8 Simple Exercises to Reduce Belly Fat
Belly fat is more than just an unattractive physical problem, since it can pose a serious risk to your health. Belly fat is a sign that there is visceral fat (fat that lies deep within your belly). An excessive amount of visceral fat causes changes in your body like high blood pressure, high cholesterol levels, and insulin resistance. It can even increase estrogen levels which can lead to higher risk of cardiovascular disease, stroke, breast cancer, type 2 diabetes and colorectal cancers. Women should try to maintain their waistlines at a maximum of 35 inches and men should not allow their waist to exceed 40 inches.
According to studies made recently, when there is an increase in belly fat, you are more at a risk of suffering from cardiovascular problems. Both are directionally proportional to each other. So, it is important that you try to reduce the size of your waist to increase your life span. You cannot reduce belly fat by concentrating on just your belly and ignoring other parts of your body. So, an overall weight reduction plan combined with midsection toning is what you must do.
1. Vertical Leg Crunch:
Performing this exercise is similar to doing a leg crunch except that the legs are straight up, forcing the abs to work and adding intensity to the routine.
How To Do:
- Lie on the floor with the legs straight up, knees crossed, and place the hands beneath the head for support.
- Contract abs lifting the shoulders off the floor and keep legs in a fixed position to crunch.
- Do 1 to 3 sets with 12 to 16 repetitions.
Burpees have a much-deserved reputation for being brutal, but they’re so popular because they get amazing results. Like most things that are hard, the end results make it all worthwhile.
How To do:
- Start from a standing position with your feet shoulder-width apart.
- Drop to the floor, and perform a push-up.
- At the top of the push-up, jump forward to bring your knees to your chest, and continue the jump to bring you
- as high off the floor as possible and back to a standing position.
- These are real killers, but try to do as many as you can in two to three sets, lasting 30 seconds per set.