Belly fat is the most stubborn and healthy fat that is difficult to lose, plus belly fat or visceral fat is a dangerous place to store fat in the body that surrounds the internal organs and make it difficult for them to function properly. It can increase the risk of diabetes, heart disease, stroke and certain cancers, which is why it is important to change your lifestyle and start working out or exercising. Here is the list of a few belly fat exercises that you can do to reduce and manage your belly fat.
Before you start these exercises to lose belly fat, warm up for 10 minutes. After your muscles are warmed up take a break of 10 second and start with the following exercises.
This exercise works your shoulder, core, chest, triceps, lats and quads. As this exercise involves explosive plyometric movement, which will get your heart pumping too.
How to do this exercise: Your feet should be shoulder distance apart while standing and send your hips back while you lower your body to all the ground in a low squat position. Then place the hands right outside the feet and hope your feet back and allow your chest to touch the ground.
Push the hands against the floor to lift the body up into a plank and then jump to the feet just outside the hands. Put the weight on your heels and jump into the air with the arms overhead.
Want to know the best exercise to reduce belly fat at home? This exercise is a great way to reduce belly fat while burning calories. It also strengthens the lower back and reduces the lower back pain.
How to do this exercise: Lie down on the back with the knees bent, hip-width apart. Then place your hands behind the head with the elbows open wide. Take a nice deep breath and engage the core muscles while you lift your torso including the shoulders while keeping the head back without pulling the neck. Perform 20 repetitions.
It is one of the best exercises for belly fat. This exercise targets the lower abs, upper abs, glutes, quads and hamstrings.
How to do this exercise: Lie down on the floor and place your thumbs under the hips flat on the ground. Lift the feet off the floor a little and look up at the ceiling and engage the core. Then raise both the legs to 90° and bring them back down slowly. Right before touching the ground raise the legs again slowly. Do three sets of 15 reps.
The scissor kick exercise works your glutes, core muscles, adductors, and quads. Engaging the core muscle is what helps in reducing that belly fat.
How to do this exercise: Lie down on the mat and place the palm under the hips. Take a deep breath, gently lift the head upper back and legs off the ground. Lower the left leg before it touches the ground, lift the left leg and lower the right leg. Perform this exercise 12 times to complete one set. Do 3 sets of 12 reps. Take a 10 to 20 second break before moving on to the next exercise. Make sure to do this exercise slowly and hold your breath while doing it.
Sit ups work the obliques, rectus abdominis, rectus femoris, chest and neck muscles. These are different from crunches. Crunches only work the abs muscles but sit ups work on the entire body and are quite effective.
How to do this exercise: Lie on the mat flex the knees and place the heels on the mat. Then engage the core and place the hand at the back of the head. Gently lift the head and shoulders of the ground and look at the ceiling. It is a starting position.
To lift the body of the ground use your core strength and come to a sitting position. Go back down to the starting position. Do 2 sets of 12 reps. While doing this exercise make sure not to bring the elbows close while sitting up.
Mountain climbers work on your core and the other body muscles too.
How to do this exercise: Get into the high-plank position with the wrists directly under the shoulders. Make sure to keep the core tight, draw the belly button in towards the spine. Then drive the right knee towards the chest and bring it back to the plank position. Drive the left knee to the chest and bring it back, continue it to alternate sides.
Doing these exercises and following a crash diet is not the correct way to lose the belly fat. If you want to achieve that well toned body, eat a well balanced diet with all the good fats and perform these above mentioned best exercises to lose belly fat fast. You will get visible results within four to five weeks.