It may seem impossible to lose belly fat, but it is the most dangerous place to store fat in the body and surrounds the internal organs, making it more difficult for them to function.
6 BEST Exercises to Lose Belly Fat in Men
Men have a plethora of exercise options, but we’ve narrowed it down to just six that are proven to reduce injury risk while increasing muscle mass.
Here are six exercises that don’t require any equipment for men to consider:
1. Abdominal Crunches
Abdominal crunches are still a great way to burn calories while reducing body fat.
Assume a lying position with your knees bent and hip-width apart.
Open your elbows wide and place your hands behind your head.
To lift the torso and shoulders without straining the neck, inhale and contract your core muscles (the upper and lower abdominal muscles).
Do a total of 20 reps.
As it turns out, performing abdominal crunches can help strengthen your lower back and alleviate back pain.
2. Bicycle Abdominal Exercise
Keep your hands behind your head while you’re still on your back, and you’ll be fine.
Straighten one leg while simultaneously rotating your upper body toward the bent knee on the other side.
When you’ve completed 20 repetitions on each side, switch to the other leg.
3. Plank
Place your elbows under your shoulders while laying on your back and bending your knees.
Lift your entire body so that it is parallel to the ground by flexing your feet.
For the next 60 seconds, hold the position.
Work for a maximum of 5 minutes at a time.
This exercise not only targets the abdominal muscles, but it also targets all the muscles in your body.
4. Walk or Run
Exercises like walking or running can help reduce belly fat as well as lower your risk of developing chronic diseases like Type 2 Diabetes or cancer. You can use it to tone and strengthen your abdominal core, arms and legs.
As you run, you can burn up to 100 calories per mile, based on your weight. Begin slowly and gradually increase your daily exercise time to 30 to 40 minutes.
5. Leg Lifts
Leg lifts are an excellent post-walk or run exercise.
Your hands should be peeking out from under your hips while you are lying on your back with palms facing down tucked under your hips.
Lift your hips and legs while maintaining a straight spine.
Repetition should be between ten and twelve times.
6. Burpees
In terms of belly fat loss, burpees are the best exercise out there.
Stand shoulder-width apart with your feet at the start of the exercise.
Return to plank position by squatting down and placing your hands on the floor.
Jump toward your hands and stand up, bringing your feet back toward your hands.
Repeat this procedure ten times.
Option : Hindu Push-Ups
Hindu push-ups are an alternative if you don’t like any of the other exercises on this list.
In a downward-facing dog position, like in yoga, start by bending over and walking your hands forward with your shoulders-width apart and your hips pointing to the ceiling.
Begin in plank position and hold for 3 seconds before lowering your hips to the floor and raising your chest to the sky in a flourish.
Lift your hips to the downward facing dog position and return to the plank position.
Repeat this procedure ten times.
There are a number of muscles in the upper and lower body that are targeted by this exercise. In fact, all of the exercises listed above are extremely effective at reducing belly fat in a short period of time.
This means you must make lifestyle changes that include eating a healthy diet and doing these exercises in order to lose belly fat. The bottom line is that it is nearly impossible to lose belly fat no matter how much exercise and healthy eating you do.
To get you started, here are six things to think about:
NONE of your meals should be skipped.
Incorporate protein into all of your meals.
Avoid sugar and foods that have been overly processed.
The best way to stay hydrated is to drink plenty of water throughout the day.
The client is YOU, so treat your workout like you would an important business meeting.
Restrict your booze consumption.
You will be able to lose belly fat if you follow the advice in this article and do the exercises listed above.
6 Exercises to Lose Belly Fat in Women
Women are fat-storing machines because we were designed for childbirth. If you’re trying to lose belly fat quickly, you may end up with health issues, anorexia, and a loss of muscle mass.
Women who want to lose belly fat and body weight safely need to stick to a long-term exercise and diet plan that includes simple exercises.
One to two pounds lost each week is a manageable target. Type 2 diabetes, heart disease, and cancer can all be prevented with this supplement.
Aside from the fact that belly fat is unsightly and uncomfortable, it can also cause your clothes to fit poorly. Fatty tissue can be classified as either visceral or subcutaneous. Visceral fat triggers the release of stress hormones like cortisol and epinephrine as well as other compounds that exacerbate inflammation throughout the body.
When you begin an exercise regimen, visceral fat is the first to be lost; however, subcutaneous fat may take longer to disappear, so be patient.
In order to lose belly fat, here are six exercises for women:
1. Cardiovascular exercise
Consistency is key, so pick a form of exercise that you enjoy and stick with it. Glycogen is used up in the first 20 minutes, so aim for a 40-minute workout. This is then replaced by the body using stored fat, including adipose (belly) fat.
Your heart rate will rise as you exert yourself by walking, running, or riding a bicycle, which uses a lot of muscle groups and generates a good sweat. This will help you burn more calories and shed pounds more quickly. Also, when you burn more calories than you consume, your body converts stored triglycerides from fat cells into energy. Because visceral fat is metabolically active, it tends to be the first to be eliminated.
Consider signing up for a dance class or STEP class at your local gym if you don’t enjoy cycling or running. Get excited about a hobby or pastime of your own.
2. Jumping Jacks
In addition to working every muscle in your body, these are a cardiovascular workout. Losing belly fat is made easier by increasing the intensity of your crunches. Three times a week, do 20 jumping jacks.
