Major area where fat starts accumulating is the belly area and gets visible to everyone. A fat or shapeless belly makes anyone look older as well as unattractive. You cannot even wear all the dresses you love. So in case you have that that fatty belly, you must do regular exercises to lose belly fat. Some exercises to lose belly fat although promise immediate effect but that not true. Moreover there is nothing called spot reduction, reduction would be done all over body. Although some abdominal exercises are there that give good results losing belly fat.
1. Lie down flat on back keeping hands on sides. Slowly raise your legs to 45 degree angle and then start cycling action using both legs. Repeat 3 times doing 15 cycles each time. As this exercise is targeting lower abdominal muscles, it helps strengthening and losing belly fat.2. Lie down flat on back on floor with hands at sides. Slowly raise your leg to 90 degree angle making legs stand perpendicular to floor. Lift hips a little so that buttocks are not resting on floor. Stay in this pose for 5-10 ten seconds before returning to normal position. 5 sets with 15 repetitions would be enough. It helps strengthening lower abdomen and loosing belly fat.
3. Lie down flat on back with hands placed at back of head. Slowly raise leg at 45 degree angle. Slowly start moving body towards raised leg, holding for 3 seconds before returning back to normal position. 5 sets with 15 repetitions must be done. It targets upper abs muscles and strengthens them after losing belly fat.
4. Lie down flat on back with hands at back of head. Keeping legs on stool would make your thighs perpendicular to lower abdomen. Slowly move head towards thighs contracting the abdomen. Stay in this pose for few seconds before returning to normal position. It helps strengthening side abdomen muscles also loosing belly fat. 3 sets with 15 repetitions must be done.
5. Starter may lie on floor on side with one hand supporting head and second hand on side of body. Slowly raise leg to 45 degree angle and stay in this pose for 2 seconds before returning to normal position. 3 sets with 15 repetitions must be done. Now do the same but with opposite leg this time. It helps strengthen side as well as lateral abs muscles.
6. A simple contraction work out that you may do n number of times while sitting leisurely. Keeping palms wide open on the abdomen; breathe in slowly pulling abdomen in. Stay in this pose for 5 seconds and breathe out slowly. It helps strengthening walls of abdomen and losing belly fat.
Breathing control is very important and is major rule to be followed while doing these exercises to lose belly fat. Follow a regular schedule and get best results from the exercises to lose belly fat. Another simple and misused exercise to lose belly fat is cardiovascular exercises. Although people spend too much time doing cardio, but because they are not in doing it in correct way, they don’t get good results.
Right kind of cardio is important. Don’t just burn calories/ fat faster than others. Rather exercise to lose belly fat must be intensive and short. There is no need to spend hours doing cardio, perform intensive interval cardio in place of long duration exercises. Try doing different aerobic workouts. Do more than one and remember to enjoy. You will just burn more body fat that way.
HIIT Cardio – High Intensity Interval Cardio is best as well as most effective way to lose belly fat. Keep changing pace of your workout after few minutes. First segment may exert you greatly while second makes you slow down. Push again for next segment and so forth. HIIT done only for 20-25 min would yield the same results as cardio of 45 min. Try this rhythm: 2-3 Min medium pace run, then 1-2 min high pace run, then 2-3 min fast walk, then 1 minute sprinting, then 2-3 min medium pace run, followed by 2-3 min high pace run and finally 2-3 min walk. Continue this as long as you like. Let me give you brief on various cardio exercises to lose belly fat.
- Running: entire body from head to toe works; is strenuous; do indoors on treadmill; out in fresh air. To get more benefit; do some sprinting.
- Cycling: do outdoors or indoors on stationary bikes playing with resistance levels.
- Swimming is a cardio and strength workout. Swimming needs immense stamina along with strength. It builds muscle tissue and is fun to do.
- Hiking and Walking are the other wonderful cardio exercises.
- Yoga and Pilates are also exercises to lose belly fat focusing on strengthening core muscles of body improving balance, stability and flexibility.
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