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Reducing belly fat is a big problem that bothers many people. Excess belly fat can cause serious health issues. It could increase the risk of high blood sugar, high blood pressure, high cholesterol, and several heart diseases. Therefore, it’s really important to burn belly fat. In order to cut down your belly fat, you need to limit the calories you intake or consume the right amount of calories that you can burn each day. For this, you need to keep a constant check on the calories you intake and do regular exercise to burn more calories. Also, maintaining a healthy and balanced diet can be effective to burn belly fat faster.
Types of Belly Fat
Not all belly fat is the same. Based on Harvard Health’s Study, there are two different types of fat in your stomach:
1. Subcutaneous Fat
The layer of subcutaneous fat is situated between your skin and the outer abdominal wall. Generally, it’s a harmless fat.
2. Visceral Fat
Visceral fat forms around the abdominal organs and in an apron of tissue called the omentum. Visceral belly fat has been proven to increase the risk of diabetes, heart disease, and cancer.
Sadly, belly fat is metabolically active and pumps out an excessive amount of inflammatory substances that obstruct hormones that control your appetite, mood, and brain function. Also, it can impact your cortisol hormone level that potentially increases your stress levels. However, you can easily get rid of this harming belly fat. Yes, there are several exercises to burn your belly fat. Let’s see the best exercises for burning belly fat to flaunt a well-toned stomach.
1. Crunches – The Best Workout for Flat Stomach
When it comes to belly fat burning exercises, Crunches rank on the top. As they are one of the best exercises to burn belly fat. Especially, “Abdominal Crunches” are an excellent way to burn belly fat while burning calories. Simply, you can start with:
• Lie flat on your back with your knees bent, hip-width apart.
• Place your hands behind your head with your elbows open wide
• Take a deep breath and engage your upper and lower abdominal muscles as you lift your torso together with your shoulders while keeping your head back without pulling on your neck. Perform 20 reps.
Abdominal crunches are a good exercise to strengthen your lower back, also help in building abs while melting your belly fat.
2. Walk or Run – A Better Way to Burn Belly Fat
Walking or Running is a very simple cardio exercise that helps you to burn belly fat and stay fit. Walking along with a well-balanced diet can do wonders and help you shed off those extra kilos easily. A brisk walk for 30 minutes in the fresh air can help you reduce fat around your belly with a positive effect on your metabolism and heart rate. Running is one of the beneficial belly fat burning exercises. With simple running, you can burn up to 100 calories per mile, based on your body weight. Start off slow and work your way up to 30 to 40 minutes per day. Walking or running is a great way to tone and strengthen your abdominal core muscles, arms, and legs. Also, it’ll reduce your risk of chronic diseases like cancer, high cholesterol, and type 2 Diabetes.
3. Zumba – A Friendly Way to Burn Belly Fat
Workouts are definitely not a punishment. So, there are some fun workouts that can do wonders for your health. Zumba exercises are high-intensity workouts. It helps you improve your cardiovascular fitness, lowers your blood sugar and cholesterol levels, and melts your belly fat quickly. According to ACE study in 2012 using a test group of 19 healthy females between the age of 18 to 22 as they participated in a Zumba class wearing a heart monitoring device, on average, the females burned 9.5 calories per minute which is more than the calories-per-minute burned in the previous testing of advanced Pilates classes, cardio kickboxing, power yoga, and step aerobics workouts. So, put on your favourite music and start with some fun Zumba workouts right now!
4. Vertical Leg Exercises – An Explosive Power Workout
Leg raising exercises are great for your abs and the obliques. It helps you in building stronger abs, increase your core stability & strength, melt your belly fat and tone your body. Leg raising exercises completely isolate the rectus abdominal muscle which helps you in toning your stomach muscles. Lie down flat on your back with your palms placed below your hips, then slowly lift both your legs to a 90-degree angle, make sure to keep your knees straight and your feet pointing to the roof. Pause on that position for a moment, and then lower your legs back down while exhaling your breath. Do as many reps as you can.
5. Cycling – A Fun Way to Burn Belly Fat
Cycling is another great low-impact cardio exercise to burn belly fat. Cycling easily gets your heart rate up, also, it has the capacity to burn a significant amount of calories. Depending on the speed and intensity, an average person can burn 250 calories to 500 calories during a 30-minute bike ride. Besides, cycling helps you to lose weight in your thighs and waist. So, get on your bike and visit the nearby countryside. Be regular with cycling, it’ll help you cut down your belly fat.
Diet Tips to Burn Belly Fat
With exercise, you need to maintain a proper diet to speed up your process and effectively burn belly fat. So, here are some simple diet tips to burn your belly fat.
• Avoid consuming sugar and sugar-sweetened drinks
• Eat more protein-rich foods
• Eat fewer amounts of carbohydrates
• Eat more fiber-rich foods like wholegrain cereals, wholegrain bread, pears, melon, oranges, carrots, sweetcorn, beans, etc.
• Avoid foods that contain trans fats like kinds of margarine, fried fast foods, cookies & bakery products, etc.
• Don’t drink too much alcohol
Here we go! These are just some of the best exercises to burn belly fat and maintaining a healthy BMI measurement. Hope you get the best and practical way to burn belly fat, and finally, you can flaunt a well-toned stomach.
What do you think about these belly fat burning exercises? Let me know your thoughts in the comments!