires a lot of energy. Although they are not the same as cardio exercise or other exercises, the significant amount of energy used means calories are burned.
- A weak core can lead to lower back pain and muscle injuries. Crunches prevent injury by strengthening the core, can help reduce back pain, and speed recovery from existing back injuries.
4. Bicycle Crunches Exercise:
How many bicycle crunches a day to lose belly fat:
Stand up straight. Then, lift one leg to the chest by bending the knee. Place both hands behind the head. Be careful not to break the knee of the leg you are standing on. Stand in this pose for a while. Do the same for the other leg. Please do it 7-8 times among the many exercises to lose belly fat. This is an effective method.
Which muscles work?
There are mainly three muscles worked with bicycle crunches:
- Cycle crunches primarily target the rectus abdominis, also known as the six-pack muscles. These muscles stabilize the pelvis while controlling spinal flexion and extension.
- The twisting movement during bicycle crunches activates your internal and external oblique muscles.
- Work your hip flexor muscles during the bicycle crunch exercise by lifting your legs and pedaling.
Benefits of bicycle crunches:
- It helps to avoid possible obesity-related health risks like heart disease, diabetes, kidney problems, etc.
- Bicycle crunches effectively strengthen core muscles, including the abdominal muscles, six-pack, hip flexors, and wrist muscles.
- Other major muscle groups include the glutes and hamstrings. Bicycle crunches also help prevent muscle soreness, stiffness, and strain and improve endurance.
- Bicycle crunches are the best exercise for improving flexibility and range of motion. As you perform the exercise, you move your legs and torso in a circular motion, which helps increase your flexibility.
- Bicycle crunches help correct posture by strengthening your core muscles. They can also reduce stress on your back, shoulders, and neck.
5. Plank Exercise:
How many planks a day to lose belly fat:
Lying on the back, fold both hands in front and rest on the elbows and toes, slightly elevated, keeping the body in a parallel position. First, do this exercise for 10 to 15 seconds. Later, you can slowly increase the time to 40 to 45 seconds. Do this two to three times. Take a short rest after each exercise. It will reduce your stomach, back, and arm fat.
By doing these exercises regularly, you will surely get excellent results. But remember not to do abdominal exercises every day. Do it one day at a time in the initial condition. You will get good results. After the first one to two days, you will feel pain in the abdominal muscles. This will ensure your exercises work, meaning the fat cells start breaking down. You will get good results if you continue like this for two to three months. After two to three months, another exercise should be selected. Because if you do the same exercise for a long time, you don’t want to work anymore.
Benefits of Planck:
- More exercises are more practical for building your core than the plank workout. However, planks only benefit a lot from your core strength.
- By positioning yourself for plank exercises, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained.
- Successful plank exercises move your midsection and develop your gluteal muscles. Many exercises neglect these muscles, so this is another great benefit of plank exercises.
- In the same way you develop your biceps and arm muscles, holding planks also helps develop the muscles in your thighs.
- What’s even better is that plank exercises take little time at all. You should spend ten minutes maximum in a plank position each day.
Mistakes many people make while planking:
- We are holding a pose for longer than the number of seconds it should be. This has no benefit.
- If you do not exhale at the right time while planking, the exercise’s benefits will not be equal.
- The neck should not be lowered while doing the plank. It also disturbs the balance.
- Do not bend your knees while doing the plank. Even so, the balance can be lost.
- There is a misconception that planking with body aches will reduce the pain. But it doesn’t help. Plank should be done only when the pain subsides.
6. Knee To Chest Exercise:
How many knee to chest a day to lose belly fat:
As you exhale, bring your legs to your chest and keep them with your stomach. Hold this for at least one second. Then, slowly straighten the legs. Try to keep your feet slightly above the ground. Do 2-3 sets like this, among the many exercises to lose belly fat. I like this one most.
Benefits of knee to chest:
- It helps to relieve back pain.
- It stretches the glutes, piriformis, and low back muscles.
- It relaxes tight muscles.
- It decreases spasms in the tight muscle piriformis.
7. Toe Touch Exercise:
How many toe touches a day to lose belly fat:
First, try touching the tip of the left big toe and waiting for a while. Then, use the left hand and right foot in the same way and wait. This will work on your stomach and help you lose fat. Keep doing this for ten more times. This exercise should be done at the same time every day.
Benefits of toe touch:
- Toe touch exercise helps to stretch the spine.
- It helps to tone your abs.
- It also helps to strengthen your core.
- This exercise also helps to improve your body balance, spinal flexibility, and posture.
8. Side Leg Lifts:
How many side leg lifts a day to lose belly fat:
Bend the left leg slightly. Now, hold the raised big toe with the right hand. Keep the left arm extended by the side. After staying like this for a while, rest. If you do it 8-9 times daily, belly fat will fall off easily.
Benefits of side leg lifts:
- This exercise will strengthen your hips and glute knee muscles and increase their range of motion, helping prevent hip, knee, and back pain.
- It will improve your day-to-day functional abilities, such as walking, running, climbing, or squatting to pick up things.
- It will improve your balancing and stabilizing abilities, decreasing your risks of falling & fracturing bones.
