Although the pandemic has given us a work-from-home culture, it has also made some of us extremely lazy and a dancer. As a result, many people gain weight and put on belly fat, which isn’t great when it comes to living a healthy life. So, if you clicked on this article, it means that you are one of those people who have realized the importance of taking small steps towards a better lifestyle. Here are some exercises to reduce belly fat that you can do in between work sessions. And you know what? You did the right thing!
In this article, I will explain the dangers of excess belly fat and list some of the easiest exercises that can significantly reduce belly fat or belly fat or whatever you call it. So, stay tuned to the end to know all about reducing excess belly fat.
What is belly fat?
Now, before we jump into the list of exercises that you can do to reduce belly fat, let’s take a look at what exactly they are. According to the author of a study on belly fat, Tauseef Ahmed Khan, “Belly fat is the fat that is stored around the organs in the abdomen and its excess is associated with high blood cholesterol, high blood pressure, heart disease, diabetes and stroke, so an excess of belly fat can increase the risk of death due to these diseases.”
The study you mentioned was published in the British Medical Journal and found that having a bigger belly can increase your risk of dying early. Hence, it is important to treat excess belly fat while you are still young as it can lead to a lot of health problems later in life.
Types of belly fat
There are two types of belly fat Visceral and subcutaneous. Although both types contribute to bulking up your gut, one is less harmful compared to the other. Can you guess which one it is?
Well, it’s belly fat under the skin. This type of belly fat can be found right under your skin and makes up the wobbly parts of your belly. Subcutaneous fat is harmless, and one can easily lose it with some regular exercise.
On the other hand, the visceral type of belly fat is the more harmful belly fat than the above. It can be found around your internal organs, and an excess of it can increase your risk of heart disease and other health problems. It can also affect your mood, appetite, and daily brain function. Moreover, it can greatly increase your stress levels, which leads to high cholesterol and diabetes.
However, you will be pleased to hear that losing visceral belly fat is not a difficult task either. You just have to do some regular exercise and maintain a proper diet, including cheat meals. Now, let’s move on to the exercises you can do to reduce belly fat.
20 easy exercises to reduce belly fat at home
1) Raising the leg while lying down
This is one of the easiest exercises you can do to reduce belly fat. It is very simple but very effective as it affects the lower abs, upper body, quads, hamstrings and buttocks.
So, to do this, lie flat on a surface with your thumbs under your hips and palms on the floor. Now, raise your legs in the air at a 90-degree angle and then slowly lower them. However, before they touch the ground, lift them up again.
Stretching is the most popular exercise that can reduce belly fat in a short time, and if you keep doing it, you could give yourself a four-pack. It mainly targets the upper and lower abdominal muscles and helps you reduce belly fat.
To do this, lie down on a flat surface and bend your knees to place your feet on the floor. Now, put your hands behind your head and try to bend your head towards your knees as much as you can. After the furthest position, return to the starting position again to start another rep. Make sure to inhale when going up and exhale when going down.
Burpees is another exercise that you can do to reduce belly fat. It’s a combination of push-ups and jumping jacks, perfect for losing weight and keeping your body active.
To do this, enter payment mode and do the same. However, when you pull back up, stand up straight and jump once into the air with your hands up. This will complete one rep of the burpee. Repeat several times in sets and be sure to take 10-second breaks after each set.
Sit-ups are also a good form of exercise that can reduce belly fat quickly and you can easily do them at home. It is easy to perform and targets the rectus abdominis and reduces subcutaneous and visceral fat.
For this, you first need to lie down with your knees bent and your hands behind your head. Now, use your core strength to pull your upper body up and go into a seated position. Then, slowly return to the starting position to try to pull your upper body back up.
Plank is one of the best exercises you can do anywhere. It mainly targets abs, shoulders, biceps, obliques and rectus abdominis, burning enough calories to reduce excess fat in the abdomen.
So, to do a plank, first kneel on a mat and rest your elbows on it. Now, gradually extend your legs outward and keep your neck and hips on the same line. Hold this plank position for at least 30-35 seconds.
6) Scissor leg lifts
It is difficult to lift two feet at a time, if you are a beginner this exercise is perfect for you
a) Lie on your back with your legs together and your arms by your side.
b) Engage your core, remember that too much rest will not work.
c) Lift one leg at a time at an angle of 45 degrees. Repeat, reduce and increase your pace from time to time.
7) Exercising dead insects
The dead bug is a very popular abdominal or abdominal exercise. There are many variations and techniques when it comes to Dead Bug exercises.
a) Lie on your back with your arm straight across your chest, trying to keep it perpendicular to the floor.
b) Make a 90-degree angle with your hips and knees, making an inverted “L” shape.
c) Begin by lowering the left arm and right leg, stopping just before they touch the ground, and returning to the starting position. Repeat with the other pair of limbs.
