Best Workout for Belly Fat

Best Workout for Belly Fat and 20 Exercises to Lose Belly Fat

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Many people are embarrassed about the unsightly fat around their midsection. Although it is not pleasant to look at, there are other important reasons to get rid of belly fat.

Excess belly fat can have serious effects on your health. People with excess belly fat are more likely to develop diabetes, heart disease, pancreatitis, fatty liver disease, and many other health problems. A 20-pound weight gain increases your risk of heart disease by 12 percent and stroke by 24 percent.

Fortunately, there are many ways people can shed excess belly fat to look their best and live a healthy lifestyle.

Best Exercises to Lose Belly Fat

Try these exercises to shed belly fat faster.

Do you want to lose belly fat? Some of the best exercises to get rid of extra belly fat are listed below.

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Burpees

Some people may scoff at the idea of ​​doing burpees to lose weight. However, they can be extremely effective in removing excess belly fat.

The average person burns about ten calories per minute doing burpees, which translates to 600 calories per hour. Therefore, you will burn about 50% more calories with burpees than most people burn with moderate exercise.

False leg raises.

Elevating your legs from lying down can help you lose weight during your period when you would otherwise be sedentary. These are good exercises to burn extra calories while you're watching TV. They can also help strengthen your leg muscles, which will boost your metabolism.

These exercises are relatively easy to perform. The only tool you need is a mat. A regular yoga mat will suffice.

To begin, you need to lie down on your mat. Press your palms into the floor and place your thumbs under your hips. Lift your feet a few inches off the ground and point toward the ceiling. Be sure to include your cover. Slowly raise your legs to 90° and return them to their original position.

Tai chi

Tai chi doesn't seem like the best exercise for weight loss. However, studies show that it can be surprisingly effective, especially among people over 50.

The Annals of Internal Medicine recently published a study from Hong Kong on the benefits of tai chi. The study tracked 380 people over 12 weeks. Research shows that tai chi helps people lose slightly more weight than traditional exercise.

One of the benefits of tai chi is that it can help burn calories without putting too much stress on your muscles, ligaments, and joints. As a result, you can do Tai Chi alongside other exercises without worrying about overuse injuries.

Walk

You can also try brisk walking along with other exercises. You can burn an extra 150 calories a day with just 30 minutes of brisk walking. Of course, you can burn more calories by walking faster or longer.

Walking is a great form of exercise for people who don't want to try too strenuous an activity or want to burn extra calories without overexerting themselves. Along with shedding excess belly fat, brisk walking can be great for stress management.

Pilates

Pilates is a great weight loss exercise that can be done in the comfort of your own home. A meta-analysis study published in Frontiers in Physiology found that pilates dramatically reduced body weight, BMI, and body fat percentage. In addition, they appear to be most effective for adults who are overweight or obese.

You don't need to invest in a lot of equipment or fancy classes to lose weight while doing pilates. The only thing you need is an exercise mat to protect your bones and joints

To perform Pilates, you should lie flat on your back and extend your legs and arms 90° towards you. After that, you should stand up and move towards the ceiling without touching it. If you are touching the ceiling, you need to move to another room with a higher ceiling where you can perform this technique without touching it. You need to slowly inhale through your nose and exhale through your mouth while contracting your abdominal muscles.

Yoga

Yoga is a popular activity. More than 36 million people in the United States and about 300 million people worldwide practice yoga.

Although yoga is a fun activity, it also has many health benefits. People practice yoga to manage stress, improve muscle tone and lose weight.

Yoga may not seem like the best weight loss activity because it's not a high-impact exercise. However, research has shown that it is surprisingly helpful in shedding excess body weight. For example, a study published in the journal Obesity reported that participants lost an average of 8 extra pounds over six months.

Yoga is especially effective for older adults who struggle to participate in high-intensity weight loss activities. It's also a useful weight loss activity for people engaged in other exercises who don't want to worry about overuse injuries.

BOSU Ball Plates

BOSU ball planks are relatively easy exercises that can be done in the comfort of your own home. Of course, you'll need to buy a BOSU ball to do these exercises, but they're otherwise easy exercises to perform.

You will need to place the ball on the ground with the flat side down and the blue rubber side up. You will need to lower your body towards the floor as if you were about to do a push-up. Your feet should be together. You'll need to tighten your core and make sure your hips are in line with each other.

