There are four main types of exercise in maintaining and developing health that we already know are:
- Exercises to increase body durability
- Uses to improve muscle strength
- Exercises to improve body balance
- Uses to enhance muscle flexibility
If we say that a particular type of exercise works to reduce belly fat, that may not seem very accurate for years.
Reducing abdominal belly fat can be directly or indirectly affected by all four types of exercises, but if we arrange the types of activities to reduce belly fat more than the practices otherwise, their order will in turn be:
1- Exercises to increase body durability -> 2- Exercises to increase muscle strength -> 3- Exercises to increase muscle flexibility -> 4 – Exercises to improve body balance.
Perhaps we will immediately understand that endurance exercises are exercises that increase the heart rate as well as the breathing rate that will quickly burn fat in the body parts, especially belly fat, or improved exercises. Muscle strength also helps the body to convert belly fat into energy.
But one thing that we need to remember is that our bodies are a unified body, exercises that increase muscle flexibility or activities that help balance, as we practice these types of activities. So the muscles all over our organization will be affected to some degree!
You need to brace your muscles for flexibility or balance – That’s how we consume our body’s energy, which in turn causes your body to burn excess fat into energy. Of course, this will not be as effective as an endurance exercise, but it positively affects your belly fat.
So to answer the question What kind of exercise to lose belly fat? The full answer is that all four types of activities will help you lose belly fat, but the two types of activities that help reduce belly fat most effectively are endurance exercises and muscle strengthening exercises. During the training you will need supporters, readers: Best Exercise Machine to Lose Belly Fat
Next, let’s find out what kind of exercises are useful in these two types of activities!
1- Exercises to increase body durability to Reduce Belly Fat:
Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body. Cardio exercises are immensely helpful in reducing belly fat. Doing cardio regularly will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well-being.
1.1 Mountain climbers
Like burpees, Michaels is a fan of this moving, plank-like exercise, because it works your core in addition to a slew of other body muscles.
Assume plank position. Keeping your hands under shoulders, arms locked out straight, and core tight, draw your belly button pulled in toward the spine. Tucking your tail bone tucked, bring your right knee toward your chest and touch toes on the right foot to the ground with the left leg in the start position. Then jump switches your feet continuing this back and forth pattern throughout the entire duration of the exercise.
1.2 Turkish Get-up
The Turkish-getup is a 200-year-old exercise that uses a kettlebell, and it is a favorite of celebrity trainer Ramona Braganza, whose client list has included Halle Berry, Jessica Alba, and Dakota Johnson. While it is slightly complicated, she maintains that the total-body conditioning move is seriously useful for blasting tummy fat.
1.3 Running on an incline
Running at an incline rather than on a flat surface has been shown to increase total calorie burn by as much as 50%, says Jill Penfold, a Los Angeles-based personal trainer.
Whether you’re outside on a hill or at the gym on an inclined treadmill, start out walking for 5-10 minutes, then jog, suggests Penfold. “Your heart rate should elevate pretty quickly as you pick up your pace,” she says. Maintain the jog for 5-10 minutes, then pick your pace up again and start running.
“This doesn’t have to be an all-out sprint,” says Penfold, but you should be working hard enough that you couldn’t have a conversation with someone running next to you. Spend 5 minutes running, then drop your pace back down to a jog. Continue alternating 5-10 minutes of jogging with 5-10 minutes of running for 30-45 minutes.
1.4 Weighted Russian twists
“The Russian twist is a popular core exercise that improves oblique strength and definition,” explains DiVecchio. The exercise, typically performed with a medicine ball, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
Sit up tall on the floor with your knees bent and feet off the ground. You can use a medicine ball or hold a weighted plate with your hands at chest height.
Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest.
From here, turn your torso to the right, pause and squeeze your core muscles, then turn your body entirely to the left, and pause and squeeze your ab muscles.
That’s one rep. Continue alternating sides and twisting for a total of 20 reps. Then rest for 30 seconds and repeat the movement for 30 reps. Rest for one minute and complete the third set for 40 reps.
1.5 Overhead medicine ball slams
Phelps is also a fan of overhead medicine ball slams.
Standing tall with feet hip-width apart, hold a medicine ball with both hands. Reach both arms overhead, fully extending your body and standing tall.
Slam the ball forward and down toward the ground, hanging over as you do. Extend your arms toward the ground as you slam and don’t be afraid to bend your knees as you hinge over. Squat to pick the ball up and stand up.
1.6 Side-to-side medicine ball slam
“Medicine ball slams are a dynamic, explosive, and highly metabolic exercise that does not simply target one muscle group,” explains trainer and founder of Premier Body & Mind Chris DiVecchio.
On the surface, the apparent muscle groups such as the anterior abs, obliques, hams, quads, biceps, and shoulders are the primary movers of this exercise.
“However, as time goes on and fatigue sets in, nearly every other muscle in the body in one way or another may become involved as a secondary mover which makes this a total gut blaster,” he adds. Furthermore, adding the side-to-side ball slam versus straight up and down incorporates more oblique, and ab work than 100 crunches could ever compete with.
