With increasing number of cases of overweight people, a question often comes up is ‘How to shed that extra weight and reduce the stubborn belly fat?’. Though, diet plays an extremely important role, however significance of exercise cannot be undervalued.
So, here are some amazing, easy-to-follow belly fat exercises, which would surely make you slim. Having said that, Please do visit the link mention below which has tremendous potential to turn your body into a fat burning machine.
Exercises to Lose Belly Fat
What is it and why would you do it?
Getting your heart rate up to certain levels and making your lungs work harder for 20 – 60 minutes, 3 to 5 times a week, will substantially improve the condition of your heart and lungs.
- Improved levels of fitness and stamina
- Feel good factor
- lowered blood pressure
- Fat loss
- lowered cholesterol
- maintain a healthy weight
- healthy heart and lungs
- and many, many more …
How to do it?
Choose an activity
- Exercise class
- Treadmill running or walking
- Cross trainer
- outdoor running or walking
- other activities that can increase your heart rate are roller blading, stairwalking, skateboarding and mountain biking.
2. High-Intensity Interval Training
The popularity of high intensity interval training is on the rise. High intensity interval training sessions are commonly called HIIT workouts. This type of training involves repeated bouts of high intensity effort followed by varied recovery times.
The intense work periods may range from 5 seconds to 8 minutes long, and are performed at 80% to 95% of a person’s estimated maximal heart rate, the maximum number of times your heart will beat in a minute without overexerting yourself(2)
The recovery periods may last equally as long as the work periods and are usually performed at 40% to 50% of a person’s estimated maximal heart rate. The workout continues with the alternating work and relief periods totaling 20 to 60 minutes
What are the benefits of HIIT?
HIIT training has been shown to improve:
- Aerobic and anaerobic fitness
- Blood pressure
- Cardiovascular health
- Insulin sensitivity (which helps the exercising muscles more readily use glucose for fuel to make energy)
- Cholesterol profiles
- Abdominal fat and body weight while maintaining muscle mass.
Lie on your back with your knees bent, and your hands behind your head. Lift your shoulders off the floor and curl your legs towards your ribcage; simultaneously. Slowly, return to starting position.
Plank targets so many muscle groups at once! It’s especially good for strengthening the lower back, which is a common problem area for many of us. Practicing this pose on a regular basis strengthens your abs, back, chest, shoulders and butt, improves your posture, and helps you kick ass at the gym *and* in all of your everyday activities!
How to do a plank hold:
- Start in pushup position, with your forearms on the ground instead of your hands.
- Your elbows should line up directly underneath your shoulders. Toes on the ground.
- Squeeze your glutes and tighten your abs and lower back muscles.
- Keep a neutral neck and spine, and avoid letting your shoulders sag.
- Create a straight, strong line from head to toes.
- Hold that position.
- Don’t let your hips sag down to the ground (swayback) – this will put strain on your lower back.
- Look down at the ground. This is a good prompt for maintaining a neutral neck position.
- If you can’t hold a full plank at first, start with your knees on the ground, or straighten your arms and hold the pose with your hands.
- Breathe deeply and evenly – this will help you stay in the position for a longer time.
If the gym isn’t your thing, then just dance! Zumba is a feel-good way to improve your fitness and an effective way of incorporating exercise into your daily routine. Zumba is all about loosening up and burning calories. No wonder, it has been found to help relieve stress, increase energy and improve strength.