Cutting down your belly fat can be challenging, but it’s not an impossible task. Still, a healthy diet only won’t help – you also need exercise and a few more lifestyle changes in order to reduce your belly size.
The so-called visceral fat on our bellies is pretty dangerous – according to studies, it increases the risk of diabetes, heart disease, and several other disorders. Luckily for you, we have 7 simple exercises that will help you get in shape and improve your overall health at the same time.
1. Heavy Side Bend
Stand upright like the picture shows, with a dumbbell in each of your hands. Now, bend to the side, letting the weight pull you down. Hold like that for a couple of seconds, then do the same on the other side. Do 10 repetitions per side each day to get your metabolism moving.
2. Forward Bend
Similar to the previous exercise, stand upright with no dumbbell in your hands and stretch down to your feet and try to touch them. Stretch as much as you can and hold for a few seconds, then go back to the original position and repeat at least 10 times.
3. Mountain Climbers
Mountain climbers are fun and pretty effective at cutting down the extra fat on your body. Go down on all fours, then jump with each leg, bringing it to your chest. Do the mountain climbers for a minute or two, or more if you can.
Lay down on the ground with your hands behind your head and keep the feet together pointing forward. Now, raise them up and try touching your toes with your fingers.
Hold the position for a couple of seconds, then go back to the floor and repeat the exercise 15 times at least.
5. Bicycle Crunches
Lay down on the floor and put your hands behind the head. Now, raise the legs a bit off the floor, then start riding a bicycle in the air for a minute.
6. Knee-to-Elbow Plank
You probably know how to do the plank. Tighten your core while you’re in position, then bring your knees to the elbow one at a time. Repeat the knee-to-plan elbow 10 times per side.
Go in a pushup position and keep your back as straight as possible, supporting your body on your elbows. Hold for 30 seconds at least, then increase the duration every day.
exercises to reduce belly fat
Besides these exercises, you will lose weight a lot faster if you stick to some tips. The first one is eating a healthy diet – this means no junk or fatty food. Add more vegetables to your diet and eat a few pieces of fruit every day – it will do your health much good.
Additionally, you also need to eat fish at least twice per week and avoid trans fats usually found in margarine. Limit your refined carbs intake, avoid consuming too much sugar, drink unsweetened green tea, and start taking probiotic supplements.
Finally, make sure to get plenty of rest – the body needs 7-8 hours for everything to work great, including your metabolism.
Also, you can try moving more every day. Go to work by foot or take the bus instead of going by car. Try to take the stairs instead of the elevator and move as much as you can – every little bit helps.
Follow these tips and try the aforementioned exercise and you won’t be able to recognize yourself in the mirror pretty soon!