The best exercise to lose belly fat
Excess abdominal fat may make you feel uncomfortable and can give rise to several diseases as well. Losing belly fat is undoubtedly one of the toughest tasks, but it is possible to have the right plan. Contrary to popular belief, exercising is not enough to lose belly fat. Still, your workout regime matters most for controlling your tummy fat.
Well, the mandatory reason to stay in shape is to prevent your body from getting any disease. Visceral fat, which is a kind of belly fat, can lead to type 2 diabetes and other health problems in an individual.
It may surprise you but spot reduction is not possible. Therefore, stop being trapped by health influencers on the social media platforms who promote spot reduction. The ultimate way to cut off the excessive inches from your belly will always remain fixed with appropriate exercises and diet. So, if you, too, are struggling to lose abdominal fat, then you are at the right place. Keep reading to know how you can flatten that bulging tummy.
The Best Exercise To Lose Belly Fat Effectively
Exercising is the most important aspect to get back in shape faster. Indulge in exercise at least five days a week to see effective results. Here are some of the bestworkouts to lose belly fat quickly.
Impact of Abdominal Crunch
You can reduce your belly fat rapidly with this type of exercise. First of all, lie on your back in a way that your knees are bent, and your hands must be behind your heads with your elbows open.
Lift your torso and your shoulders to engage your cores. Take a deep breath and hold it for a few seconds before coming back to the original position. Repeat this exercise at least 20 times to burn calories. The bonus part is, this exercise also reduces back pain. No denying that the abdominal crunch workout is probably one of the best exercises to burn belly fat.
- An intense muscle isolation therapy
- Contributes to the perfect flexibility of the body
- A boon for reducing extra inches of belly
- Supports fast ab-building
- Does not improve the overall core muscles game
- Merely focused on the abdominal part
- It could cause a spine sprain
- Carries risk of neck and head injuries
The Power of Plank
Take your yoga mat and lie down on it on your stomach. Now place your elbows on the ground in a perpendicular way to the wrists lying on the surface. Put all of your body weight on your elbows and the tips of fingers of your toes. Lift your entire body until it is parallel to the floor.
Ensure that your back remains straight throughout the position. If you are a newbie, start with 20 seconds and increase the time as you become comfortable. This exercise can work every muscle that is present in your body. That being said, this workout is not only the best exercise to lose stomach fat but also for overall body fat.
- A forever good posture keeper
- Creates balance and coordination of your body
- Revamps metabolism
- Adds on to your better mental health
- Chances of causing shoulder pain
- Spine injuries are possible
- Not recommended for the individuals with excessive body weight
- Shows slow results
Walking and Running
If you don’t have time for the gym or other physical activities, then walking or running will prove to be pretty effective for you. Both of these activities are good workouts to lose belly fat in a short amount of time. However, walking does not mean your usual walk from home to the grocery store.
Walk or run at least 45 minutes a day to see visible results. Without any doubt, it is the best exercise to lose belly fat. So, incorporate more physical activities into your daily routine. For instance, if you are talking on the phone, then walk while talking. These small changes can bring big differences to your body.
- The caretaker of a healthy heart
- Keeps you active whole day
- Shows fast results
- Helps in upright digestion
- This leads to joint pain
- Imbalances the flow of the body
- Makes you inflexible
- Maximum chances of ending up with injuries
Bicycle Abdominal Exercise
For this exercise, you need to lie down on your back. Keep your hands behind your head and open your elbows. Now take your left leg and bend it towards your chest while bringing your upper body towards it. Keep the right leg straight during this time.
Do the same with your right leg and continue doing this about 20 times. This is the best workout to burn belly fat easily. Plus, this abdominal bicycle exercise will engage your core, so your muscles work up. Try to perform this exercise daily when you workout.
- Ideal for cardiovascular fitness
- Improves the movements of your joint
- Empowers bone efficiency
- Blows off the extra fat from the belly
- Possibilities of ending with genital numbness
- It could lead to a toe sprain
- In the initial stage, it causes shoulder pain
Strength training is hands down the best exercise to lose belly fat and losing overall weight. Lifting weights is a great way to engage your core and lose belly fat. Moreover, if you think that strength training will make you bulky, this is not the case.
Doing this workout will not only bring back your body into shape but will also ensure that calories are burning down. Whether you use a resistance band for workouts or a kettlebell, it will all work just fine. High-intensity interval training, popularly known as HIIT workouts, can help you burn lots of calories in a short period. Also, such workouts target belly fat specifically. Clearly, it is the best exercise to lose belly fat.
