Belly fat is one of the greatest rivals of good health. Studies have been done for ages to find out about the degree of harm caused by belly fat. The results have shown that people with more belly fat have a higher risk of early death. The amount of width around the midsection shows how healthy one’s diet and indeed, one’s lifestyle is.
Women, in general, seem to have a higher level of self confidence due to slimmer figures. Less belly fat helps them to run around and carry on with their responsibilities. Many overweight women, however, complain about having backaches. The main culprit for this is belly fat as the weight in the abdomen strains one’s back. Most women easily gain fat more than men as they get older, due to different factors like hormones, child birth, and so on. Therefore, it is important that women pay special attention to losing their belly fat.
Ways To Lose Belly Fat
A healthy diet is mandatory when a person decides to lose the abdominal fat. The carbohydrates and sugar release the hormone called insulin which stores fat. To reduce weight, one should reduce the intake of sugar, refined foods, and starches. Here are some simple exercises to have a slimmer and healthier body.
Walking or jogging is a very, safe, reliable and an age-old exercise which helps in shedding the extra weight in the midsection. Cycling, dancing, and rowing are also very useful in losing the extra pounds in the belly. These exercises help in burning the extra calories. One should also remember that the above activities are effective only with a balanced and healthy diet.
Exercises To Lose Belly Fat
The following exercises are very effective when it comes to losing belly fat. However, a point of caution is that prior to starting on any of these exercises, it is advisable to consult a proper trainer or a physician, as exercises done without proper guidance could harm the back.
Lie flat on the ground, with your arms resting on your sides. Your feet should be brought up together for about three to four inches high. They are kept in this position for about a minute then lowered to the original position. The amount of time the feet are kept in the mid air and the number of times this exercise is done can be increased gradually as you get comfortable with the exercise.
This exercise also requires you to lie flat on the ground. However, here your hands should be clasped in a relaxed manner behind your neck.
After your body relaxes for a while, the upper body is brought slowly up, pulling in the abdominal muscles. After a minute, you should come back to the original position.
If you do not have a bicycle or a stationary bicycle, you can try out this exercise. Lie flat on the ground with your knees facing the ceiling, bent towards the chest. The action of cycling is performed lying in this position, all the while bringing your knees to your chest when coming down. Your arms should be resting on either side throughout this routine.
This is a simple exercise which can be done by sitting or being in a crawling position, namely, being on all fours. In this exercise, the focus is on pulling in your abdominal muscles towards the back by inhaling deeply. During this contraction, hold your breath for at least ten seconds, and then release.
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Sit-ups are an effective exercise to lose the belly fat. To do this exercise, you need a sturdy shoulder level chair. Sit straight on the chair and hold the front edges of the chair. Lift your feet up around two or three inches while contracting the abdominal muscles. The contraction should be maintained for around ten seconds before returning to the original position.
The Elbow Lift
This exercise not only helps you lose belly fat, but also helps strengthen your abdominal muscles. To perform this exercise, lie flat on the floor or on an exercise mat, with your hands behind your neck.
Bring your feet up to around 90 degrees and then lift your shoulders up slightly. Your abdominal muscles should be contracted and the elbows should touch the opposite knees alternatively. Repeat this at least five times.
This simple exercise involves twisting the midsection. To start off, you need to stand in a straight position without slouching. Your hands should be raised in front and kept in a horizontal position. Without moving your feet, your stomach should be twisted first towards the right and then returned to the original position. This is done towards the opposite direction too, exhaling while twisting and inhaling while returning to the original position.
The Knee Crunch
In this exercise, you should be on all the fours. Your palms should be resting on the ground and elbows should be straight. The toes should be touching the ground too, but the knees shouldn’t. While being in this position, the left knee should be bent to touch the left elbow and then returned to the original position. It is repeated in the similar way with the right knee and elbow.
The above-mentioned exercises can be performed anywhere. In terms of time as well as money, if you can afford to go to a gym, you will be able to get better results with the help of a trainer as well as the different types of equipment that are available. Apart from these routines, there are a number of yoga exercises and aerobics that can help tone the body and reduce belly fat.
These have also been very effective in toning the stomach, and there are aerobics instructors at all gyms who can help you with workouts tailored for you. Maintain consistency in your exercises in order to get the best results irrespective of whether you choose to workout at a gym or follow the exercises mentioned above for good results. Apart from all of this, being stress free and having a healthy lifestyle will complement these exercises and help you lose all that belly fat.