15 Best Exercises To Reduce Belly Fat and Expert Advice

15 Best Exercises To Reduce Belly Fat and Expert Advice

Belly fat is the most dangerous type of fat. It is also the most difficult to remove.

What causes belly fat?


The most common cause of abdominal fat is a sedentary lifestyle. Reduce belly fat Constantly seated in the same place, without exercise, genetics, poor eating habits, slow metabolism and menopause are other causes. Surprisingly, scientists have also discovered that stress can also lead to fat accumulation in the abdominal region What is dangerous with abdominal fat? What is really happening in your body? Let us discover.

Why is belly fat so dangerous?

Reduce belly fat fast because it involves health risks..Belly fat is medically called visceral fat and is a layer of fat located between the subcutaneous fat (the fat layer just under the skin) and the internal organs. Harvard Medical School states that visceral fat causes mild inflammation of the body. This narrows the blood vessels causes an increase in blood pressure and increases the risk of insulin resistance. As a result, you are more vulnerable to hypertension, diabetes, cardiovascular disease, breast cancer, colon cancer, and asthma. Act before it’s too late. Begin by measuring your belly fat as shown in the next section.

How to measure belly fat at home

15 Best Exercises To Reduce Belly Fat and Expert Advice
15 Best Exercises To Reduce Belly Fat and Expert Advice


Belly fat can be measured with these two standard methods:Waist: Stand straight and measure your waist with a tape measure. Place the ribbon under your last rib and on your hip bones. Any reading over 35 inches is dangerous.
Ratio waist/hips: stand straight and measure your waist. Then measure the circumference of your hip. Take two steps to get an accurate reading. Divide the waist circumference by the waist. Any proportion of more than 0:86 is dangerous.
If you fall in or near the danger zone, then you must train. Train your abs as shown below.

15 best exercises to have a flat stomach
Be sure to warm up for 10 minutes before starting these exercises.

Regret

Objective: training the whole body to mobilize fat.

How are you
Start with a slow pace (say 5 miles per hour).
Go after a minute. Do it for 20 seconds (6-8 miles per hour).
Slow down again and walk slowly for a minute.
Walk again quickly for 20 seconds.
Sets and repetitions
Do it for 5-10 minutes.

HIIT Sprints

15 Best Exercises To Reduce Belly Fat and Expert Advice
15 Best Exercises To Reduce Belly Fat and Expert Advice

Objective: training the whole body to mobilize fat.

How are you
Start with 6 mph running.
After one minute, start running at a higher speed (10 to 12 miles per hour). Do it for 20 seconds.
Drive even slower and jog for a minute.
Run for 20 seconds.
Sets and repetitions
Do it for at least 5 minutes.

Crunches

15 Best Exercises To Reduce Belly Fat and Expert Advice
15 Best Exercises To Reduce Belly Fat and Expert Advice

Objective: low and high belly

How are you
Lie on a mat, bend your knees and lift your feet off the ground.
Place one thumb on each ear. Hold the back of your head with the rest of your fingers. Lift the head off the ground. This is the starting position.
Begin the movement by snuggling and trying to reach your knees with your head.
Return to the starting position.
Be sure to breathe during winding and exhale when descending.
Sets and repetitions
2 sets of 12 repetitions

Bike crunches

Purpose: Upper abdominals, lower abdominals, slopes, buttocks, hamstrings, and quads.

How are you
Lie on a mat, bend your knees and lift your feet off the ground.
Place one thumb on each ear. Hold the back of your head with the rest of your fingers. Lift the head off the ground. This is the starting position.
Push the left leg down and straighten it straight up. Roll together at the same time and turn right. Try to touch your left elbow with your right knee.
Cuddle and bring your left leg back to the folded position.
Do the same thing with the other leg.
Sets and repetitions
2 sets of 12 repetitions

Semi-reverse sitting crunch

Purpose: lower abdomen, upper abdomen and buttocks.

