In this present world, everyone is running with time no time to be healthy. There is no time to have a proper and filling breakfast. People just fill up their stomachs with junk foods all the time. This not only keeps them unhealthy but adds fat to different parts as well. Excessive fat deposition in our bodies can give rise to problems of heart, shortened breath, high blood problems etc. It can also cause a person to be obese. While there can be different reasons for fat deposition in a body mainly for genetic reasons, many people get fat in the lower abdomen after pregnancy or by eating junk food. Excessive body fat in our body can affect the endocrine system of our body. It can cause deficiency or excessive hormone secretion leading to different severe problems in our body.
Excessive abdominal fat in the body can give rise to a belly bulge. It is closely related to visceral fat in our body but is different on many terms. Abdominal fat muscles are mainly on the outer layers and can be held in hand. But visceral fat is deep inside between two organs. Only proper dieting is not enough to reduce the abdominal fat. Proper dieting along with the exercises helps in the reduction of abdominal fat.
Exercises for Abdominal Fat Reduction:
There can be various exercises that can help in reducing the abdominal fat. Some of them are given below:
1. Crunches:
Crunches are the best way to lose abdominal fat. The way you let your thigh bent and pressure your abdominal part, the fat is forced to decrease. Crunches alone don’t have the power to reduce the abdominal fat. Jogging and running has to be a part of your schedule to reduce abdominal fat. It is hard to comprehend how the body works and from where the body mobilizes the fat in our body as fuel.
When then fats are burnt they are used as energy and hence in an indirect way exercises increase the metabolic activity in our body. Crunches not help in burning down the body fat but also strengthen the thigh and back muscle. They help in bringing strength to the spine. Crunches alone do not help burning down the abdominal muscles, but helps the belly muscles gain endurance and more power. For the abdominal muscle to lose weight a full cardio exercise for the whole body has to be maintained. While doing crunches, a few tips have to be remembered. While doing crunches, try not to be picking your back up fully.
The second precaution that has to be kept in mind is to not move your head too much because it might hurt your neck or shoulder. You can do this crunching exercise at least thrice or four sets. Increase the number of sets as time goes by.
How to Do Crunch Exercise:
- Lay down on your back.
- Put your hands back on your head and cross them
- You can put them on your chest also.
- Join your legs together.
- Put up your leg 90 degree straight
- Fold your leg from the knee
- Inhale
- Put up the upper torso slowly towards the legs
- Exhale
- Put your torso down.
- Repeat the process
2. Twist Crunch:
Twist crunch is the modified version of crunches. It is not exactly the same thing as basic crunches. Twist crunch help in burning the belly fat to a greater extent. Twist crunch is a little difficult to achieve. It requires practise. An amateur person is advised to start this twist crunching after becoming a basic crunch master. You have to practise and do this 20times at a time. You can increase the number of sets as time increases. It is important to inhale and exhale in a proper way while doing the crunches.
How to Do Twist Crunch:
- Lay on your back.
- Fold your knees with feet on the ground.
- Put your hand behind the head in a crossed way supporting the head.
- Pull up the upper torso and try to touch the right elbow to the left knee without moving the leg
- Lay back down
- Pull up the upper torso again and try to touch the left elbow with your right knee without moving your leg.
- Lay back
- Repeat at least 20 times
3. Bicycle Exercise:
Bicycle exercise can be helpful not only in removing the abdominal fat but in strengthening the thigh muscle. This set of exercise should be done at least 25 sets a day. It does not take much practise and is pretty basic in nature. Proper inhalation and exhalation should be kept in mind while doing this exercise.
How to Do Bicycle Exercise:
- Lay down on your back
- Put your legs straight ahead
- Put your hands straight on your side or under the bottom
- Put one leg up and bring it close to your close to your torso in a circular way
- Put the other leg up and bring it close to your upper torso in a circular way
- Repeat this like you are cycling
- Do this at least 25times taking a few seconds break
4. Vertical Leg Crunches:
Vertical leg crunches are a punch of crunches and vertical leg lift. It reduces your abdominal fat and tightens your leg muscles. It adds strength to your lower back. Vertical leg crunches help you achieve the perfect figure if practised for quite a few months. You have to repeat this exercise for at least ten times for best results. Do not try to overdo this exercise as it might tighten your muscles and make you feel sore.