8) The crawling bear
Primarily an agility exercise, the Bear Claw also reduces belly fat. It’s mostly just a creep.
a) Begin this exercise sitting in a push-up position but with your knees on the floor.
b) Move forward by simultaneously moving the right hand and the other leg, keeping your back strong.
9) Russian twist
A great exercise to start working on your abdominal muscles. Russian twists are a relatively simple exercise.
a) Sit on your mat with your leg extended out.
b) Bend your knee, bend your feet and place your heels on the floor.
c) Hold your hand in front of your chest and twist your torso from side to side.
d) Remember to breathe and engage your heart.
10) Commando Plank
As the name suggests, Commando Plank is a military exercise. In addition to reducing belly fat, it also has a positive effect on your arms and spine.
a) Start in a normal plank position.
b) Push on your hand until it is straight. Then lower your hand and shift your body weight onto your forearm. Go back to your palm.
c) Repeat, inhaling and exhaling between repetitions.
To lose weight, cardiovascular training is very important. Most cardio requires an open space, so aerobic exercise is not an ideal option when it comes to working out at home.
Therefore, if you want to incorporate cardio exercises at home, jumping rope or skipping rope is a very good option. All you need is a skipping rope.
12) Stand oblique crushing
Targeting belly fat is not enough, the waist is also an important part, so working on the obliques is also very important.
a) Stand with your knees slightly bent.
b) Crush to one side by raising one hand and one leg on the same side.
c) Repeat on the other side.
13) Jumping Jack
Jumping jacks are one of the easiest exercises you can do at home without any equipment. It is a very good exercise for reducing belly fat and also affects the development of limbs, shoulders and legs. To do this:
a) Stand at attention with your hands at your sides.
b) Now, jump up and spread your legs flat on the ground. At the same time, raise both of your arms in the air.
c) After that, jump again and return to the position of attention. Do the entire exercise quickly for best results.
14) Squat jump
The squat jump is another easy exercise to dramatically reduce belly fat and strengthen your core. It involves regular squats and jumps and is a great no-equipment exercise you can do anywhere. For this:
a) Stand with your feet shoulder-width apart and lower your hips to go into a squat position.
b) Now, use your hands to lift yourself up and do a short jump.
c) After touching the ground, immediately return to the squatting position. Repeat this for best results.
15) Reverse crunch
We learned about crunches earlier in this article and this exercise is the exact opposite of that. So, instead of bringing your upper body toward your knees, you bring your knees toward your face in this exercise. It is one of the easiest exercises on this list to reduce belly fat and tone lower and upper abs, and sore muscles.
16) Heel touch
The heel touch is a simple lying down exercise that helps reduce belly fat on your sides. For this exercise, you need to lie down with your knees bent so that your heels are closer to your hands.
Now, try bending sides and touching your right heel with your right hand, then immediately bending the other way and touching your left heel with your left hand. Repeat this exercise several times and make sure to take a short break before moving on to the next exercise.
17) Cross Mountaineer
The mountain climber is one of the most effective exercises for reducing excess belly fat and improving your overall health. This is done in push mode and is fairly easy. It also does not require any sports equipment. So, you can do it easily at your home.
To do this:
a) Get into a push-up position with your hands on the floor.
b) Now, lift your right leg and bend it towards your left hand while maintaining your position.
c) Do the same for the left leg and try to bend it towards your right hand. Repeat the exercise for best results.
18) Russian twist
The Russian twist is another effective exercise for reducing belly fat and strengthening your core and gut. It is a fairly easy exercise that requires no additional equipment. To do this:
a) Sit on the floor.
b) Bring your legs together and lift them in the air.
c) While in this position, join your hands and move your upper body left and right repeatedly.
19) Leg raise
This is one of the easiest exercises on this list and involves nothing more than raising your legs in the air at a 90-degree angle. For this, you need to lie down on the floor or on a mat and join your legs. Keeping your hands on the surface, lift your legs into the air and stay in this position for at least 30 seconds.
This affects your torso, lower abs, and buttock muscles, and helps reduce belly fat quickly. And since it requires no equipment, you can easily do it at home, anytime you want.
20) Tuck jump
The tuck jump is a jumping exercise, much like jumping, although it requires no additional equipment. This exercise is fairly easy to perform and is a great exercise for those looking to reduce belly fat at home.
For this, get into a squatting position with your hands close together. From this position, jump into the air and try to bend your knees and bring them close to your chest while you are in the air. This exercise affects your heart and helps get rid of excess fat surrounding your intestines.
Well, these are the 20 best exercises that you can do at home to reduce belly fat and improve your overall health. If you start doing these exercises, make sure you do them regularly. Otherwise, you will not be able to get rid of excess belly fat. Also, make sure to maintain a proper diet with all the exercises at home.
Also read: Exercises to include in your morning routine to help prevent lethargy