Stand with feet about shoulder width apart starting with the ball on one side. Pick up the ball and rotate the entire body as you slam the ball a few inches from your pinky toe.
Make sure to pivot the feet and bend the back knee as you come into a split squat/lunge position to prepare to catch the ball on one bounce and repeat the move back over the top to the other side. Make sure you hold your core tight going over the top and exhale on the slam contracting your heart.
1.7 Lunge Twist:
This is a workout for beginners who want to reduce belly fat quickly. It is also a great lower body exercise and strengthens your core. You can also use this as a warm-up exercise to get blood flow to many muscles at one time. This exercise is quite suitable to lose belly fat over 50
How to do the lunge twist?
You need to stand with your legs hip-width apart. Your knees should be slightly bent. Now, left both your hands in front of you, making sure they are aligned with your shoulders and keeping them parallel to the ground. Get into a lunge position with your left foot forward. Now, twist your upper body to the left with your torso. Next, try to reach your outstretched arms across your left side. Think of pointing to the left from your belly button. Move your arms slowly to the center and step forward with the opposite foot and twist to the other side. You can use ten steps for each set and do two games at the beginner level.
What to avoid: Don’t twist your knee or bend your spine forward. The needle should be kept straight.
1.8 Vertical Leg Crunch
This is a hugely beneficial crunch that strengthens the core as well while working the muscles around the abdomen. It is a great exercise to lose belly fat.
It is useful for the lower back muscles as well. The position of this crunch improves the intensity of the exercise, so it is a good one to progress to after you are comfortable with the necessary crisis.
How to do the vertical leg crunch?
Go ahead, lie flat on your mat and extend your legs up in the air till your feet face the ceiling. Your legs should be as straight as possible, basically perpendicular to the floor. Place your hands behind your head, with your palms straight or your thumbs behind your ears
. Lift your torso as much as you can, maintain a few inches distance between your chin and chest. Exhale when lifting your torso and inhale when coming back down. Breathe in and then lift the upper body towards the pelvis. Breathe out slowly. Do about 10-12 crunches for two to three sets. Check out the video above on how to do vertical leg crunches.
What to avoid: Don’t lock your knees when lifting your upper body to the pelvis, it will cause a strain.
Tip: This crunch can also be done with your ankles crossed, keeping your legs vertical and facing the ceiling.
1.9 Walking on an empty stomach
You are exercising in the morning before breakfast can burn up to 20% more body fat than sweating it out after a meal, according to a small British Journal of Nutrition study. When you exercise in a fasted state, your body is forced to burn stored nutrients as fuel.
If you go for a run, your body will burn carbs first, because it can’t utilize stored fat quickly enough to keep up with the intensity of the workout. However, if you go for a brisk walk, the body isn’t as desperate for fuel, so it burns stored fat, instead.
To reap the belly-flattening benefits, lace up your sneakers as soon as you wake up and hit the pavement. Drinking water during your walk can help ward off hunger and make sure you stay hydrated enough to power through your workout.
If you don’t like running, try jogging instead. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit.
This is another effective cardio exercise that helps you shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling.
With swimming, you get the benefits of cardio – from losing weight to toning your body – all at the same time! The strokes you choose should be up-tempo and strenuous to help you burn more calories. You can start by going for a swim once or twice every week.
2- Exercises to increase muscle strength:
2.1 Lifting heavy
If you’ve been lifting moderately-heavy weights but are still looking to drop belly fat, it’s time to pick up the intensity by using heavier weights and cutting down on rest time between reps, says Tyler Spraul, CSCS, a certified strength, and conditioning specialist and the head trainer at Exercise.com.
“Lifting heavy is where you see more ‘afterburn effect,’” says Spraul, “where your body continues to burn calories even after you leave the gym.” Just be sure that your technique doesn’t suffer as you increase your weight, which can lead to injury.
While the old thinking was that long, steady-state cardio sessions were best for burning fat, we now know that intense, fast-paced cardio is much more effective, says Buckley.
“For maximum fat-burning and body-sculpting results, you need varied, intense workouts that include short intervals which leave you spent,” she says.
Researchers hypothesize that this contributes to your body’s “after-burn” effect, where you continue to burn calories long after your workout is finished. Hope Pedraza, an ACSM personal trainer and the creator of inBalance, a San Antonio-based fitness and wellness studio, suggests doing intervals that alternate between exercises that work for different muscle groups.
After a 10-minute warm-up, spend 30 seconds doing as many reps as possible of squats, push-ups, kettlebell swings, and single-arm rows. Choose any of your favorite exercises—make sure you alternate between exercises that work different muscle groups, which will help specific muscles recover while you work others, letting you amp up the intensity and minimize the amount of rest you need.
2.3 Rowing machine
Just because you may not have access to open water—or a crew team—doesn’t mean you can’t work this fat-blasting cardio workout into your go-to gym routine.
