Is it good to burn belly fat through exercises?
According to the latest research about belly fat by American Health Association said, to burn belly fat through exercise is one of the best ways to stay fit.
Now even belly fat in children also becoming the big issue for parents. Children can do exercises to reduce their belly fat.
Let’s deeply dig-out about belly fat!
Obese people want to burn their belly fats, they have a question in their mind How to Burn Belly Fat?
Belly fat is the most dangerous because it can cause so many diseases. Your large waist is the main indicator of your belly fatness.
The point of you become start obese is the increase in the hormone known as cortisol. The test is important to measure the cortisol level in the blood and this test name is serum cortisol level.
The accumulation of high amount of cortisol can cause the stress and it is the first main problem. This can also cause deterioration of lean muscles and cause more fat storage in the belly area.
By badly eating or dieting the situation becomes more complicated and enhance stress. The studies by researchers proved that stress from bad foods can maximize the level of cortisol.
So, How do I burn belly fat?
The different ways to lose belly fat: You can lose belly weight by doing exercises or by eating the suitable diet or dinks.
Exercises: What Exercises Burn The Most Belly Fat?
You need to do weight loss exercise to flatten your gut. You need to follow the combination of hard workout and aerobic for to burn gut fat.
1. Burpee: Multi Muscles Exercise
If you have a question in your mind that what exercise burns belly fat? The answer to a question is that the Burpee to build and keep in motion numerous muscles is the best exercise to flatten the gut.
You do jumps and pushups and again jumps and then pushups in this exercise, it targets your every muscle from toe to head.
A research study by ACSM (American College of Sports Medicine) found that the only 10 repetitions of Burpee exercise help to restore energy or life into the metabolism and it flattens your belly fastly.
You can perform this exercise by lowering your body and placing your hand on the floor by touching palms away from the shoulder. Do a pushup, by kicking back your leg and by fastly reverting the position meanwhile you stand by jumping, this is equal to 1 repetition.
2. Climb On Mountain: A Plank Exercise
Before starting mountain climbing a plank moving, people have a question Do Planks Burn Belly Fat? The answer is yes it is a good exercise to burn gut fat.
With plank movement, you also perform little bit crunch exercise.
By putting both palms of hands and both foot toes by flattening yourself on the floor, then lifting up full arm ahead and right foot up from the floor make it a difficult exercise. During this exercise, you need to straighten and stable your body. Do some repetitions by altering the foot and arm. Straighten your body in a push-up style from heal to head.
Perform this plank exercise in three sets of each 8 to 10 repetitions for minimum twenty seconds and then take some rest for at least ten seconds.
3. Kettlebell Swing: Best Exercise To Burn Belly Fat
It is the exercise with the heavy iron ball to burn your gut extra fat. You need to use your oversupply fat accumulation parts like hips, quads, and glutes.
The heavy and fast movement in this exercise can cause to increase your heart rate with core hammering.
The ball momentum pushes you to pull forward so your abs feel contraction just like standing plank exercise.
Try to incline the body towards the downward direction (bend) and grasp the ball with your hands in front of you at the arm’s length. Life the ball between your both legs by slightly rocking back. After this compress your glutes and forcefully push your hips forward and close to shoulder height swing the weight. Repeat this move by reversing it.
4. Medicine SlamBall: For Hips And Neck Muscles
During your study in the high school, Have you ever used medical slam ball if you not then you have missed this hips and neck exercise?
The main power body resides in the central part, so by this workout your neck and hip all muscles start performing.
If you pick them and push forward with more energy and pace, your heart rate starts booming and in this way you start burning some gut fat.
There is no need to increase or enhance the weight just try a move and push yourself forward with a medicine ball. I think according to my experience the 3 kg medicine slam ball is enough for your exercise.
How do you do medical slam ball?
Grasp the medicine ball in your hands and lift it over your head above the shoulder with a certain level of distance. Powerfully throw the ball on the ball with a bang, need to do this step as powerfully as you can. Repeat this exercise by catching the rebound.
5. Dumbbell Overhead Lunge: Body Trunk Muscles Exercise
It is an exercise in which your all body trunk need to bear all the weight. The repetitions and moves keep focussing on butt and back.
Keep two dumbells of suitable weight in your hands. Lift the dumbbells above the head and keeping control on your shoulder by not lifting close to ears.
Now pose yourself like a push forward forcefully or in a lunge and bring forward your back leg. By walking forward alternate your legs.
6. Do Planks Burn Body Fat?
By face downward, lay down on the mat and this position is known as prone or plank. The plank exercise is best for your all body muscles and especially for the gut fat.
If you want to test your concentration, strength, and balance then try this exercise at your home or in the gym daily.
Lay down by keeping your face down to the floor mat and give assistance to the weight of your body by using only your foot toes and forearms.
By keeping your back and neck straight and relaxed, elevate your hips slightly. Keep yourself in this posture approximately for 15-20 seconds and then come to the resting position. Three sets are enough for this prone exercise.
7. Abdominal Curls: Gut Muscles Exercise
The belly muscles fat can be burned with abdominal curl exercise. This exercise only focuses on your gut and help to remove extra fat.
Lay down on the elevated bench or surface and hold the bench with your hands behind your neck.