You will need to keep your body in the same position for the entire set. You'll burn energy and strengthen your muscles by supporting your body weight with your arms, legs, and BOSU ball.

Climb the stairs

Stair climbing is another great weight loss activity for people who don't want to pay for a gym membership or invest in fancy, expensive equipment. Last year, Sonakshi Kohli, author of Health Shots, shared her story of losing weight while climbing stairs during the pandemic. He said the experience helped him realize that he didn't need to go to the gym to get a good workout.

You can burn two to five calories for each flight of stairs you climb. Of course, the calories you burn depend on the height of the stairs, the number of stairs, your body weight, and how fast you climb. However, on average, people lose 235 calories climbing stairs every half hour.

Besides burning more calories, climbing stairs has other health benefits. You will improve your cardiovascular health. You'll also strengthen your leg muscles, which will increase your metabolism and further aid in weight loss.

"Mountain Climber" plank exercises.

Many different types of plank exercises can help with weight loss. Mountain climbers are one of the most popular.

These exercises are relatively easy to learn. To start, you need to lower your body into a high plank position. Your wrists will need to be directly under your shoulders. Next, you'll need to tighten your core and pull your stomach inward. Once you are in this position, you need to pull one of your knees towards your chest and then lower it back to your original position. You will need to alternate sides and keep repeating this pattern.

Before starting this exercise, you'll want to familiarize yourself with the different plank positions. Also, you need to maintain proper form to avoid putting too much stress on your back, wrists, and elbows.

Leg in and out

You can also do a simple exercise that involves moving your feet in and out. It's an easy way to burn extra calories while watching TV or relaxing at home when you don't feel like going to the gym or trying another strenuous activity. In addition to helping you lose weight, it can help strengthen your lower and upper abs, hamstrings, glutes, and quads.

You will need a comfortable mat to sit on. Place your hands slightly behind your back, face down on the ground. Then lift your legs off the floor and lean back slightly. Pull your feet inward while lowering your upper body toward them. Return to your original position. You'll want to do about 40 repetitions, taking a break after the first 20.

You should make sure that your hands are not placed too far apart. This mistake can put too much stress on your back and elbows, which can lead to injury.

Turkish get up

The Turkish Getup is a unique exercise recommended for those who want to improve their coordination and stabilize their shoulders. The Turkish get-up is also a great exercise for burning fat. Men's Journal reported that it is the best exercise for people looking to lose weight.

You will need a kettlebell to perform this exercise. When you're first starting out, your kettlebell should weigh about 20 pounds. Then, after learning the correct movements, you can start using a heavier one.

To perform this exercise, you need to lie on your back and extend your arms and legs at 45° angles. Next, you will need to bend your right knee and place your right foot flat on the floor. Drag your foot a few inches from your hips and place it on the edge of your hip. Then hold your right arm straight up towards the ceiling and make a fist with the fingers pointing upwards. Make sure you don't twist your wrist in the process. Look at your fist. This is where your kettlebell will be placed. Distribute your body weight between your left elbow and right heel as you push yourself up. Stretch your shoulder and then perform this exercise in the opposite direction. Repeat the process of holding the kettlebell in your hands.

Once you've mastered these movements, you'll start using the kettlebell. If you cannot keep your arm straight or hold heavy objects above your head, you should not do this exercise.

Scissor kicks

Scissor kicks are great fat-burning exercises that you can do from the comfort of your home. Practicing them has many benefits. They help sculpt your core, tone your glutes and thigh muscles, tone your abs and burn fat.

You will need a comfortable mat to exercise on. You will need to lie down and press your legs together. Place both hands under your hips and point your fingers toward the ceiling. While tightening your core, begin to lift your legs, one at a time.

You can see results by exercising as little as 10 minutes per day. Try to do at least 50 repetitions for each leg.

Spreads.

Sprawls are exercises derived from Brazilian jujitsu. They activate both your lower and upper body muscles. Since you're working for multiple muscle groups, you'll burn a significant number of calories doing them. You will also increase your metabolism by building muscle tissue.

To begin this exercise you will need to stand up straight. Place your feet shoulder-width apart and bend your hips and knees slightly. You'll want to balance your weight on the balls of your feet. Lower your hands to touch the floor next to your feet and kick your leg back. Return to a high plank position, keeping your knees, shoulders, and hips straight. Jump off the ground keeping your body straight.