- Strengthens core muscles
- Makes you completely fitter
- Protector of bone health
- Improves body mechanism
- Bring the chances of injury
- Form perfection is a must
- Heavyweights might cause fractures
- At times, it creates uncontrollable movements
Ultimate Tips to Lose Belly Fat
Exercise is not the only thing that counts when it comes to shedding belly fat. What you eat and how much you eat matters a lot. Along with doing these easy exercises to lose belly fat, it is vital to follow a quantified diet. Also, leading a good lifestyle is the key to losing abdominal fat quickly.
- Cut down sugar
The very first step that you should do is cut down your sugar intake. Studies reveal that consumption of sugar is directly related to an increase in belly fat. Not only does sugar affect abdominal fat, but it can also lead to several diseases.
Type 2 diabetes, obesity, liver diseases, and heart diseases are some illnesses because of excessive sugar consumption. Avoid eating food items like candies, shakes, and anything that contains added sugar. Healthy sugar like honey and jaggery is not good for your health if you consume them in excessive amounts.
- High protein diet
When it comes to weight management, it is necessary to take a high protein diet. Always remember that you never starve yourself to reduce your belly fat. Consuming food items that are rich in protein will keep you full for a longer time. Also, they will provide essential nutrients to the body as well.
Moreover, you require strength for working out, and that you will acquire from consuming a balanced diet. Beans, meat, eggs, and dairy are some excellent food items that you must incorporate into your diet. The fact is you can easily shed some pounds simply by eating a high protein diet.
- Avoid processed food items
Consuming junk food is a big no if you wish to lose abdominal fat. No matter how busy you are, do not opt for a quick bite of junk food. It will not only deteriorate your health in the long term, but it will also add up to your weight. Packed food items contain elements that are not good for your overall health.
Instead of eating junk food, go for healthy snacks like protein bars, fruits and juices. So, cut down on junk food to see a noticeable difference in your body. By doing so, you will not only look fitter but will also feel good.
- Fiber-rich food items
Studies show that people who consume a fiber-rich diet have less belly fat than those who don’t. This is why skipping meals, especially your breakfast, is not such a good idea.
Moreover, you can eat soluble fiber that absorbs water and helps in slowing the food that is about to reach the digestive system. Since this can decrease the calories that are absorbed by the body, it results in weight loss. Apart from that, it keeps your stomach full for a long time, so you will not crave anything else.
- Fewer carbs
Carbs can contribute greatly to increasing your belly fat. If your diet includes less than 50 grams of carbs, then there are chances that you will lose abdominal fat quickly. Plus, it can prevent chronic health problems like heart diseases and type 2 diabetes.
You do not have to completely eliminate carbs from the diet. If you simply stop consuming refined carbs, then this will work too. Whole grains, vegetables, and legumes are some healthy sources of carbs, so try to eat them significantly. Healthy carbs can improve your metabolic process, which in turn will help in losing abdominal fat.
Apart from eating healthy, you must pay attention to your lifestyle as well. Taking sufficient sleep is significant for your overall health. Some studies reveal that people who do not sleep enough can gain weight quickly.
Try to sleep at least 7 hours at night, so your body functions properly. Plus, the quality of sleep matters, too, and not just the number of hours you are sleeping for. Stress is another factor that drastically affects your weight management cycle. Indulge in meditation or aerobic exercises to reduce your stress levels.
If you are looking for easy exercises to lose belly fat, then burpees are perfect for you. This is a kind of full body workout that works on your core, shoulders, quads, lats as well as triceps. Alongside, they include photometric movement that is good for your heart.
Firstly, stand in a relaxed position with your feet apart. Remember that your feet should be shoulder-distance apart and not more than that. Start lowering your body just like you do in a squat. Next, take your hands and place them just outside your feet. Hop your feet back in a way that your chest touches the floor.
Take your hands and push them against the floor just like you do in the plank position. After this, jump and place your feet outside your hands, so the entire body weight is on your heels now. With your full strength, jump in the air, and your arms must be over your head. Repeat this exercise 10 times. This is also the best exercise for belly fat.
So, here we mentioned everything that you can follow for reducing your belly fat along with the most productive tips. Make sure you perform these top exercises to lose belly fat on a daily go. For achieving incredible results you can set a diet chart too. Now, what else are you waiting for? Go ahead, push a powerful start and stay healthy forever.
Frequently Asked Questions About Best Exercise to Lose Belly Fat
Crunches burn the most belly fat.
You can lose your tummy by doing regular exercise and following a quantified diet. Make sure you stay active the whole day and avoid sitting constantly for long hours.
You can do these exercises at home to lose belly fat: kneeling ab wheel, crunches, plank and sit-ups.
Yes, 30 minutes of workout is enough to lose belly fat but if you have excessive belly fat try extending it to 45 minutes.
You can reduce some inches from your tummy in 7 days in the following ways:
Follow a quantified diet
Do regular exercise
Complete the step count of at least 4,000 steps in a day
Cut down refined carbs and sugar