How are you
Sit on a mat, bend your knees and place your feet flat on the floor. Sit down and rest your body on your elbow. This is the starting position.
Lift both legs off the floor and bring your knees almost to your nose.
Slowly, bring your legs to the starting position.
Sets and repetitions
3 sets of 15 repetitions

Hiding

Purpose: lower abdominals, upper abdominals, buttocks, hamstrings and quadriceps.

How to do
Lie on a carpet. Place your hands by your side and palms on the floor. Lift your feet a little off the ground, look at the ceiling and connect your heart. This is the starting position.
Lift both legs 90 degrees and lower them slowly again.
Just before touching the floor, raise your legs again.
Sets and repetitions
3 sets of 15 repetitions

Abs

Purpose: lower and upper abdominals.

How to do
Lie on a carpet, bend your knees and place your heels on the carpet. Involve your core and place your hands on your thighs. Lift your head and shoulders off the floor and look at your knees. This is the starting position.
Use your center force to lift your body off the floor and sit down.
Return slowly to the starting position.
Sets and repetitions
2 sets of 12 repetitions

kicking

Purpose: lower abdominals, upper abdominals, buttocks, hamstrings and quadriceps.

How to do
Lie on a rug, place your hands under your hips, lift your feet, head and shoulders, and hold your heart. This is the starting position.
Move your feet alternately up and down.
Keep breathing Do not slow down.
Sets and repetitions
2 sets of 20 repetitions

Board

Purpose: Upper abdominals, lower abdominals, shoulders, biceps and buttocks.

How to do
Kneel on a carpet.
Place your elbows on the carpet.
Extend the right leg back, then the left leg.
Keep the neck, back and hips in the same line. Keep your kernel compromised.
Hold this pose for at least 30 seconds.
Sets and repetitions
3 sets of 30 to 60 seconds waiting

Jackknife Crunch

Purpose: lower abdominals, upper abdominals, buttocks, hamstrings and quadriceps.

How to do
Lie on a carpet. Spread your hands over your head. This is the starting position.
Keeping your back and neck in the same line, lift your upper body. Simultaneously, lift both feet off the ground.
Try to touch your knees with your hands.
Return to the starting position.
Sets and repetitions
3 sets of 12 repetitions

Russian phrase

Oblique, upper abdominal, lower abdominal and gluteal muscles.

How are you doing
Sit on the mat, lift both legs, keep your knees bent and lie a little. Join your palms to balance your body. This is the initial position.
Turn the upper body to the left and then to the right.
Sets and repetitions
2 sets of 25 repetitions

Leg in and out

Objective: lower abdomen, upper abdomen, buttocks, thighs and quadriceps.

How are you doing
Sit on a mat. Place your hands on the carpet with your palms. Lift your legs off the floor and lie down a little. This is the initial position.
Insert both legs. At the same time, bring the upper part of your body to the knees.
Return to the starting position.
Sets and repetitions
2 sets of 20 repetitions

Burpees

Objective: whole body training that also focuses on the abdominal muscles.

How are you doing
Stand straight with your feet shoulder width apart.
Bend your knees and rest your hands on the floor. Let’s call this the “frog” position for clarity.
Jump and push both legs back and go to a board or push position.
Jump and return to the “frog” position.
Jump vertically and stretch your hands over your head.
Land quietly on the ground.
Return to the frog position and then back to the table position.
Sets and repetitions
3 sets of 8 repetitions

The alternative lie of bumps on the toes

Objective: lower abdomen, upper abdomen, oblique abdominal muscles and buttock muscles

How are you doing
Lie on the mat and lift both legs. Extend your hand up, lift your head and the upper back of the floor and reach your core. This is the initial position.
Get comfortable and try to touch your left foot with your right hand.
Snuggle
Get comfortable again and try to touch your right foot with your left hand.
Sets and repetitions
2 sets of 15 repetitions

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