Not only does rowing get your heart rate way up, which helps you blast calories and burn fat, but it also works muscles in your legs, core, arms, shoulders, and back that you may not be used to using, which “surprises” your body and helps you increase muscle, says Penfold.
She recommends this belly fat-blasting circuit, which is excellent for beginners and pros alike: Begin with 20 seconds of rowing followed by 10 seconds of rest, and look at how many meters you traveled in that time. (Don’t get off the rowing machine or even let go of the handle when you rest, says Penfold.)
Repeat this eight times, trying to beat your distance each time. When you’re finished with this 4-minute circuit, row a fast 500 meters and note how long it takes you. “That’s the number you’ll want to match or beat during your next rowing session,” says Penfold.
The sprawl is a burpee on steroids — a full body exercise that works as many muscles as possible and burns calories while shaping and toning upper and lower bodies — especially your abs!
“It takes the traditional burpee to the next level by having you touch your chest to the ground, then push up to plank as you continue the move,” explains Braganza.
From a standing position with your legs apart, squat down and touch hands to the ground. Jump feet back to a plank and lower body to touch the ground, push up to plank then jump feet into a squat keeping hands touching the ground.
Return to standing. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” she adds.
3- Exercises to improve body balance:
3.1 Medicine ball burpees
Phelps suggests adding a medicine ball to your burpee to up the burn factor and boost your metabolism — all while building a robust and sleek set of six-pack abs.
Standing up, hold a medicine ball in both hands. Reaching the ball up overhead, extend your body as you reach your arms overhead.
Then, slam the ball down as hard as you can, hinging over and sitting your butt back as you slam, following through with your arms. As you hinge over, bend your knees.
Place your hands on the ground and jump back into a high plank position, keep your body in a straight line. Jump feet back in towards the sides so that you are squatting. Pick up the ball and reach overhead, extending your body and standing tall. Repeat.
3.2 BOSU ball planks
You know that your cardio sessions are crucial when it comes to burning the layer of fat sitting on top of your abdominal muscles. But it’s still important to work those abs even as you’re trying to shed fat, says New York City-based personal trainer Adam Sanford, founder of Adam Sanford Fitness.
His favorite move to do that? Holding a plank on a BOSU ball. “It’s more challenging than a normal plank where your hands are on the floor because the BOSU tests your balance,” says Sanford.
“When your body tries to find control as your balance is challenged, your abs, obliques, and deep, transverse abdominal muscles are activated.”
Strengthening these core muscles also helps increase your metabolism, ultimately helping you to burn more calories and fat.
4- Exercises to increase muscle flexibility:
This exercise works your core, as well as your chest, shoulders, lats, triceps, and quads, explains Michaels.
Start in a plank position. Drop to a push-up, with chest touching the floor. Push up to return to plank position. Jump the feet in toward the hands. Explosively jump into the air, reaching your arms straight overhead.
No, getting your ohm on won’t burn as many calories as a hilly run or a Barry’s Bootcamp class, but it can help blunt the secretion of cortisol, a belly-widening stress hormone.
In one study, women who did 35 minutes of daily yoga for 12 weeks had less cortisol in their systems during stressful situations than women in the control group.
The benefits of this are twofold: Not only can this help ward off the accumulation of belly fat, according to one Yale study, yoga can also help develop mindfulness, a skill that could help you avoid mindless eating — never done yoga before?
Many gyms host beginner classes, and there are also boutique studios that offer smaller, more personalized sessions.
4.3 The Stomach Vacuum
The stomach vacuum exercise is a low-impact one, and places greater emphasis on your breath rather than increasing your heart rate.
It is an excellent technique for losing belly fat and is used in a variety of training routines. It works powerfully to train abdomen muscles and to improve posture.
How to do the stomach vacuum?
It is effectively a stretch pose. To do a stomach vacuum, stand upright on the floor, and place your hands on your hips. Now, exhale all the air out, as much as you can. Effectively, you should feel there is no air in your lungs. Then, expand your chest, and take your stomach in as much as possible and hold. Try to think what you would do if you wanted your navel to touch your backbone, and do the movement. Try to hold for 20 seconds (or more) if you are a beginner, and then release. That is one contraction. Repeat 10 times for one set.
What to avoid: This exercise has to be done on an empty stomach. Otherwise, it will lead to digestive issues. If you are suffering from any heart or lung issues, then you might want to skip this one.
Through the above article, from the person directly practicing and consulting experts from major magazines, we draw one thing: most types of exercises have a positive impact. To reduce belly fat at a certain angle.
However, some exercises are more prioritized and more effective, but the most important thing is that we need to choose activities that suit our circumstances regarding the time, work, or training set. Practice… because we have many other things in life besides doing sports.
Finally, keep these two words in your mind: Persevering + Determined. Wish you success, if you find helpful articles that can help someone healthier and happier, please help us. Thank you!
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