belly fats

Best Exercises For Reducing Belly Fat At Home And Expert Tips

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Written by Charushila Biswas

Getting rid of the stubborn fat in your belly region is not easy. You must do certain exercises to reduce belly fat. The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers (1). Combat abdominal fat by exercising and changing your lifestyle. This article tells you what to do to reduce and manage belly fat effectively. Take a look!

In This Article

15 Best Exercises To Lose Belly Fat

*Warm up for 10 minutes before starting these exercises. After your muscles are warmed up, take a 10-second break and start with the following exercises:

1. Lying Leg Raises

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your thumbs under your hips, palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
  2. Raise both your legs to 90 degrees and slowly bring them back down.
  3. Right before touching the floor, raise your legs again. Do 3 sets of 15 reps.

What Not To Do – Do not place your feet completely on the floor or push your hips up with your hands to lift your legs.

2. Leg In And Out

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Sit on a mat. Place your hands behind you, with the palms flat on the mat. Lift your legs off the floor and lean back a little. This is the starting position.
  2. Tuck both your legs in. Simultaneously, bring your upper body close to your knees.
  3. Go back to the starting position. Do 2 sets of 20 reps.

What Not To Do – Do not place your hands too wide apart at the back.

3. Scissor Kicks

Target – Lower abs, upper abs, glutes, hamstrings, and quads.

How To Do
  1. Lie down on a mat. Place your palms under your hips.
  2. Lift your head, upper back, and legs off the floor. This is the starting position.
  3. Lower your left leg. Just before it touches the floor, lift your left leg and lower your right leg.
  4. Do this 12 times to complete one set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise

What Not To Do – Do not do this exercise quickly or hold your breath while doing it.

4. Crunches

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Weight loss: Simple morning habits to help you lose belly fat

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Simple morning habits to help you lose belly fat

This article helps explain good habits that can help you stay and look fit.

Well, when it comes to losing weight, there are a lot of things we must do and avoid. From restricting our eating habits to working out regularly, every little thing plays an important role in helping us reach our weight loss goals. Belly fat, which is one of the most stubborn areas in our body can be extremely tormenting. However, besides the strenuous activities and restrictive meal plans, you can also switch to certain morning habits that can help you cut down on the belly fat. That said, here are simple morning habits you can resort to in order to flatten that fit-ridden belly.

02/6 Begin your day with a glass of water

Water is an important part of our weight loss journey that has other wondering health benefits. By beginning your day by drinking a glass of water, you rehydrate your body of the water content lost during your sleep and help boost your body’s metabolism. This in turn also satiates your hunger and keeps you away from high calorie intake.

03/6 Engage your core with at-home exercises

Before rushing to have your breakfast, indulge in a short workout session that focuses on your core. Not only will it tone your muscles, but will also burn the fats stored in your belly. Additionally, you can also engage in short cardio workouts that will benefit your overall fitness.https://e8d4b692f8d8e6993c31cb055e5be02b.safeframe.googlesyndication.com/safeframe/1-0-38/html/container.html

04/6 Take a probiotic supplement

In order to shed some belly fat, it is important that you have a healthy gut. Studies have claimed that certain strains of the Lactobacillus family can help you lose weight and belly fat. Therefore, not only does probiotic supplements help in maintaining a good digestive system, but it also helps you get rid of those stubborn belly fat.

05/6 Drink a cup of green tea

If you’re really looking to burn those belly fat, then instead of drinking tea or coffee, switch to some green tea. Rich in catechins, green tea helps remove harmful toxins from the body and also reduces body fat.

06/6 Eat a healthy breakfast, never skip it

Eating a healthy breakfast is key to losing weight. Therefore, skipping it is never an option. For your breakfast, try and incorporate foods that are rich in fiber and proteins, which not only keeps you satiated for a longer period of time but also gives you the energy to keep away from other high fat foods respectively.

source: https://timesofindia.indiatimes.com