Exercise is a must for all. In today’s scenario, everyone busy in there jobs and responsibility they didn’t get time to do exercise. But when you drive to attend functions and ceremonies with your big fat abdomen you feel depressed and decide to start dieting. But having on a strict diet you didn’t find much effective.
Exercise works as leverage reducing weight and wrist. A healthy diet with an appropriate exercise will shrink your belly faster. So here are Top Exercise To Reduce Belly Fat.
1. Cycling Exercise
Bicycling is best for fat loss. What can be elegant and soothing having a ride by cycle in the valley and at the same time reducing ample. An average person can burn 250to 500 calories in 30 minutes of the ride. However, speed and intensity may differ.
If you lived in the center of the city where even riding a bike is pathetic or you do not feel good to out for cycling then here the other way you can burn your fat.
Bicycle exercise required abdominal stabilization, body rotation and it trains many muscles. It makes you full in sweat.
- Lie down on your back on the mat put hands behind your head.
- Raise your shoulder edges off the ground.
- Lift up your legs and bend knees to 90 degrees.
- Then slowly move your legs in up down in the air as you pedaling a bicycle.
- Relax and keep breathing.
- Do at least 3 sets of 15-20 repetitions.
Crunches come second in our list. It is an easy and effective option. There are many variations of crunches like reverse crunches, bicycle crunches, and other variations. It focuses on lower and upper abs. Here is how to do.
- Lie down on a mat, flex your knees, and have a grip by placing it on floor.
- Place fingers at the back of the head. Hold the back of your head with the rest of the fingers. Move your head off the floor upside.
- Begin the process by curling head up and trying to reach your knees.
- Go back to the starting position.
- Make sure you inhale air while curling up and exhale while going down.
- Do it minimum 3 sets of 10 repetitions.
A plank a core exercise excellent for burning fat. Add plank to your workout it will have your core strong. It stabilizes and balances your body during other activities. It also reduces stress on joints and allows you to have better posture. It makes your strength and improves your metabolism.
- Lay down on a mat.
- Place your both elbows on the mat with equal gap matches to shoulder.
- Lift back your right leg and then your left leg straight.
- Keep your neck, back, and hips in a straight line. Focus on your breath.
- Uplift your body up with support from both elbows and feet.
- Hold the position for at least 30 seconds.
- Repeat the process 3 times.
4. Leg Raises
Leg raise is fat burning exercise that insulates the abs competently, more so the lower abs. It not only focuses on lower abs but also in upper abs, glutes and in the hamstring. It is one of the easiest exercises. It has many variations like lying leg raise, single leg left, weighted leg raise.
- Lie down on a mat. Place your hands by your side, and palms flat on the floor. Lift your feet up straight, look up at the ceiling, and immerse your core.
- Raise both your legs straight and slowly bring them back down but make sure it doesn’t touch the floor.
- Raise your legs again.
- Do it at least for 3 sets of 15 repetitions.
High-Intensity Interval Training(HIIT) mobilize your fat and best exercise as it urn maximum calories in a minimum amount of duration. It increases strength. So here how it works
It increases metabolic rate higher for hours after exercise. It also helps to improve oxygen consumption.
- Start by slow jogging at 6 mph.
- After a minute, increase your speed(10-12 mph) and start running. Do it for 20 seconds.
- Then slow down again and jog for a minute.
- Run for 20 seconds.
- Focus on your breath and do it for at least 8-10 minutes. Then after 3 min hydrate your body with water.
6. Flutter Kicks
It helps to work on your core and hips. It helps to strengthen your back muscles. It improves posture, balance, and stability. It increases the ease of work help to get to your goals. It may be a substitute for the mountain climber.
- Lie down on your back.
- Place both your hands underneath your hips.
- Keep your lower back on the ground as you lift the right leg up slowly, slightly past hip height, and lift down the second leg but make sure your legs don’t touch the floor.
- Hold for 5 seconds, change the position of the legs, making a flutter kick motion.
- Repeat the process for up to 30 seconds.
Walking empty stomach efficient help in losing fat. Walk at least 30 minutes in the morning and after every meal walk at least for 15 minutes. It helps indigestion. It reduces stubborn fat and stress. It reduces health risks.
You can use a treadmill or if not then the best one outdoor. Start to warm up with slow speed walk for 5 minutes then increase speed as an increase in time gradually.
Continues walking excrete sweat which shrinks down fat. Take a small 10 minutes to rest then restart again full process must take 60 minutes.
Burpees is a fun exercise which focuses on full-body workout including abs. When you do it for the first time you feel useless but after some time when it pains all over the body, you feel it one of important. It is a combination of types of exercise which work for different muscles of a different part of body.
- Stand straight with chest up.
- Bend your knees and place your hands on the floor. Drag your body to down straight.
- Jump and push both your legs back and get into a push-up position.
- Hop and get back to the starting position.
- Jump vertically and widen your hands above your head.
- Plop softly on the floor.
- Get into the frog position again and then go back to the plank position.
- During the exercise focus on breathing.
- Do it for 3 sets of 10 reps
So here are the best 8 Exercise To Reduce Belly Fat Fast. But make sure before doing these exercises always start with a warmup and stretching. If you find crumbs urgently, consultant to a physician.