There are many ways of maintaining a healthy physical condition that ranges from natural to medicinal. Most people prefer to use the natural due to their convenience and limited side effects. Reducing belly fat helps one in averting the risks of contracting weight related complications such as obesity, arthritis and heart complications.
Reducing Belly Fat With Exercises
Most people are concerned with reducing belly fat and forget about gaining and maintaining abdominal muscles. It is possible to reduce belly fat and gain muscle simultaneously. It only requires one to observe the appropriate dieting habits and engage in a fitness routine full of physical exercises to tone the entire body.
Losing belly fat starts with efforts to help reduce the overall body weight capacity. Depending on the severity of the condition, there are many recommended workouts to help reducing belly fat. These workouts are simple, cheap, and flexible and can be done from home. They are suitable for both men and women.
1. Scale Pose
Scale pose is very important not for its ability to help strength the pelvic floor but also core strengthening. Pelvic strengthening facilitates better sex and posture.
In a cross-legged sitting position, place your hands next to your hips and ensure that you are comfortable. At this position, tighten your pelvic floor and push into your hands so as to lift off your entire lower body from the ground. Remain at this position for at least three breaths then lower your back down.
For those who find this exercise challenging, rather than lifting the entire lower body, just lift the butt while the legs remain on the ground.
2. Boat Pose
With bent knees, sit with your feet on the floor and hands beneath your knees to aid in support. Keeping your shoulders back and your chest lifted, by engaging the abs muscles; lift your legs untill they are parallel to the floor. This enables you balance on your sitting muscles. While stretching your arms forward, begin straightening your legs. Hold at least ten breaths before releasing this posture. For effective results ensure you repeat the procedure for at least five times daily.
3. Get More From The Core
- To begin with, whenever you twist, ensure the movement occurs from the bottom rib up while the hills are still (move from the waist).
- Secondly, you should feel a tightening from one hip bone to the other throughout each move. The tightening should be similar to zipping up a pair of jeans (tighten up).
- Finally, to help protect your lower back and strengthen your abs, ensure you exhale thoroughly with each breath (exhale deeply).
4. Low-Belly Legs Reach
This exercise greatly target six-pack and corset. With knees bent to ninety degrees, lie face up with abs contracted and hands behind head. Lift shoulders and crunch while keeping knees stuck over hips and inhale and hold for at least five seconds. Ensure you extend your legs to forty five degrees while exhaling. While squeezing lower belly, hold for at least five seconds and ensure you do at least ten reps to ensure effective results.
5. The Teaser
This is an advancement of pilates-inspired move. The exercise involves lying on your back with feet lifted and knees bent to ninety degrees angle. As you inhale, ensure to tighten your abs with hand lifted up and back over head. While singing the hands forward, ensure you exhale and straightening your legs so that the body achieves a V shape.
If you find it challenging, place the hands on the floor for support to increase general body stability. While bending your knees, roll down slowly and bring the arms overhead. Ensure to perform at least 10 reps daily for effective results.
Health matters are very important, that’s why most people prefer the use of physical exercises in reducing belly fat and gaining muscle, instead of pills, supplements and surgeries. Physical exercises are convenient, flexible and inexpensive and have limited side effects.
This is a guest post written by David Gomes (@davidgomes14), a health and wellness expert who loves to write on a variety of topics such as joint health, weight loss, beauty and skin care, fashion and style. If you enjoyed these exercises to help reducing belly fat please share them with your friends. Stay fit!