How to Do Vertical Leg Crunches:
- Lay down on your back
- Lift up your legs upwards with one knee crossed over another
- Position your body properly
- Breathe in
- Lift up to your upper torso towards your legs without moving the legs
- Breathe out
- Breathe in as you lay back
- Repeat this process at least 15times
5. Lunge Twist:
This is a twisting exercise which is advised and prescribed for beginners. In comparison to other exercise, this one shows results pretty quickly. It has to be repeated 10 times a day. For best results, the process has to be continued for at least a few weeks. It might need some time to getting used to the process. One tip while doing this exercise is to not to overdo it otherwise it might tighten your muscle and make it sore.
How to Do a Lunge Twist:
- Stand straight up
- Put both your hands on your side straight
- Put one leg forward
- In this position try to sit as if you are sitting on a chair
- Now try to bend your upper torso and only upper torso towards the left and right
- Pull back your leg and stand straight
- Do the same with another leg
- Repeat this for at least 15times
6. Stomach Vacuum:
This exercise is pretty simple and mainly concentrates on breathing instead of steadily increasing the rate of heart beat. This exercise has to be practised along with other crunches, stretches and planks so that the regularity of the breath is maintained. This exercise is pretty simple and has to be done for at least 20 times in a go.
How to Do a Stomach Vacuum:
WAY 1:
- Get on all fours
- Steady your breath
- Inhale deeply and try to loosen your abdomen
- Exhale and try to tighten the muscles of your abdomen
- Keep this position intact for at least 30 seconds
- Repeat at least 20 times
Way 2:
Another way of doing a stomach vacuum is available too. In this process you have to pretend that you are sitting inside a lift with a chair. It’s pretty simple and has to be repeated for at least 5 times.
- Stand on your legs wide apart
- Bend your knees slightly.
- Inhale through your nose
- Push back your belly towards your spine
- Simultaneously roll out your hips to the front
- Repeat at least five times
7. Bending Sideways:
This exercise is mainly done during warm-ups but is helpful in reducing belly and side fat. It is the most basic of exercises and has to be repeated quite a few times. Overdoing is strictly not advised. One tip in this exercise is not to bend more than your body allows to. The bending can differ from person to person based on his/her weight.
How to Bend Side to Sideways:
- Stand straight with both your hands on your hip
- Put one hand up and try to bend the opposite side as much your body allows.
- Come back to rest.
- Rest your hand on your hip
- Repeat at least 10 times.
8. Swimming Session:
If you plan for reduce your abdominal fat in serious way and you are not getting time to manage gym timings or other exercises then swimming will be your best choice to make an abdominal slim look. Swimming helps you to lose your weight as well as it help you to define your abdominal mass. You will get good tone for your abdominal muscles. It comes under cardio section so one or two sessions of swimming will be comfortable to reduce fat on Abdominal. Take a swimming training under proper guidance of trainer, it helps to maintain your schedule and tasks for full body workout.
9. Morning Walk or Jogging:
When you have decided to start reduce your abdominal fat then give your best everyday to achieve your goal, start your day with early morning exercise. Morning walk or jogging is the best way to reduce fat of your body; if you don’t have more time from your busy schedule then morning walk with jogging session will help you to focus on your abdominal and full body too. If you are a beginner then start small walk on your first day of morning walk and slowly day by day increase your speed of walking or go on to the jogging level. Walking or jogging both helps to reduce your belly fat but apart from this morning fresh air gives you full of relaxation and positive energy to stay calm in a full day of your schedule.
In this present world, everyone is running with time no time to be healthy. There is no time to have a proper and filling breakfast. People just fill up their stomachs with junk foods all the time. This not only keeps them unhealthy but adds fat to different parts as well. Excessive fat deposition in our bodies can give rise to problems of heart, shortened breath, high blood problems etc. It can also cause a person to be obese. While there can be different reasons for fat deposition in a body mainly for genetic reasons, many people get fat in the lower abdomen after pregnancy or by eating junk food. Excessive body fat in our body can affect the endocrine system of our body. It can cause deficiency or excessive hormone secretion leading to different severe problems in our body.