9. Standing leg raise:
How many standing leg raises a day to lose belly fat:
Stand straight and lift one leg forward. Stay like this for a few seconds. Then, slowly lower the leg. Now take some rest. Now lift the other leg. Keep the same for a while. Doing this 10-15 times will reduce belly fat in a few months.
Benefits of side leg lifts:
- Your hips should have a more excellent range of motion.
- Improve your body’s stabilization.
- Improve muscle strength & endurance in the outer sides of your thighs & hip abductors.
- Strengthening these muscles will help prevent injury and pain in your hips, knees, and lower back.
10. Mountain Climber Exercise:
How many mountain climbers a day to lose belly fat:
Get out of the comfort of your bed and start doing mountain climbing exercises to tone your shoulders, chest muscles, and triceps at home. One of the many exercises to lose belly fat
and this is an effective method.
How to do mountain climber:
- Get into a push-up position with your hands on the floor under your shoulders.
- Squeeze every muscle from head to heels, and keep the body straight.
- Then, pull the left knee towards your chest with a light jump and keep the right leg straight.
- Then, pull the right knee towards the chest and keep the left leg straight.
- Repeat on each side for 1-2 minutes.
Benefits of Mountain Climber:
- Overall muscle tone: Mountain climbers require using multiple muscle groups simultaneously. Toning your muscles and improving your body composition are two benefits of this exercise.
- Improve cardiovascular health: Mountain climbing exercise increases your heart rate and accelerates your breathing, improving your cardiovascular health.
- Endurance: Mountain climbing also boosts endurance by increasing heart rate and challenging muscles. It teaches you to become comfortable with pain, which is the exact definition of endurance and a high tolerance for discomfort.
- Better overall health: All these benefits contribute to improving overall health. Mountain climbers blend resistance and cardio, and studies show that these workouts can lessen cholesterol levels, blood pressure, and body fat percentage. These changes contribute to improved mood, endocrine health, and quality sleep.
- Decreased belly fat: Mountain climbers can reduce belly fat because they tone your midsection and burn many calories.
Which muscles do crunches work?
- Shoulders: They work your shoulders because they’re engaged throughout the entire movement, keeping your torso stable as you run on the map.
- Chest: Mountain climbers also Target your chest muscles as supporting muscle groups because you’ll be in a high plank position, and your shoulders aren’t the only ones ensuring their correct posture.
- Triceps: Your triceps are engaged because they keep your arms extended and slightly bent during the exercise.
- Core: In high plank, you constantly contract your core to maintain your body’s stability
- Thighs: Your thighs are targeted because they extend and bend your knees. You will feel the burn, especially in the front of your thighs, like your quadriceps.
- Glutes: Your glutes are engaged because they stabilize your pelvis. besides, your glutes will contract and release with each movement exercising your entire butt area.
- Calves: Your calves help to push your feet off the ground. It’s the same mechanics as running or doing high knees.
Warning:
Staying active is always the best way to avoid the dangers of sedentarism, such as heart problems, high cholesterol, back pain, and more.
11. Jogging or Running:
Jogging and running are some of the easiest and best exercises to lose weight. Although they seem similar, the main difference is that
- Jogging speed is usually between 6.4-9.7 km/h
- Running speed is faster than 9.7 km/h
Harvard Health estimates that a 70-kg person burns about 298 calories jogging at 8 km per hour for 30 minutes, or 372 calories per 30 minutes at 9.7 km per hour.
Running and jogging have been shown to burn harmful visceral fat, also known as belly fat. This type of fat surrounds your internal organs and is linked to heart disease and diabetes.
Running and jogging are both great exercises that can be done anywhere. Start by jogging for 20-30 minutes three to four times weekly.
If you have joint problems, try running outside on soft grass. Many treadmills have built-in cushioning, which can make them easier on the joints.
Warning:
Jogging is a good exercise, but if your weight is above 74 to 75 kg, you must be careful about running. Because running with extra weight can cause foot problems, you should reduce your weight or take up running with your doctor’s advice.
12. Swimming As An Exercise:
I like swimming because it is both enjoyable and effective. It is also part of my regimen of exercises to lose belly fat. Studies have also found that a 70 kg person burns 233 calories by swimming for half an hour.
The rate of calorie burning depends on the type of swimming. A person weighing 70 kg every
- 298 calories per backstroke,
- 372 calories per breaststroke,
- Butterflies are 409 calories
- And treading water burns 372 calories.
A 12-week study was conducted on 24 adult women. Swimming for 60 minutes 3 times a week has been shown to significantly reduce body fat, increase flexibility, and play an essential role in reducing the risk of high cholesterol and heart disease.
Swimming is also easy on the joints, making it a great option for people suffering from injuries or joint pain. I like swimming very much, and it is good enough as an exercise. Anyone can do it, no matter what their age is.
The following exercises will help you lose belly fat. Adding the exercises mentioned above to our daily lives can quickly reduce belly fat.
Finally, remember that exercise must be followed by diet. It is impossible to get results by exercising and eating unhealthy food. Avoid sugar and sugary foods and drinks. Cut down on excess oily foods altogether. Also, practice drinking plenty of water. Integrating targeted exercises to lose belly fat into your fitness regimen can significantly improve overall health.