Exercises to reduce belly fat

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When many people think of losing weight, one of the first things that come to mind is to have a toned abs and no belly fat. Therefore, exercise to reduce belly fat is always a matter of concern for many people. In addition, exercising to reduce belly fat is a surefire way to improve health.
Many studies have shown a link between large waist size and the risk of heart disease, diabetes and even some malignancies. In fact, doing hundreds of crunches a day is not the best way to lose belly fat. Exercises that target only the abs are not a viable approach to reducing belly fat. The combination of many cardio exercises, muscle strength will eventually help you lose body fat. Here are exercises to burn belly fat.

1. Burpees

This exercise works the torso, as well as the chest, shoulders, abs, triceps, and quadriceps. Since burpees involve continuous vigorous movements, they also boost the heart's activity and speed up the heart rate.
How to do the burpees: Stand with your feet shoulder-width apart and bring your hips out after lowering your body to the ground in a low squat. Then, place your hands just outside your feet and jump with your feet back, letting your chest touch the floor. Put your hands on the floor to lift your body up into a plank shape and then jump with your feet outside of your hands. With your weight on your heels, jump high into the air with your arms overhead.

2. Mountain climbers

Like jumping, climbing is also a favorite move for many people because it works your torso, in addition to a host of other muscles in your body.
How to do the climb: Get into a high plank position, wrists just below the shoulders. Squeeze your body, pull your stomach in, and direct your navel toward your spine. Bring your right knee toward your chest and then bring your knee back to plank. Continue to bring your left knee toward your chest and bring it back. Alternate between the legs

3. Turkish get-up

This is a 200-year-old full-body exercise that includes the use of kettlebells. It is also a favorite exercise of many famous trainers. Although a bit complicated, the Turkish warm-up is capable of conditioning the whole body, which is remarkably effective in dissolving belly fat.
How to do the Turkish warm-up: Holding a dumbbell in both hands, lie on your side like a baby in a fetus. Lie on your back and bring the dumbbells toward the ceiling with both hands until the weight is stable on one side. Drop one arm down with the palm facing the floor, and the same leg bent at a 45-degree angle. Slide the heel of the load-bearing side closer to your butt so your body is firmly planted on the floor.
Press down on the floor, using your load-bearing arm to lift the weight up and lean on your other forearm. Do not shrug your shoulders forward on the support side. Remember to expand your chest. Straighten your elbows on the ground and lift yourself up to a sitting position. Bring your front foot over the back. To protect your knees, the shin on the back leg should be perpendicular to the shin of the front leg.
Perfect arm alignment: wrist on elbow, shoulder on elbow on wrist. Raise your torso to stabilize your upper body. Rotate the back knee so that the back shin is parallel to the front shin. Press your hind toes on the floor, then take a deep breath and stand up.

4. Medical Ball Burpees

Add a ball to your jump to increase your workout intensity and boost your metabolism — and build a beautiful six pack abs.
How to do the jump with the ball: Stand with feet shoulder-width apart, hold the ball with both hands. Bring the ball overhead, then slam the ball into the ground as hard as you can, turning over and sitting on your butt after you hit. As you rotate, remember to bend your knees. Place your hands on the ground outside of your feet and jump back into a high plank position. Always keep your body axis in a straight line. Then, jump and bring your feet to the outside of your hands to return from a basic squat. Pick up the ball and press on it, widen your body and stand up straight.

5. Stretch (Sprawl)

Sprawl is basically a full body weight loss exercise that engages as many muscle groups as possible and burns calories while toning your upper and lower body, especially your abs.
This move takes the traditional burpee to the next level by bringing your chest to the ground, then pushing up into a plank position as you continue.
How to do the move: Stand with your feet shoulder-width apart, squat down and put your hands on the ground. Jump your feet back to get into a plank position and lower your body to touch the ground. Push back to plank position and then jump your feet out in front of your hands to return to a squat. Then stand up. If you want to burn even more calories, add a jump between each exercise.

