Fitness

Exercise To Reduce Belly Fat

In order to survive in the rat race and maintain pace with the fast moving world, we often forget to take care of our body and neglect our health and fitness. All too often, we eat what we should not eat (junk food) and neglect things we should do (exercise).

Then the day comes when, somehow, the pants that we have worn for the past 2 years no longer fit. How could this have happened? Did the pants shrink? Finally you realize that the pants did not shrink but, instead, your waistline has grown.

The presence of belly fat not only looks unappealing but research indicates that an apple shaped body can also be very dangerous to our health. People who carry fat in the abdominal area are more likely to suffer from certain health conditions and diseases, such as heart disease, diabetes and some forms of cancer. Fortunately, belly fat can be tackled by acting wisely and taking appropriate measures as soon as possible. This article presents various exercises you can do to reduce harmful belly fat.

Exercises to Help Whittle Down your Waistline

  • Walking:

One of the easiest and the most effective ways of shedding the extra fat around the waist is going for a walk. A daily 30 minute walk can do wonders in helping you lose weight, thereby reducing belly fat. Research has shown that even when exercise is broken up into smaller time increments, say 3 10-minute walks, the benefits are still there.

  • Air Cycling:

Air cycling helps to reduce the accumulated fat around the waist. In order to practice air cycling, lay on your back on a flat mat, placing your hands palm down at your sides. Now, slowly lift both of your legs and make a cycling movement in the air for about 2 minutes. This exercise helps stiffen your abdominal muscles and lose extra fat around your waist.

  • Leg Lifting:

The leg lifting exercise is similar to air cycling in that it strengthens and tones your abdominal muscles. The procedure for this exercise is as follows: lie down on a flat mat placing both hands at your sides. Now, slowly lift both the legs into the air until they make a 90 degree angle with your body. Your heels should be pointing at the ceiling. Remain in this position for about 10 to 15 seconds and then slowly bring both the legs down. Repeat this exercise 5 times daily to help fight abdominal fat.

  • Trunk Rotation:

This form of exercise helps in maintaining a prominent waist line. Lie on a flat mat with knees bent and feet flat on the floor. Raise your arms toward the ceiling. Now, slowly lift and twist your upper body towards the left side of your knees and next towards right. Repeat this form of exercise 15 times.

  • Rope Jumping:

Ever thought that a childhood game such as jumping rope could be effective in helping you lose belly fat? Yes, that’s right, jumping rope is an excellent exercise to help you shed inches around the waist. Because it is a highly aerobic exercise, jumping rope will help you lose weight all around, including the weight you carry around your belly.

Although these exercises can be extremely helpful in shedding inches around the waist, one must always keep in mind that exercise is always more effective if you follow the right diet. Eating lots of fruits, vegetables and whole grains in addition to following these exercises will make it easier for just about anyone to lose unwanted belly fat.

References

http://my.americanheart.org/professional/General/Body-Fat-Distribution-and-Mortality-Risk-Thinking-Small_UCM_433097_Article.jsp#.Tz8s_LS1b3A

http://forecast.diabetes.org/magazine/features/exercise-good-questions-and-answers?page=0%2C1

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