It’s no secret that exercise to lose belly fat is the topic of the town nowadays. Hence instead of focusing on all random exercises for workout to lose belly weight, you should choose the best and accurate exercises that really helps in reducing belly fat.
Excess belly fat has been linked to an increased risk of heart disease, diabetes, and certain types of cancer. But what exactly is belly fat, and how can you get rid of it?
Belly fat, or visceral fat, is a type of body fat that is stored in the abdominal cavity. It surrounds the organs and is located between the muscles and the skin. Visceral fat is different from subcutaneous fat, which is the type of fat that you can see and pinch. Because visceral fat is located deep within the abdomen, it can be more difficult to lose.
Types of Belly Fat
According to Harvard Health, there are two types of belly fats:
Subcutaneous Fat
Subcutaneous fat is the layer of fat that lies just beneath the skin. It is also known as adipose tissue. While subcutaneous fat serves several important functions, including providing insulation and cushioning, it can also lead to health problems when it accumulates in excess.
Excess subcutaneous fat can contribute to obesity and a range of other chronic conditions, including heart disease, diabetes, and certain types of cancer.
For this reason, it is important to maintain a healthy body weight and to limit the amount of subcutaneous fat that we consume.
Visceral Fat
Visceral fat is a type of body fat that is stored within the abdominal cavity. It is also known as “intra-abdominal fat” or “deep abdominal fat.”
This type of fat surrounds the organs within the abdomen, including the liver, pancreas, and intestines. Visceral fat is different from subcutaneous fat, which is the type of fat that is found just under the skin.
Visceral fat is considered to be more dangerous than subcutaneous fat because it is associated with an increased risk of obesity-related health problems, such as heart disease, diabetes, and certain types of cancer.
Additionally, visceral fat has been linked to chronic inflammation and other metabolic abnormalities. While it is not possible to completely eliminate visceral fat, there are several lifestyle changes that can help to reduce its levels, such as regular exercise and a healthy diet.
A recent study has found that belly fat is linked to a particular type of fat: visceral fat.
Why it is important to reduce Belly Fat
There are many reasons why it is important to curb belly fat.
First and foremost, carrying excess weight around your midsection can lead to a number of health problems, including heart disease, diabetes, and high blood pressure.
In addition to the increased risk of developing these conditions, carrying extra weight can also make it difficult to manage them once they have been diagnosed.
For example, obesity is a major risk factor for heart disease, but it can also make it difficult to control blood pressure and cholesterol levels.
Similarly, being overweight can make it harder to regulate blood sugar levels in people with diabetes. Therefore, it is important to maintain a healthy weight in order to reduce the likelihood of developing these chronic conditions.
Second, belly fat is often a sign of poor lifestyle choices, such as an unhealthy diet or a sedentary lifestyle. Many people are unhappy with their appearance when they have excess belly fat.
Although it may be aesthetically displeasing, belly fat is also an indicator of poor lifestyle choices. A diet high in processed foods and low in fiber can lead to weight gain, which can accumulate in the form of belly fat.
Third, carrying excess weight can be very aesthetically displeasing. While everyone’s body type is different, in general, having too much belly fat can make you look heavier than you actually are.
So overall being overweight, especially around the waist, is not just a cosmetic issue. It increases your risk of developing serious health problems, including heart disease, stroke, and diabetes. As such, it is important to take steps to slim down your waistline in order to improve your overall health and appearance.
But not to worry anymore as we at Sheru Classic World have come up with the best exercises which are highly effective in reducing your belly fat, so let’s get started.
#1 Best Exercise to Lose Belly Fat: Squat Jumps
Squat jumps are great exercises for people looking to lose belly fat. It is one of the best exercise to lose belly fat. By engaging the large muscles in the thighs and buttocks, squat jumps help to tone these areas and burn calories.
In addition, the explosive nature of the movement helps to improve power and coordination. As a result, squat jumps are excellent exercises for people of all fitness levels. Not only do they help to tone the legs and bum, but they also provide a great cardio workout.
Direction
Start by standing with your feet shoulder-width apart, then lower your hips into a squat position. Make sure to keep your chest up and your knees behind your toes.
From this position, jump as high as you can and land softly back into the squat position. You can gradually increase the number of reps as you get comfortable with the exercise.
Reps: 12-15
Set: 3-4
#2 Best Exercise To Lose Belly Fat: Broad Jump
Broad Jump are a great way to lose belly fat and tone your muscles. They also help improve your balance and coordination. In addition, they are one of the most effective exercises for burning calories and fat.
As a result, they can help you reach your weight loss goals more quickly. If you are looking for a way to lose belly fat and improve your overall health, consider adding broad jump exercises to your routine.
Direction
To do the exercise, stand with your feet shoulder-width apart and your knees bent. Bend at your hips and swing your arms behind you explosively jump forward as far as you can. Land on both feet and immediately jump again.