3. HIIT
Short bursts of all-out effort are interspersed with rest periods and lower-intensity versions of the same movements or exercises in HIIT. An example of this is to walk at a normal pace and then sprint for one minute at a time during your workout.
4. Strength Train
Lifting weights is an important part of a woman’s fitness regimen because it helps build lean muscle and increases resting metabolic rate. For at-home workouts, you can buy a set of 5- to 8-pound dumbbells and do a variety of exercises two or three times weekly.
Include bicep curls, Tricep kick-backs, lunges, and squats in your workout routine. You should do at least 12 sets. Instead of purchasing dumbbells, you can use two one-gallon water bottles for your workout.
5. Basic PLANK
It’s easier to lose belly fat and other body fat if you strengthen and tone your entire body by performing a simple plank.
Make sure your back is straight as you lower yourself into a push-up position on your knees.
In order to build up your strength, hold the position for at least 30 seconds and gradually increase the time you spend in it.
6. Standing Belly Press
You’ll get the most benefit from a two-handle exercise band.
The band can be wrapped around a pillar and you can walk straight out in front of you holding both handles or you can buy a strap that allows you to place it in a door jam.
Lie down on the floor with your feet shoulder-width apart and press the handles out from your chest for two seconds. Release and repeat 10 times.
As you press the handles away from your chest, resist the band to build core strength.
When you combine a healthy diet with regular exercise, you can shed pounds from your midsection. In addition to a healthy diet and regular exercise, stress management skills are an absolute necessity. Meditation, yoga, and quality time with loved ones are some of the best ways to improve your well-being.
Try a variety of yoga styles for both stress relief and exercise. Ghrelin (the hunger hormone), cortisol (the stress hormone), and other fat-storing hormones can all be regulated through yoga and meditation. In addition to helping you sleep better, yoga and meditation can also aid in your quest to shed extra pounds around your midsection.
Here are more general tips to help you lose body fat
Rather than just targeting your midsection, you should aim to shed pounds all over your body. Think about the choices you make every day that might be preventing you from losing stomach fat.
Are you drinking a lot of alcohol, soft drinks, fast food, or not exercising?
Burn More Calories Than You Eat
The only way to lose belly fat is to burn more calories than you consume. One pound of fat can be shed in a week if you eat 500 fewer calories each day for seven days. (source)
At lunch, for example, you could simply cut your meal in half and save the other half for dinner so that you don’t have to count calories every day.
Additionally, eating foods high in fibre, such as fruits, vegetables, oats, and whole-grain breads, can help you feel fuller for longer. Aim for a daily intake of 25 grammes of fibre. (source)
Schedule a Walk
You can get started by going for a brisk walk every day. You don’t have to walk three miles on your first day. Set a short-term goal of five minutes or less.
A common blunder is to attempt to do too much, too soon, and end up harming their bodies as a result. Take a short walk after dinner and gradually increase the amount of time you spend walking every day.
Build Muscle
Whether you’re a man or a woman, adding strength training to your weekly routine is an excellent way to burn calories while you’re reading this article. The more muscle you have, the more calories you’ll burn after a workout, which will help you lose belly fat in the abdominal region.
In order to avoid injury and see results from weightlifting, it’s best to work with a nationally certified personal trainer. Lift weights twice a week at the beginning and work your way up to three days a week.
When it comes to losing belly fat and maintaining muscle, strength training is a great way to go about it. A gym membership isn’t required for weight training. A set of dumbbells and a mat are all you need to get started.
Eat Healthy Fat
Forget about buying fat-free products at the supermarket because they’re packed with sugar and don’t contain the healthy fats you need to lose belly fat. Make a conscious effort to eat fewer sweets and more healthy fats like avocado, nuts, fish, and eggs. Sugar is stored in the body as fat.
Inflammation in the body can be reduced by eating these foods, which are high in healthy fat. In addition to wild salmon, you can chop up an avocado and add it to your salad for dinner.
We recommend using fat burner supplements like PhenQ or Raspberry Ketone to help accelerate the loss of belly fat. In order to get in fighting shape, most boxers and MMA fighters use them as part of their diet.
Eat Protein at Every Meal
When you lift weights, you cause tiny tears in your muscle tissue that need to be repaired, and the protein in your diet helps to push that fat out of your body in the process. Consume at least 12 grammes of protein before and during your workout.
Face stress head-on
It’s difficult to lose belly fat when you’re stressed because many people eat more food in an effort to feel better. Instead of relying on junk food to cope with stress, find a healthy alternative. A great alternative is to practise restorative yoga.
Get A Good Night’s Sleep
When you don’t get enough sleep, you’re more likely to eat high-calorie foods to get you going in the morning, sabotaging your efforts to lose belly fat. Make an effort to get between 7 and 9 hours of sleep every night. (source)
Avoid Excess Alcohol Consumption
Overconsumption of alcohol can lead to weight gain and a clogged liver. The majority of alcoholic beverages do not contain any sugary ingredients. Consider how many calories you consume, as they can add up quickly!
Eat More Meals at Home
When you cook your own meals, you have complete control over the portions and preparation of your food. Overeating at restaurants on a regular basis can contribute to the development of abdominal fat. Learn how to prepare nutritious meals at home. “
Conclusion
There are many exercises that can help you lose belly fat. However, the best exercises are those that are tailored to your individual needs and goals. So, consult with a fitness professional to create a custom workout plan that is right for you. And remember, consistency is key if you want to see results!