Put down your legs on the ground firmly, by compressing the abdominal muscles push up the upper half trunk of your body.
Slowly bend the body to the previous position. Minimum three and maximum four set are enough with each set of 8 to 12 reps of this exercise.
8. Leg curls: Way To Lose A Belly Fat
If you want to remove fat between the area knee and hip then this resistance exercise is best for you.
In order to just focus on the legs and abs using the only tall chair. By sitting on the border of the chair stretch your legs outside and give your back a sloping position backward. Slightly lean down your knees and push them upward in a direction to the abdomen.
9. Raise Your Legs With Leg Lift
The leg raise with leg lift is an exercise beneficial for your buttocks, thighs, and abdomen. There are several ways to perform the leg lift in daily routine exercise.
Lay down on the flat mat on the floor by keeping palms on floor and arms on both sides. By straightening and stretching your legs without lower down your knees.
Try to lift your legs high to the desired suitable level and calmly back to the original position. The 3 sets with each set of 8 to 10 reps are important for this exercise.
10. Do Crunches Help Lose Belly Fat?
Yes, crunches mainly target your belly muscles and burn the fat accumulated around your waist area.
By laying down on the flat yoga mat, put your hands behind your head and stretch your legs by straightforward. By lifting your back with lowering down the right side knee and try to keep close the elbow to the knee so it touches it.
Again came back to the starting posture and start the reverse movement. Try to do this exercise in three sets and each side repetition should not less than 15.
Keep your abdominal muscles tight throughout this activity and complete three sets of 15 repetitions on each side.
11. Touch Your Toe: Effective Exercise For Stomach
It is the exercise where you extend your hands forward and then bend your body down to touch the foot toe, by doing this you put stress on the stomach and waist muscles.
In morning walk you can also do this kind of exercise in a standing position and also by laying down on the green grass.
You can also do this exercise by laying down on the yoga mat at home. Keeping your head straight and straight the legs in direction of the ceiling and stretch your arms and in this way, your shoulders will lift from the floor.
With your finger touch your toe by keeping your muscles firmly do this exercise for at least 10 to 15 seconds.
12. Lateral Hand Weights: Side To Side Movement
Grab the weights in your both hands and start this easy exercise. This exercise is also known by the name of oblique exercise.
Stand straight by grasp the weight in your both hands, bend to the left side and then come back to the starting position, now bend to the right side.
Do this exercise in 3 sets with each set reps from 8 to 12 maximum.
This kind of exercise can be easily performed at home without wasting time and money.
According to my experience, do this exercise daily with suitable soon you will get results.
13. Bicycles & Running: Cardio Exercises That Boost Heart Rate
Bicycling is a cardio cardio exercise if you are looking for the answer to the question How To Lose Belly Fat?
As this exercise give motion to your legs and belly muscles so you soon start consuming fat. 10 to 15 minutes are enough for cycling.
Similarly running on a treadmill or running in the ground in the early morning can help you reduce your gut extra fat.
What Is The Best Thing to Drink To Lose Weight?
If you are doing exercise then it is necessary to drink some drinks that help you to burn the belly fat. Drinks not only helpful to melt the body fat but also minimize your waist level.
Here I am going to give information about fat melting drinks for your tummy and also helpful for waist reduction.
1. Ginger Cucumber Drink: Drink throughout The Day
Take 1 cucumber, 1 lemon normal size, mint paste 3 tablespoons and Grated ginger 1 regular spoon, put these all items in the blender jug and blend them. It is better to mix all these items in the night and in the morning mix 8 normal glasses of water.
Fill your bottle with the mixture and sip or drink with intervals regularly throughout the day.
2. Green Tea: Breaking Down Of Fat Into Small Pieces
You can prepare green tea in two ways by inserting green leaves into water and boil it to the extent that all the extract of the leafs mix in the water.
The drinking of green tea in the hot form in the early morning is beneficial to lose gut fat. But the green tea is more effective if you start using it after your bodybuilding exercise.
However, you can drink green tea 3 to 5 times in a day, it will help you to consume 35 to 45 percent belly fat. The green tea has certain antioxidants and caffeine element that increase the efficiency of your metabolism.
3. Spinach Drink/Smoothies: Drink With Detox Abilities
Chopped Spinach equal to 1 cup, Pineapple juice 1 cup, grated Ginger and lemon juice equal to 1 regular teaspoon. Mix them all by putting in a glass and drink it. It is helpful to get rid of the belly heavy fat.
4. Melt Your Gut Fat With Lemon Ginger Drink
Lemon ginger not only melts fat but also boost the digestive process. Add 1 regular spoon honey in 1 glass water and 1 spoon of lemon and ginger grated. Before eating anything drink this in every morning.
5. Amla Lemon Mixed Salt Drink
In the blender jug, Put 6 to 8 full-size amlas, lemon zest half regular spoon and a reasonable amount of salt for taste. When prepared, put it in the glass by adding lemon slices and mint.
6. Mix Lemon And Cinnamon With Apple Cider Vinegar
Put two normal spoons of Apple Cider Vinegar and 1 teaspoon lemon juice with a sprinkle of honey and cinnamon powder in the cold or freshwater glass. Mix them completely and drink it fully to lose belly fat.