Repeat the exercise for 30 seconds. Remember to keep your abdomen tight during the entire exercise. You should feel a burn in your abs by the end of the set.
For an added challenge, try doing the broad jump with a medicine ball in your hands. This will help to increase the intensity of the exercise and burn even more calories.
Reps: 12-15
Set: 3-4
#3 Best Exercise To Lose Belly Fat: Jumping Jacks
Jumping jacks are a form of cardio exercises that help in losing belly fat and overall body fat. When you do jumping jacks at a moderate pace, it helps in burning calories and also challenges your heart health.
A study conducted on obese people showed that by doing jumping jacks for just two minutes a day helped in reducing their overall body fat by 3% in just two weeks.
If you want to lose belly fat specifically, then try and include this exercise in your workout routine.
Not only it is best exercise to lose belly fat, but it also helps tone your whole body. When performed correctly, jumping jacks are one of the most effective exercises to lose belly fat.
Direction
To do a jumping jack, start by standing with your feet together and your arms at your sides. Then, jump up and spread your legs out wide while you raise your arms above your head.
Return to the starting position and repeat. As with any exercise routine, be sure to warm up before you start and cool down when you’re finished.
By adding jumping jacks to your workout routine, you can help tone your body, lose belly fat, and improve your overall health.
Reps: 12-15
Set: 3-4
#4 Best Exercise To Lose Belly Fat: Jumping Lunge
The Jumping Lunge is a great exercise for people looking to lose belly fat. This exercise helps to tone and strengthen the muscles in the legs, thighs, and buttocks, while also burning a significant number of calories.
Jumping Lunge is an excellent exercise not only because it helps people lose belly fat, but also because it tones and strengthens multiple muscle groups simultaneously.
Moreover, this exercise is relatively easy to perform and can be done almost anywhere. As such, it is an ideal exercise for busy people who are looking to improve their health and fitness levels.
Direction
To perform the Jumping Lunge, start in a standing position with your feet shoulder-width apart. Take a large step forward with your right foot and lower your body into a lunge position. Be sure to keep your left knee from touching the ground. From this position, explosively jump upwards and switch legs in mid-air, landing with your left leg in front. Immediately lower your body back into a lunge and repeat the movement. Continue alternating legs for the desired number of repetitions.
Reps: 12-15
Set: 3-4
#5 Best Exercise To Lose Belly Fat: Skipping
Skipping is a type of cardio workout that helps you lose belly fat. Unlike other exercises that target specific body parts, skipping rope exercises your entire body.
This makes it an effective workout for those looking to lose belly fat. Skipping also burns more calories than most other exercises, making it an ideal workout for those looking to lose weight.
In addition, skipping rope is a low-impact exercise, which means it is gentle on your joints. This makes it a good option for those with joint problems or injuries.
As a result, skipping is an excellent exercise for those looking to improve their health and fitness.
Direction
To skip effectively, start by bouncing off the balls of your feet. Keep your knees slightly bent and use your arms for balance. As you bounce, swing your rope over your head and under your feet.
Alternate sides with each jump. For an added challenge, try double unders, where you jump twice as high and swing the rope twice around your body before landing.
Reps: 50-100
Set: 3-4
#6 Best Exercise To Lose Belly Fat: Burpees
Burpees are a full-body exercises that target multiple muscle groups at once. They are often used as part of HIIT (High Intensity Interval Training) workouts, as they are very effective in burning calories and fat.
While any type of exercise can help you lose weight, burpees are particularly beneficial for those looking to get rid of belly fat.
This is because they target the abdominal muscles, helping to tone and strengthen them. In addition, burpees raise your heart rate and promote sweating, both of which are effective in burning fat.
Direction
To do a burpee, start by standing with your feet shoulder-width apart. Then, lower your body into a squat position with your hands on the ground.
Next, kick your feet back so that you are in a push-up position. From there, do a push-up, and then quickly return to the squat position.
Finally, jump up into the air with your hands overhead. Repeat this process for 30 seconds to 1 minute for best results.
Reps: 12-15
Set: 3-4
#7 Best Exercise To Lose Belly Fat: Kettlebell swing
Kettlebell exercises are becoming increasingly popular, due in part to their effectiveness in helping people to lose belly fat.
While there are many different kettlebell exercises, the swing is one of the most effective for burning calories and reducing belly fat.
A study published in the Journal of Strength and Conditioning Research found that participants who performed a kettlebell swing burned an average of 200 calories in just 20 minutes.
In addition, the swing is also a great way to tone the muscles in the core and lower body, making it an ideal exercise for those looking to lose belly fat.
Direction
To do a kettlebell swing, start by standing with your feet shoulder-width apart and your knees slightly bent. Hold a kettlebell in front of you with both hands.
