Belly fat loss exercises

Let’s lose that belly fat

So, this has been the hardest to write. Firstly because I really prefer writing on things that I would have tried out myself. This one here though, is going to be our journey together. Writer and reader sort of thing.  Belly fat is… not pleasant, in any way. So, I will be sharing some ideas on belly fat loss exercises we can do at home.

After doing some research and looking for the perfect diet that will not leave me poor,and exercises that wouldn’t leave me tired. I apologize on having to be a bearer of unpleasant news. There is no gain without pain experienced!
I’m not a gym fanatic, but we have to exercise. If you are a lazy one like your writer here, get up and exercise. Incorporating some physical activity into your daily routine will definitely make you lose some belly fat. You don’t necessarily have to hit the gym.

So what’s the number one thing to do?

Set your goal

Set your goal. How much do you want to lose? What size are you aiming for?
It’s okay to want a supermodel body, but  bear in mind that your genes play a very important role in your body structure. It’s not an excuse to eat and drink your life away but set a realistic goal before embarking on that belly fat loss journey.

Come up with your workout routine

Come up with your workout routine. Choose the activities or exercises that you want to do. Note that it’s very important to choose activities that focus on your belly the most, but do select some that will focus on your body overall.

Don’t stress. Avoid thinking too much about it. Stress is a  major culprit in releasing a stress hormone that is associated with belly fat. Practice patience too. It’s a process. You can’t get a transformation in two days or one week. This isn’t surgery. Consistency and patience will take you far.

Eat right

There is nothing like a single click to anything. You can exercise till you drop but if you don’t eat right those abs will forever stay hidden under fat. Come up with a diet plan if you can. Observe the meals you have been having before, take out the foods that could be contributing to your belly fat increase. This one is not rocket science. We all know when we are eating unhealthy.
Fall in love with protein and vegetables. Limit your calorie intake and introduce some healthy snacks to your diet.

Belly fat exercises you can do in the comfort of your home

Zumba

You can dance the fat away!
Zumba is not only a fun workout, but will also keep you excited to exercise. If you are too occupied to join a Zumba class, you can still do this within the comfort of your home. There are plenty videos online of Zumba workouts. This is a great way to burn some calories while having fun in the process. No dance skills are required too.
The high intensity movements pump up your heart rate, lower blood sugar while burning belly fat rapidly too. Download your Zumba workout video for belly fat and dance that fat away. Stay hydrated though and don’t overstrain yourself. You can do your Zumba workouts 4- 5 times a week. For that extra energy you will require for those moves, eat a lot protein rich foods, carbs and healthy fats.

Download Zumba workout for belly fat from YouTube. 

High intensity interval training

These are exercise routines that entail short bursts of intense exercise combined with lower intensity moves and rest periods in-between.
High intensity exercises are usually 20-30 seconds of an activity followed by 20-30 seconds  seconds rest before proceeding on the the next activity. The best HIIT exercises for belly fat are Passion twist, burpees, jumping rope, jump squats, air squats, plank jacks, seated bicycle figure, and running.

Hiit exercises require an extreme amount of oxygen and energy during the workout. The body requires even more oxygen after the workout session is over to help return to its natural state. The idea with hiit exercises is that your body will still continue to burn fat even after you have stopped working out.  To achieve this after burn effect you have to make sure your workout session is as intense as possible. You can pick the few exercises you will want to do each day. Exercise and rest in between your seconds. Repeat the routine over and over as long as your body can. Someone can actually pick one activity which is still okay. The trick is to do that one as intensely as possible for 20-30 mins with some resting in between.

Because HIIT workouts can increase the rate at which your body burns fat, it is an excellent training procedure to  burn overall body fat, including belly fat. For the abs to show you need to burn some fat on your body overall.

Crunches

Your routine can’t be complete without doing a couple of crunches. It’s one of the most effective exercises for burning stomach fat. Crunches will help you build your abs while melting belly fat too. When you combine them with burpees or jump squats crunches will make a great addition to your high intensity interval training routine (HIIT). 

Mix basic crunch with bicycle crunch for a more satisfying result.

Basic crunch

1. Lie down on your back. Bend your knees while placing your arms across your chest or behind your head. Contract your abs and inhale.

2. Exhale and lift your upper body, keeping your neck straight.

3. Hold at the top of the movement for a few seconds before going back down to your starting position. Don’t relax all the way back though.
Repeat exercise 10-20 times.

Bicycle crunches

1. Lie down on your back. Bend your knees and plant your feet on the floor. Your arms should go behind your head entwining your fingers if you wish, with your elbows pointing upwards.

2. Brace your abs. Lift your knees to 90 degrees and raise your upper body. This is the starting position.

3. Exhale, rotate your trunk, moving your right elbow and left knee toward each other. At the same time straighten your right leg. Try to hold that position for a few seconds for effective results.
Inhale and return to starting position.

4. Exhale. Move your left elbow to your right knee and extend your left leg. Pause on for a few seconds. This completes 1 rep.

Repeat exercise for as long as you can. You can take few seconds breaks in-between.

Walking

If you are one for simple cardio exercises, walking should be your form of exercise to burn belly fat and lose weight overall. Some people because of age and health issues can’t do intense exercises. Walking is a simple exercise that can help you lose weight while burning belly fat too. Walking for 30-60 mins 4 or 5 times a week can help burn belly fat without having to do intense exercises. Try to walk on inclined roads too.

Maintain a quick step while at it too, especially for the first better part of your minutes. If you intend to walk for 40 minutes, you can start off walking really fast for 20 mins and slow down on the other 20 minutes. Walking alone can be sometimes boring. Walk with your dog if you have one. Walking with a friend is refreshing too. Put on some earphones and listen  to your favourite playlist while at it.
You can also join a walking group if you have one close by.

Sex

Yes!
Have sex. Sex has been seen to help in burning some calories including belly fat in both men and women significantly. Stick to one partner though and practice safer sex. Oh, and this one only applies to the adults!
Read this article on sex and weight loss from The health site.com

Dive into your workout routine with  a positive attitude. Exercise improves your mood. Get rid of any feelings of anxiety or stress by working up a sweat. A healthy body is equal to a healthy mind.
My next article is going to be on my personal workout plan and what my body goals are. Look good, feel good!

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