These 15 Exercises And Diet Tips Can Help Reduce Your Belly Fat
Belly fat is the most stubborn fat that is difficult to burn without specific exercises and focus. Also, it is important to reduce belly fat as it could lead to chronic medical problems including diabetes, stroke, and certain types of cancers.
Here’re expert tips for reducing belly fat
- Lying Leg Raises
Lie down on a mat and place your thumbs under your hips with your palms flat on the floor. Lift your feet off the floor while looking at the ceiling. Take your feet up to the 90-degree angle and then bring them down slowly.
- Leg In And Out
Sit on a mat and bring your hands behind with the palms flat on the floor. Lift your legs off the mat and lean back a little. Now bring both the legs and upper body closer and then go back to the starting position.
- Scissor Kicks
Lie down on a mat and place your palms under your hips. Lift your head, upper back, and legs off the floor to start. Bring your left leg down and before it reaches the mat, take your right leg up.
Lie down on a mat and flex your knees until your feet are flat on the floor. Bring your fingers under your head and hold the head only with your fingers. Now curl your upper body to bring your head as close to your knees as possible. Go back to the starting position.
- Bicycle Crunches
Lie down on a mat and flex your knees with your legs lifted off the floor. Hold your head as you did during crunches. Now left your head and twist it towards your right while bringing the left leg down. Your left elbow should touch your right knee. Curl back and repeat the position with your right leg.
- Half Seated Reverse Crunch
Sit on a mat with your knees flexed and feet placed on the floor. Bring your upper body back and rest it on your elbows. Lift both the legs and bring both the knees close to your nose.
Lie on a mat and flex your knees with your heels on the mat. Now take your hands to the back of your head and lift your upper body off the floor towards the knees. Go back to the starting position and repeat the process.
- Heel Touch
Lie down a mat. Flex your knees but keep them wider than your shoulders. Your hands should be on the sides. Chin up with your shoulders relaxed and try reaching your left hand to the left ankle by bending your body towards the left. Come to the first position and do it with your right hand.
- Jackknife Crunch
Lie down on a mat with your hands stretched straight and hands at back. Now flex your knees and bring your hands towards the knees by curling your upper body. Try touching the knees and go back to the starting position.
- Russian Twist
Sit on a mat and flex your knees with your feet lifted off the floor. Join your palms to balance your body and lean back a little. Now twist your upper body from left to right.
- Lying Alternate Toe Taps
Like on a mat and lift your legs up in a perpendicular position. Now lift your head and upper back off the floor and take your right hand towards the left foot and then vice versa.
- Crossbody Mountain Climbers
Come in a plank position with your neck, back, and hips in a straight line. Also, your palms, elbows, and shoulders are perfectly aligned. Now lift your right foot, flex the knee, and bring it to the right chest. Repeat the position with your left foot.
Stand straight with your feet at the width of your shoulders. Bend your knees and place your palms on the floor in a frog position. Jump back to the first position. Jump vertically to expand your feet and stretch your hands up. Come down slowly to the floor in the frog position.
Kneel down on a mat with your head, neck, and back in a line and your upper body resting on your elbows. Extend your right and left legs one-by-one to do the exercise.
- Side Plank
Get into a side position with your body resting on the right elbow. Your right elbow should be in a straight line with your right shoulder and head. Your left hand would be on your pelvis. Lift your pelvis off the floor with your legs straight and lying on the floor. To make it a little complicated, you can stretch your left hand upwards. Repeat the process with the left hand.
Lifestyle tips to reduce belly fat:
• Eating a balanced diet with adequate macro and micronutrients can help reduce the fat by 80%. Also, drink water in sufficient quantity.
• Short bursts of active exercises could be more helpful in burning belly fat than working out for hours or running for miles.
• Avoid taking sugar and eat honey and jaggery instead.
• Reducing sodium intake could also help in controlling your belly fat.
• Take vitamin C to increase carnitine secretion. Carnitine is a compound that converts fat into energy. Also, it blocks cortisol hormone body secrets under stress.
• Consume fat-burning foods like garlic, ginger, cayenne pepper, and cinnamon.
• Include healthy fats like polyunsaturated fatty acids (PUFA) that will reduce inflammation in the body.
• Avoid skipping breakfast and get ample sleep.
Disclaimer: Dieting and exercising can help reduce belly fat but you should be careful while choosing exercises and diet.