Are you looking for ways to shed the layer of belly fat that sits just under your skin? Then you need to exercise regularly. Though losing abdominal fat is tough but isn't impossible. A proper training schedule can shed stubborn pounds and get you in shape once and for all. This blog will discuss some exercises that help burn belly fat. With old age, there is an increase in belly fat along the waistline. This is because muscle mass decreases with age as fat increases. Belly fat can make a person feel self-conscious or can cause difficulty fitting into their favorite attire.
Excessive fat belly also has some associated health risks therefore stress should be laid to try to control belly fat. There are 3 types of belly fat:
- Intramuscular, and
Visceral fat is the type of fat that is between the organs and is known as belly fat. Even if a person has normal weight and Body mass index (BMI), excessive visceral belly fat can lead to a variety of health problems, like:
- Heart diseases.
- Breathing problems.
- Type 2 diabetes.
- High blood pressure.
- High cholesterol.
Here are some fat-burning Exercises for belly fat that you can try to help you slim down your waistline.
Medicine Ball Crunch
- Place the ball on the chest, and hold it with both hands.
- Lie down, and bend your knees.
- Lift the torso off the floor so that it's perpendicular to the floor.
- Roll backward almost 45 degrees, return to sitting upright, and exhale through the pursed lips.
- Repeat 20 times.
Hanging Leg Raise
- Suspend the body in the hanging position on a pull-up bar, with the hands at about shoulder width.
- Keep the knees straight and relaxed, and pull the legs up towards the chest as far as possible without locking or hyperextending them.
- Pause for a moment, and lower slowly to the starting position by bending at the knees till they touch the floor.
- Repeat the movement 30 times.
- Sit on the floor, bend the legs keep the feet flat on the floor.
- Place the hands behind, and interlace fingers so that the palms are facing outwards. Lift the elbows off the floor by squeezing the shoulder blades together. That should raise the torso slightly off the ground, keep the abdominals tight, and don't arch the lower back.
- Extended the arms at 90 degrees from the shoulders while holding onto something sturdy like a rack of weights. Make sure to raise the legs off the ground while doing so.
- Twist the torso to the left side as far as possible without moving the hips or buttocks up from the ground. Keep them parallel to the surface beneath them while keeping the arms straight and pointing towards the ceiling throughout the movement.
- Pause for 2 secs once the rotation is done before returning to the starting position where the knees were crossed over each other earlier in the exercise (keeping hands interlaced behind the back with arms lifted above the head).
- Repeat 8- 12 times.
Burpees with pushups
- Stand with the arms by the sides and feet shoulder-width apart.
- Squat down, and place the hands on the floor about one foot in front of the body.
- Kick both feet back so that the person is in a push-up position, with knees on the floor and hands under the shoulders.
- Lower into a push-up till the chest is almost touching the ground.
- Straighten both legs quickly so that they're extended behind while simultaneously swinging the arms forward between the legs to perform one push up
- Reverse the direction by pulling up so that both feet land under the hips again after ending the push-up with the chest above the hands.
- Stand up straight again and repeat.
- Do the exercises continuously for 20 seconds.
- The person lies on the back with the knees bent, hip-width apart.
- Place the hands behind the head with the elbows open wide.
- Take a deep breath and engage the core muscles (upper and lower abdominal muscles) as the person lifts the torso including the shoulders while keeping the head back without pulling on the neck.
- Do 20 repetitions.
Bicycle Abdominal Exercise
- While still on the back, continue to keep the hands behind the head.
- Bring the knees into the chest then straighten one leg while turning the upper body toward the opposite bent knee.
- Alternate with the right and left legs until the person performs 20 repetitions – 10 on each side.
- Turn over on the front and place the elbows underneath the shoulders.
- Flex the feet and lift the entire body so it is parallel to the floor.
- Hold for 60 seconds.
- Work up to 1, 2, and 5 minutes.
Walk or Run
- Walking or running are effective exercises, these not only reduce belly fat, but also lower the risk of chronic diseases such as cancer, Type 2 Diabetes, or high cholesterol. A person can burn 100 calories per mile, depending on the weight, just by running. Start slow and work the way up to 30 to 40 minutes every day.
- The person lies in the back with the palms facing down tucked just underneath the hips so that the hands are peaking out.
- Engage the core muscles and lift the hips and legs keeping them straight.
- Perform 10 – 12 repetitions.
- If any of the exercises listed above do not appeal to you or want another option, you can perform push-ups.
- Begin by bending over and walking the hands forward to a downward-facing dog position with the hands shoulder-width apart and hips pointing to the ceiling.
- Slowly lower down to the plank position and hold for 3 seconds before dropping the hips to the floor and lifting the chest to the sky.
- Go back to the plank position and lift the hips to the downward-facing dog position.
- Repeat 10 times.
An individual should do at least 30 minutes of moderate exercise per day, without overtraining and pushing themselves too hard. As, sometimes due to overtraining, the body can produce too much cortisol (a stress hormone, associated with belly fat), so overtraining may make it more difficult to burn off belly fat. Therefore, just moderate regular exercise is recommended.