Then, swing the kettlebell back between your legs before thrusting your hips forward and swinging the kettlebell up to chest height.
Reverse the motion and repeat. For best results, perform three sets of 15 swings two or three times per week.
Reps: 15
Set: 3
#8 Best Exercise To Lose Belly Fat: Russian twists
The Russian twist is a exercises to lose belly fat that has been around for centuries. This popular move can be done with or without equipment, making it a versatile addition to any workout routine. As the name suggests, the Russian twist requires you to twist your torso from side to side, working your oblique muscles in the process.
This movement not only helps to tone your midsection, but it also helps to improve your balance and coordination.
In addition, the Russian twist is a great way to work your core muscles, which can help to protect your spine and improve your posture.
To get the most out of this exercise, be sure to keep your abdominal muscles engaged throughout the entire movement.
Direction
To do the Russian twist, start by sitting on the ground with your knees bent and your feet flat on the floor. Then, lean back slightly and twist your torso to the right. Hold this position for a few seconds before returning to the starting position.
Repeat on the other side. You can also do this exercise with dumbbells or a medicine ball to make it more challenging. The Russian twist is one of the most effective exercises to lose belly fat and can help you achieve a slimmer waistline.
Reps: 12-15
Set: 4
#9 Best Exercise To Lose Belly Fat: Mountain climbers
If you’re looking for exercises that will help you to lose belly fat, you will definitely want to consider mountain climbers.
This exercise is a great way to burn calories and tone your stomach muscles. Plus, it’s relatively easy to do and doesn’t require any special equipment.
Mountain climbers are a type of exercises that helps to lose belly fat. It is one of the exercises that help to target the lower belly area and the love handles. This exercise also works on the rectus abdominis and the obliques.
Direction
To do mountain climbers, start in a push-up position with your hands on the ground and your feet shoulder-width apart. Then, bring one knee up toward your chest while keeping your other leg straight.
Return to the starting position and repeat with your other leg.
Continue alternating legs until you’ve completed the desired number of repetitions. Mountain climbers are a great exercises for those who are looking to lose belly fat and get in shape.
Reps: 12-15
Set: 3-4
#10 Best Exercise To Lose Belly Fat: V-ups
V-ups are a type of abdominal exercise that can help you to tone your stomach muscles and lose belly fat. They are a simple exercise to do at home with no equipment necessary.
V-ups are effective because they work all of the muscles in your core, including your rectus abdominis (the “six-pack” muscle) and obliques.
In addition, they are a weight-bearing exercise, which means that they help to build bone density.
As a result, they can help to reduce the risk of osteoporosis. One study found that doing 100 crunches burned an average of 10 calories, while doing 100 V-ups burned an average of 20 calories.
This means that V-ups are twice as effective as crunches when it comes to burning calories. If you are looking for exercises to help you lose belly fat and get toned abs, then be sure to add V-ups to your routine.
Direction
To do a V-up, lie flat on your back with your arms and legs extended. Then, raise your torso and legs off the ground, bringing them both up to meet in the middle. Lower back down and repeat.
You can also add a weight to your V-ups to make them more challenging.
For best results, pair V-ups with other exercises that target the abdominal muscles, such as crunches or sit-ups. With regular practice, you’ll soon see a difference in your waistline.
Reps: 15
Set: 4
Bonus Tip From Us
A complete diet chart to reduce lose belly fat should ideally comprise of all the food groups mentioned below in appropriate amounts. This would help in not only reducing belly fat but also provide the required nutrition to the body.
The different food groups are as follows:
1) Carbohydrates: Consuming complex carbs rather simple carbs is a better option as they are slowly digested by the body and do not lead to an increase in blood sugar levels. Good sources of complex carbs include oats, brown rice, quinoa, sweet potatoes, etc.
2) Proteins: Proteins play an important role in weight loss as they help in reducing appetite and increasing fullness. They also help in preserving muscle mass which is often lost during weight loss. Good sources of protein include chicken breast, cottage cheese, tofu, eggs, etc.
3) Healthy fats: Contrary to popular belief, including healthy fats in the diet is necessary as they help in various bodily processes and are also a source of energy. Good sources of healthy fats include nuts & seeds, avocados, olive oil, etc.
4) Fibre: Fibre is important for weight loss as it helps in reducing appetite and increasing fullness. It also helps in improving digestion and preventing constipation. Good sources of fibre include vegetables, fruits, whole grains, legumes, etc.
5) Water: Water is essential for weight loss as it helps in flushing out toxins from the body and also prevents dehydration. It is advised to drink at least 8-10 glasses of water per day.
Following a balanced diet chart along with the exercise to lose belly fat as mentioned above would help reduce lose belly fat while also providing the required nutrition to the body.
