Put these exercises to practice, and you will never worry about belly fat again. But first, let’s see what causes belly fat.
FAT BURNING BODY WEIGHT TRAINING PROGRAM
What Causes Belly Fat?
The most common cause of belly fat is a sedentary lifestyle .
Constantly sitting at one place, not working out, genetics, poor food habits, slow metabolism, and menopause are some other causes
Surprisingly, scientists have also found that stress can also lead to fat accumulation in the belly region.
What is so “dangerous” about belly fat? What really happens in your body? Let’s find out.
Why Is Belly Fat So Dangerous?
Belly fat is dangerous because of the health risks it poses.
Medically termed as visceral fat, belly fat is a layer of fat between the subcutaneous fat (fat layer right below the skin) and the internal organs.
The Harvard Medical School states that visceral fat causes low-grade inflammation in the body. This, in turn, constricts the blood vessels and causes the blood pressure to rise and increases the risk of insulin resistance.
As a result, you will be more prone to hypertension, diabetes, cardiovascular diseases, breast cancer, colorectal cancer, and asthma.
Hence, take action before it’s too late. Start by measuring your belly fat, as
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How To Measure Belly Fat At Home
Belly fat can be measured using these two standard methods:
- Waist Circumference – Stand straight and use a measuring tape to measure your waist circumference. Place the tape below your last rib and above your hip bones. Any reading over 35 inches is dangerous.
- Waist To Hip Ratio – Stand straight and measure your waist circumference. Next, measure your hip circumference. Take two readings to arrive at an accurate reading. Divide the waist circumference by the hip circumference. Any ratio of over 0:86 is dangerous.
If you fall in the “danger” zone or somewhere close, your next step is to exercise. Also, workout your belly muscles as shown below.
7 Best Exercises To Get A Flat Belly
*Make sure you warm up for 10 minutes before starting these exercises.
Target – Whole body workout to mobilize fat.
How To Do
- Start by walking at a slow pace (say 5 mph).
- After a minute, start walking briskly. Do it for 20 seconds (6-8 mph).
- Slow down again and walk slowly for a minute.
- Again, walk briskly for 20 seconds.
Sets & Reps
Do it for 5-10 minutes.
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Target – Whole body workout to mobilize fat.
How To Do
- Start by jogging at 6 mph.
- After a minute, start running at a higher speed (10-12 mph). Do it for 20 seconds.
- Slow down again and jog for a minute.
- Run for 20 seconds.
Sets & Reps
Do it for at least 5 minutes.
Target – Lower and upper abs.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Initiate the movement by curling up and trying to reach your knees with your head.
- Go back to the starting position.
- Make sure you inhale while curling up and exhale while going down.
Sets & Reps
2 sets of 12 reps
Target – Upper abs, lower abs, obliques, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat, flex your knees, and lift your feet off the floor.
- Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.
- Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.
- Curl back down and bring your left leg back to the flexed position.
- Do the same with the other leg.
Sets & Reps
2 sets of 12 reps
Target – Lower abs, upper abs, and glutes.
How To Do
- Sit on a mat, flex your knees, and place your feet flat on the floor. Lean back and support your body on your elbows. This is the starting position.
- Lift both your legs off the floor and bring your knees almost close to your nose.
- Slowly, bring your legs down to the starting position.
Sets & Reps
3 sets of 15 reps
Target – Lower abs, upper abs, glutes, hamstrings, and quads.
How To Do
- Lie down on a mat. Place your hands by your side, and palms flat on the floor. Lift your feet off the floor a little, look up at the ceiling, and engage your core. This is the starting position.
- Raise both your legs to 90 degrees and slowly bring them back down.
- Right before touching the floor, raise your legs again.
Sets & Reps
3 sets of 15 reps
Target – Lower and upper abs.
How To Do
- Lie on a mat, flex your knees, and place your heels on the mat. Engage your core and place your hands on your thighs. Lift your head and shoulders off the floor and look at your knees. This is the starting position.
- Use your core strength to lift your body off the floor and come to a sitting position.
- Go back down to the starting position slowly.
Sets & Reps
2 sets of 12 reps
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