When you start out, you can probably do 25 to 40 repetitions a day. As you get more practice you can complete more repetitions.

Side-to-side medicine ball slams

Alternating side medicine ball slams are exercises that strengthen the glutes, quadriceps, mid back, lateral muscles, and abs. They target the same muscle groups as plank push-ups and reverse bench crunches.

You'll need to stand with your feet a little more than shoulder-width apart. The medicine ball should be placed just below your chest. You should raise the medicine ball as high as possible over your head without loosening your grip. Lower the ball quickly and throw it to the right side of your body. Sit down and retrieve the ball. Your knees should be bent while doing this. Then return your body to the original position. Follow the same movement with the opposite side of your body.

One of the benefits of these exercises is that you will work up a sweat without getting too tired. Repeating it for longer makes it easier to burn more calories.

Riding a bike

Cycling is one of the most popular forms of exercise. It has great cardiovascular benefits and can help with weight loss.

A 2015 study from the University of East Anglia found that people could lose an extra 15 pounds a year by cycling to work for 30 minutes each way. Also, a Harvard Health report shows that people weighing around 155 pounds can burn more than 200 calories in 30 minutes of cycling at a speed of 12 miles per hour.

The weight loss benefits of cycling will depend on your fitness and determination. Some people enjoy a comfortable ride. Unfortunately, it doesn't help much with weight loss.

You can burn more calories by cycling by following high-speed interval training techniques. This approach involves performing short bursts of intense exercise, followed by periods of low-intensity exercise. For example, cyclists who want to practice high-speed interval training can ride at a fast speed for 30 to 60 seconds before cycling at a slower speed for 2 to 3 minutes. These intervals can be repeated between 20 and 30 minutes.

swimming

Swimming can be a great way to lose weight. An average person burns 430 to 575 calories per hour through leisurely swimming.

However, the severity and level of the specific stroke can be extremely important. One study found that people who swam regularly lost 2.5 pounds more over a year than those who walked the same amount of time. The study looked at older women who were not otherwise active but were still in good health. More active adults can lose more weight by swimming faster or using larger strokes.

People who want to burn more calories should try to train every major muscle group. For example, they can use pull-ups and skill sets to get their heart rate up or try kicking with a kickboard. They can also try interval training. Instead of swimming for 1000 seconds at a time, it is possible to burn a lot more calories in 10 10-second intervals.

Rowing

Rowing machines have many health benefits. You can burn 500 to 700 calories an hour at an average pace. However, if you walk at a brisk pace, it is possible to burn more than 1,100 calories per hour.

You will get more out of this exercise if you understand the best practices. You should maintain a firm grip without clenching the handles too tightly. If you have to grab the handle again, you won't be able to burn calories because your grip wasn't tight enough. On the other hand, you don't want to grip it so tightly that your hands and arms are too sore to continue. You also need to drive mostly with your legs and push yourself straight back. Your legs have more muscle power to handle the effort so your arms don't tire as quickly.

As long as you've mastered the form correctly, rowing is a great exercise for burning fat. Once you practice, you'll be able to increase your speed and burn calories faster.

jumping jacks

Jumping jacks are simple exercises that can be done at home. You don't need any fancy equipment, and they are very easy to learn.

Although jumping jacks are not complicated to perform, they are still great for burning unwanted belly fat. An average person burns about ten calories a minute doing jumping jacks. Of course, the number of calories you burn will depend on the intensity.

Some health experts have come up with jumping-jack challenges. For example, you could try doing 100 jumping jacks three times a day. This can help you burn extra calories quickly during your downtime.

Push-ups

Push-ups are also great exercises for people who want to lose weight. You can quickly burn at least 7 calories per minute by doing push-ups. You'll also build muscle tissue, which will increase your metabolism.

However, doing push-ups correctly is crucial if you want to reap the benefits from them. Unfortunately, a surprising number of people have difficulty with correct form, which makes it difficult for them to burn calories and can lead to back, neck, or wrist injuries.

You will need to place your hands around shoulder width apart. Your feet should be parallel with them. Keep your body as straight as possible. If a long 2"x4" beam is placed across your back, it should touch your entire body from head to toe. Bend your elbows at a 90° angle. Hold your position briefly, and then push off the floor to return your body to your starting position.