Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 10 exercises that can help you reduce belly fat faster than you thought it would take:
Exercise #1 – Running & Walking
Okay, you’re probably thinking, ‘How does moving your legs shrink those love handles?’ Well, the truth is there’s no way to target belly fat. Your genetics get to decide where the fat settles in your body, so the best thing to do is start moving.
As you exercise, calories are burned and your body fat percentage decreases. So, exercising not only helps you lose belly fat, it also sheds fat from other areas. Running and walking are two of the best fat-burning exercises. Plus, the only equipment you need is a good pair of shoes. Between the two, running burns more calories, but walking really isn’t too far behind.
Running and walking can be part of your interval training routine and do not forget to warm up and cool down if you take up running for weight loss.
Exercise #2 –Ellipticall Trainer
Some of us no longer have the strong joints we had as teenagers. Jogging is out of the question and walking doesn’t cut it. The good news is elliptical trainers provide an intense, low impact cardio workout. In fact, a 145-lb. A person can burn about 300 calories in 30 minutes on an elliptical trainer. That’s about as many calories as running burns, but without the joint wear-and-tear.
Exercise #3 – Bicycling
Bicycling is another great low impact cardio exercise. Not to mention, it’s a great way to travel or see the countryside. Depending on the speed and intensity the average person can burn between 250 to 500 calories during a 30-minute bike ride.
Exercise #4 – Push-ups
Pushups are perfect for exercising your chest and arms. In order to do a pushup correctly:
- Place your hand’s chest width apart
- Lower your arms until your upper arm is parallel to the floor
- Push back up to the original position
Exercise #5 – Chair Squat
This is a perfect move for beginners, and we’re betting you’re sitting on the only equipment you need as you read this. A chair.
- Begin standing with your back to a chair, feet hip-width apart.
- While keeping your weight centered on your heels, draw in your abs and hinge forward at the hips slowly lowering your butt toward the chair.
- Pause right before you would sit down and return to standing while keeping the core engaged.
- Do 3 sets of 10-15 reps.
Exercise #6 – Squats
In order to do a perfect squat:
- Keep your feet flat on the ground
- Ensure your knees are behind your toes
- Your hips should be below the top of your knee
- Don’t round your upper back
- Keep your chest up
Exercise #7 – Dead Bug Exercise
Despite the creepy name, this exercise is also great for your core. It’s called the “dead bug exercise” because you sort of look like a bug lying on it’s back. Weird, I know, but stick with me!
- Lie on your back and stretch your arms up to touch your knees
- Lower one leg and arm down until it almost touches the floor, keeping the opposite leg and arm in the same position
- Return to the initial position and work the other half
Exercise #8 – Abs and buttocks
This exercise targets your butt and abs at the same time
- Lie on your stomach with your legs straight behind you, arms stretched out in front of you, and chest off the ground.
- Lift your chest and legs as high off the ground as you can.
- Cross your ankles and pull your feet toward the ceiling while squeezing your glutes.
- Bend your arms and reach your elbows back as far as you can.
- Extend back out to the starting position to complete the rep.
- Repeat this 10-15 times. Complete three sets of these.
Exercise #9 – Side Plank And Oblique Twist
This exercise tones your obliques and shoulders.
- Start in a side-plank position with your right forearm planted firmly on the ground and your left hand holding a dumbbell on the ground in front of you.
- For extra stability, you can stagger your legs, placing your top foot just in front of the bottom.
- Engaging your core and keeping the dumbbell as close to your body as possible, raise your left arm straight overhead.
- With control, lower the dumbbell back down and twist directly under your torso.
- Return back to starting position.
- Do 15 reps on each side.
Exercise #10 – Plank
Planks are an amazing exercise to tone your glutes, back and arms! It only takes 60 seconds a day (if you can’t do 60 seconds work your way up with the plank challenge!) and is super easy. To do a proper plank:
- Cross your hands together
- Place your elbows about shoulder width apart under your chest
- Curl in your tail bone to straighten your back
- Hold for up to 60 seconds