Getting rid of stubborn fat in the stomach region is difficult. This complex procedure requires the optimal combination of diet and exercise. To reduce abdominal obesity, specific activities are needed. The AARP warns that individuals with abdominal fat are at a greater risk for cardiovascular disease, diabetes, stroke, and certain cancers. Combat abdominal obesity through exercise and lifestyle modification. This article describes how to reduce and manage abdominal obesity effectively. Take a peek at this!
Best Exercises To Lose Belly Fat
There are a variety of abdominal exercises that can help you lose obstinate weight. Some exercises require going outside or to the gym, while you can perform others at home. High-intensity interval training (HIIT) and cardiovascular activities like running and cycling are among the most effective for reducing abdominal fat.
Certified personal trainer TJ Mentus states, “Cardio and aerobic exercise are excellent for enhancing your overall health, particularly cardiac health, and for burning calories both during and after the workout. Therefore, it promotes weight loss in general. But whether they specifically aid in losing abdominal fat depends on a person’s genetic propensity to store fat in certain areas. No activity can guarantee that you will lose abdominal fat first or be the primary source of weight loss. The Progressive Effects Of Exercise On Body Weight Over Ten Months
What Is The Best Exercise To Reduce Belly Fat?
Warm up for ten minutes before beginning these exercises to reduce abdominal fat. After your muscles have warmed up, take a 10-second respite and perform the activities below:
Lying Leg Raise
The bicycle crunch, Russian twist, and leg raises are three of the most effective exercises for reducing abdominal fat.
Target: Hamstrings, upper abs, glutes, lower abs, and quadriceps target.
How To Do
Recline on a mat. Put your thumbs under your pelvis and your palms flat on the ground. Raise your feet slightly off the ground, gaze at the ceiling, and engage your core. It represents the initial position.
Raise both legs to a 90-degree angle and lower them steadily.
Just before contacting the floor, raise your legs once more. Perform 3 sets of 15 repetitions.
What Not to Do – Do not position your feet entirely on the ground or lift your legs by pulling your hips up with your hands.
Leg Out And In
Target: Lower abs, hamstrings, glutes, upper abs, and quadriceps target.
How To Do
Take a seat on a mat. Place the palms of your hands flat on the mat behind you. Raise your legs from the ground and recline back slightly. It represents the initial position.
Tuck in both of your legs. Bring your upper body near to your knees simultaneously.
Return to the initial position. Perform 2 sets of 20 repetitions.
What Not to Do – Avoid placing your palms too far apart behind you.
Scissor Kicks
Target: Lower abs, glutes, upper abs, hamstrings, and quadriceps target.
How To Do
Recline on a mat. Put your palms beneath your pelvis.
Raise your head, upper back, and legs from the ground. It represents the initial position.
Lie your left leg down. Lift your left leg just before it reaches the floor, and lower your right leg.
Twelve repetitions constitute one set. Perform three sets of twelve repetitions. Before beginning the next exercise, take a 20-second respite.
What Not to Do – Do not perform this exercise rapidly or while holding your breath.
Crunches
Crunches are the ideal response to the query, Which exercise burns the most abdominal fat in women?
Target: Lower and upper abdominals.
How To Do
On a yoga mat, bend your knees and rest your feet.
Place your forefinger behind each ear. Hold your head’s back with the remaining digits. Raise your skull from the ground. It represents the initial position.
Initiate the movement by curling up and reaching your head toward your knees.
Return to the initial position.
Be sure to inhale as you spiral up and exhale as you release. Perform 2 sets of 12 repetitions.
What Not to Do – Do not tuck your head into your neck.
Crunches can strain the spine and result in back discomfort. Additionally, these exercises may cause neck and back distress.
Bicycling Crunches
Target: Abs, obliques, glutes, hamstrings, and quadriceps are the target muscles.
How To Do
On a yoga mat, flex your knees and raise your feet.
Place your forefinger behind each ear. Hold your head’s back with the remaining digits. Raise your skull from the ground. It represents the initial position.
Straighten your left leg by extending it downward. Concurrently, curl up and rotate to the right. Try to bring your right knee to your left forearm.
Bring your left leg back to the flexed position by reversing your squat.
Repeat with the opposite limb. Perform 2 sets of 12 repetitions. Before beginning the next exercise, pause for 10 seconds.
What Not to Do – Do not rush through the routines, and do not tuck in your chin.
Half-Seated Reverse Crunch
Target: Lower abs, upper abdominal, and glutes target.
How To Do
Sit on a mat for yoga with your legs bowed and your toes flat on the ground. Lean back and lean on your forearms to support your weight. It represents the initial position.
Raise both legs off the ground and bring your knees nearly to your snout.
Bring your legs back to the beginning position slowly. Perform 3 sets of 15 repetitions.
What Not to Do – Avoid excessively hunching your shoulders and arching your lower back.
Sit-ups
Target – Rectus abdominis
How To Do
Lay on your back on a yoga mat, flex your knees, and position your heels on the mat. Engage your core and place your palms behind your head. Raise your head and shoulders off the ground and gaze upward. It represents the initial position.
Utilize your abdominal strength to raise your body off the ground and into a seated position.
Slowly return to the initial position. Perform 2 sets of 12 repetitions.
What Not to Do – Avoid confusing sit-ups and crunches. It would be best to physically sit up and then return to the beginning position to perform sit-ups. While seated, avoid bringing your elbows together.
Sit-ups can increase spinal cord stress and cause back discomfort. Consult your fitness trainer before beginning this exercise.
Heel Touch
Target: Obliques and upper abdominals.
How To Do
Recline on a mat. Maintain a flexed stance with feet wider than shoulder-width apart and level. Maintain your hands at your sides, your gaze up, your upper body relaxed, and your core engaged.
Contact your right heel with your right hand while bending to the side.
Try to reach your left heel with your left hand by bending to the opposite side and touching your left heel with your left hand.
Perform 20 of these to complete a set. Perform three sets of twenty repetitions. Before proceeding with the next exercise, take a 20-second respite.
What not to do: Avoid placing your feet too near to your hips.
Thank you for reading…..
