Exercises to Crush Belly Fat
You might have heard of an idiom that says, as stubborn as a mule.’ But, from experience, you have to agree that belly fat is more stubborn than a mule. For
decades, people of all races struggled with belly fat, but in recent years fitness experts have come up with exercises to crush belly fat.
Fat around the abdominal area is caused by the consumption of sugary beverages and food, menopause, low protein diet, alcohol, genetics or low fiber diet. In the
guide below we cover the danger of belly fat, 7 exercises that crush belly fat, and more.
Dangers of Belly Fat
Fact: everybody, even the ones with toned stomachs, has some fat around their abdominal area. It’s normal. But, the amount of fat is what affects someone’s
well-being. So, before you “accept” your gut, you need to understand the dangers it posses
Too much belly fat can lead to:
Diabetes
Joint pain
Cancer
Breathing issues
Stroke and heart disease
Death: each year more than 300,000 people die from obesity-related diseases
Stubborn stomach fat should cause you sleepless nights. However, here is the kicker:
There are actual workouts that have been used successfully by thousands of people. Here is what you need to do to shed off that belly fat
Start with High-intensity Interval Training (HIIT) routines.
There has been a common misconception that long hours of workout lead to a faster fat loss. This couldn’t be further from the truth. To crush belly fat, you need
to incorporate fast-paced cardio into your routine.
HIIT involves various intense workouts that leave you exhausted but continue burning stomach fat even when you are resting. Interval training exercises
include sit-ups and jumps, jog and sprint, and burpees.
What to Do
Start with 15-minute Warm-Up Exercises.
Do interval training exercises for 5 minutes. Do each task for 45 seconds before switching to the next.
Tip: Choose exercises that act on different muscles so that specific muscles can relax as you work on others.
Russian Twist
Russian twists are abdominal exercises that are designed to help you lose belly fat, strengthen your back, and tone your waistline.
What to Do
Lie on the ground and bend your feet at the knees. Have someone or something hold your feet so that you don’t move them during exercise.
Raise your upper torso to make a V-shape with the thighs.
Clutch a weight in front of you; make sure your elbows are bent.
Gently twist your upper torso to the left side, exhale. Hold the position for a minute and return your body to the starting position and inhale. Do the same for the
right side.
Walk
Walking is one of the most effective ways to crush belly fat. A 1-hour brisk walk every day will help boost your metabolism and slow down the production of
cortisol; a hormone that contributes storage of ugly belly fat significantly.
For faster results, exercise early in the morning before breakfast. When on an empty stomach, your body burns stored fats fast. Drink plenty of water to stay
hydrated.
Tip: a 1-hour brisk walk can help you reduce up to 1 pound per week.
Planks
Planks are bodyweight exercises that not only tone your belly but also reduce back pain, improve balance and posture, and flexibility. There are various types of
planks which include standard planks, jumping planks, side planks, and knee planks.
What to do
For a standard plank: Start by lying on your tummy. Put your hands on the floor and lift your body off the ground. Support your weight on your hands and toes.
For a side plank; lie on your right side and lift your body using the left hand. Place your right foot on top of your left foot. Hold the position for a few minutes
then switch to the other side.
Lift Weights
Want to flatten your belly and strengthen your core? Well, lifting heavy weights can help you crush belly fat and improve your core. Lifting heavy weights
leaves your body with an afterburn effect. This means that your body continues to shed off weight even after leaving the gym.
You can start with dumbbells, kettlebells, or barbells. As your body becomes accustomed to these weights, you can introduce heavier weights.
Use a Rowing Machine
To row a boat, one does not need a canoe nor open water. Rowing exercises help burn fat, blast calories and are done using a rowing machine. This machine
raises the heart rate and works muscles on the abdomen, arms, shoulders, and legs.
What to Do
Sit on the rowing machine and strap in your feet.
As you lean back, use your foot your foot muscles to push the footplate
Bend your knees to go back to the start position. Do this exercise rapidly for 30 seconds, then rest for 10 seconds. Pay attention to the time you have traveled.
Tip: To burn more belly fat, strive to beat your previous rowing record.
Crunches
Crunches have been found to crush belly fat faster than most exercises. There are various ways you can do crunches. You can start with regular crunches, and
then do twist crunches, reverse crunches, vertical leg crunches, and side crunches.
What to Do
Start by lying on the floor with hands at the back of your head.
For regular crunches: Lift the legs to a 90-degree angle. Gently lift your upper body from the ground and exhale. Hold the position for some seconds. Gently get
the upper body back to the ground and inhale. Repeat this exercises 10 times.
For twist crunches: hold your legs as in regular crunches. Then move the left shoulder towards the right, while keeping your right side on the floor. Alternate
with the left shoulder and repeat the exercise 10 times.
Side Crunches
This exercise is the same with twist crunches. The only difference is you need to move each leg with simultaneously with the shoulder.
Tip: Ensure your movements are slow and steady. Your midsection can be hurt if you do these exercises in a hurry.
Everyone desires a toned belly. A flabby belly isn’t attractive. The guide above has 7 exercises that crush belly fat. All have been tried and tested and have
proved to be effective. Start your journey to a flat belly today and use the above tips to see fast results.