6. Side-to-side Medicine Ball Slams

DeVecchio, trainer and founder of Premier Body & Mind, explains: “Batting is a dynamic, explosive, metabolically intense exercise that doesn't just target one muscle group. ". From the outside, the obliques, hamstrings, biceps, biceps, and shoulders are the main muscle groups that work this exercise. “But as time goes on and fatigue sets in, nearly every other muscle in the body can, in one way or another, be involved as a secondary driver during performance, causing the muscle to lose weight. can become totally fatigued,”
How to do the side swing: Stand with your feet shoulder-width apart, place the ball to the side. Pick up the ball and simply rotate as you hit the ball a few centimeters from your little finger. Make sure to rotate your feet and bend your knees after you get into a squat to catch the ball in a bounce.

7. Overhead medicine ball slam

The uphill swing focuses on your core as it works against gravity. This exercise also helps build endurance, getting your heart rate up every time you pick up the ball and put it high. To get the most out of this exercise, be sure to use a heavy weight ball.
How to do the overhead smash: Stand straight, feet hip-width apart, hold the ball with both hands. Bring both arms overhead, fully extending the body. Hit the ball forward and towards the ground. Extend your arms toward the ground as you bend, and don't be afraid to bend your knees as you rotate. Squat to pick up the ball and then stand up.

8. Russian Twist

Vecchio explains: The Russian twist is a core exercise that improves lateral strength. This move, often performed with a ball or disc, involves rotating the torso from side to side while maintaining an upright sitting position with feet not touching the ground.
How to do the Russian twist: Sit with your back straight on the floor, bend your knees and keep your feet off the ground. Hold a ball with both hands at chest level. Lean back with your back straight, keeping your torso at a 45-degree angle and keeping your arms a few inches from your chest. From here, rotate your torso to the right, pause and squeeze the right oblique, then rotate your torso to the left and pause to squeeze the left. The movements should come from your ribs, not your arms.

9. Plank with BOSU ball

Many people know that cardio exercises play an essential role in belly fat loss exercises. But it's still important to work your abs even when you're trying to lose fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness. Sanford says this move is more challenging than a traditional plank, because the BOSU ball also requires balance. “As your body tries to find balance, the abs, obliques, and deep transverse abdominis are activated,” he says. Strengthening the muscles in your torso increases your metabolism, ultimately helping you burn more calories and fat.
How to plank with the BOSU ball: Flip a BOSU ball on the rough side and hold the edges of the surface flat with both hands, shoulder-width apart. Hold the board for 30 to 45 seconds, increasing the time as you get stronger.

10. Running on an Incline

Jill Penfolds, a personal trainer in Los Angeles, says running on an incline instead of a flat surface has been shown to increase total calorie burn by up to 50%. Penfolds suggests whether you're outdoors in the hills or hitting the gym on the treadmill, always remember to start walking for 5 to 10 minutes. "Your heart rate should go up pretty quickly once you get up to your pace," she says.
Try a treadmill workout: Walk or jog on an incline for 5 to 10 minutes. Keep jogging for another 5 to 10 minutes, then increase the speed and start running.
Penfolds says: “This is not a full-blown sprint, but you should run so hard you can't talk. Take five minutes to run, then slow your pace back down to walking. Continue alternating with 5 to 10 minutes of jogging and 5 to 10 minutes of walking for 30 to 45 minutes.

11. HIIT

While it was old thinking that steady-state cardio was best for burning fat, we now know that short, fast-paced cardio is much more effective. Hope Pedraza, a personal trainer and creator of inBalance, a fitness and wellness studio based in San Antonio, suggests alternating between exercises that work with groups. different muscles.
Try this HIIT workout: After a 10-minute warm-up, take 30 seconds to do as many squats, push-ups, or single swings as you can. Then, rest for 30 seconds and do another exercise for 30 seconds. Continue for 10 sets. Choose any of your favorite exercises — just make sure you alternate between exercises that work different muscle groups, which will help some muscles recover while you focus on others. other muscle groups.

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Reference source: webmd.com