Belly fat is the fat that accumulates around the stomach. This type of fat is also called visceral fat, and it’s particularly dangerous because it can lead to a number of health problems including heart disease, stroke, diabetes, and cancer.
The most common cause of belly fat is poor diet and lack of exercise.
The body stores excess calories in the form of triglycerides in the belly area. When you eat more calories than you burn off, your body stores them as triglycerides in your fatty tissues for future use.
This can lead to an increase in visceral fats which can cause many different health problems such as
- High blood pressure & cholesterol levels
- Heart Disease
- Stroke & Diabetes.
Belly fat is harder to lose than fat on other parts of the body because it’s deeper in the body and difficult to access for exercise or dieting.
Read More: Worst Fruits for Weight Loss
5 Exercises to Reduce Belly Fat
The Plank Exercise
The plank exercise is a great way to work your core muscles. It can also help you improve your balance and posture by strengthening the muscles in the back and stomach.
How to do Plank
- Firstly, lie down on your stomach with your elbows at a 90 degree angle
- Hands flat on the ground.
- Then, slowly raise yourself up, balancing on your toes and forearms with straight arms.
- Hold this position for as long as possible or until you start feeling uncomfortable.
- Repeat this for at least 3 sets
Bicycle Crunches
The bicycle exercise is a great exercise for people who want to work out their abs. It also provides a full-body workout.
How to do Bicycle Crunches
- Lie on your back with your arms at your sides, palms up, and legs extended straight out on the floor in front of you.
- Engage the abdominal muscles by pulling in the stomach muscles and lifting the head off the floor slightly while keeping your body tight and still from head to toe.
- Lift one leg at a time off the floor about six inches (or as high as you can), hold for two seconds, then lower it back down gently to the ground without letting it touch before repeating with the other leg.
- Repeat this motion 10 times before switching to alternating right and left legs for 10 repetitions each side, then repeat on both sides again for 20 repetitions each side total per set of bicycle crunches (40 total)
Also Read: Foods that burn fat like crazy
The Side Plank Exercise
The side plank exercise is a great exercise to do to work on your core and oblique muscles.
How to do Side Plank
- Get in a plank position with your weight on one arm.
- Place your feet together and move them as close as possible towards you.
- Your body should be straight and parallel to the floor.
- Hold this position for 30 seconds.
- Repeat this for 3-5 sets on both arms.
Exercise 4- The Lunge
The lunge exercise is a great exercise to strengthen your legs, hips and butt. It is also good for strengthening your abs and back.
The lunge is one of the most popular exercises in fitness because it can be done anywhere without any equipment.
The lunge can be done with weights to increase the difficulty.
Also Read: Easy ab workout for beginners
Exercise 5 – Lying Leg Raises
The lying leg raise is done with your back on the floor and your legs raised to 90 degrees.
How to do Lying leg raises
- Lie on your back with your legs raised to a 90-degree angle.
- Bend your knees and cross them over one another so that they are in line with your chest.
- Raise your lower legs off the ground and hold for five seconds before lowering them again.
- Repeat 10 times, then switch to the other leg.
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