Belly fat refers to fat around the abdomen. There are two types: Visceral/Intraabdominal and Subcutaneous.
Visceral fat surrounds a person’s organs like liver and intestines while subcutaneous fat lies in a layer just beneath the skin.
Visceral fat is the particularly harmful type. It is more likely to raise your risk for serious medical issues. Research suggests strong links with health problems like type 2 diabetes and heart disease.
For this reason, losing this fat has significant benefits for your health and well-being.
Below are some simple yet effective exercises to melt that stubborn belly fat:
HIIT stands for High Intensity Interval Training – a form of cardiovascular exercise. HIIT workouts generally combine short bursts of intense exercise with periods of rest or lower-intensity exercise.
Based on a 2018 meta-analysis by French researchers, it showed that “HIIT significantly reduced total, abdominal, and visceral fat mass. Additionally, a smaller Italian study from 2016 confirms that a combination of HIIT and steady-state workouts were the most effective in reducing fat around the midsection.
Mountain Climbers also known as running planks is a bodyweight exercise. It is a calorie-burning workout that does it all: defines the shoulders, chest and upper back, sculpts your booty and thigh muscles, increases core strength which makes it a perfect exercise to lose that stubborn belly fat- all while raising the heart rate.
Burpees are one of the most effective exercises for weight loss, including shedding stubborn belly fat. It will help you burn calories long after your workout is done. It also helps you boost your metabolism throughout the day.
Burpees involve no equipment so you can do them anywhere. It is a quick way to improve your strength, flexibility, weight training, and cardiovascular health, all in one equipment-free workout.
After a month of performing burpees daily, you will start feeling stronger, tighter with more toned up belly muscles.
Flutter kicks are an exercise that works the muscles of your core, specifically the lower rectus abdominal muscles, plus the hip flexors. They look like swimming strokes but are performed on dry land, lying on your back. Or if you want to strengthen your back muscles you can do it by lying on your stomach.
By building a stronger core you’re improving your stability, posture, and balance, which in turn, protects your spine and reduces the risk of back pain. If you want to burn calories and drop the extra pounds, there’s nothing better than flutter kicks.
Jogging or running exercise is very simple and can be done anywhere and anytime at your convenience. They are both an effective form of cardio workout that can help you lose weight and reduce belly fat.
A simple way to improve your running or jogging to lose belly fat is to head onto the trails. Trail running provides more of a total body workout to help you tighten up those problem areas. So incorporating some trails could be an effective solution for you.
If you haven’t trained for a long time, you can start walking and then go jogging or running. To lose belly fat, you should combine these exercises with a proper diet.
We have revealed everything you need to know about belly fat and how to lose that spare tire. Now, I’m not saying that only men are belly fat, because women are victims, too. If you’re googling exercises to lose belly fat with a man on the line, you’re out of luck.
To cut down belly fat, you need to limit your calorie intake. You need to keep a constant check on the calorie intake and do regular exercise routines to burn more calories.
Work towards a healthier and fitter you! Get a good healthy diet and start exercising to lose belly fat!