Exercises to Reduce Visceral Fat at Home
There are four kinds of body fats namely, brown, white, subcutaneous and visceral. Brown fat is generally the muscles which when activated burns down the white fat. Leaner people have more of these brown fats than obese people. White fats store energy and are responsible for the production of the hormone Adiponectin that makes the liver sensitive to Insulin. In this process, it lowers the risk of Diabetes. Subcutaneous fats are those that are found directly under your skin. Subcutaneous fat in the thigh and buttocks regions are not as risky as that around the belly. Visceral fat is those that lie deep inside the body and around your internal organs and creates various health complications. If you have a large belly to feel ashamed of then, you have visceral fat, and you need to burn it as early as possible. It can cause health issues like Diabetes, Cardiovascular disorders, Gallbladder malfunctions and even breast cancer. By following a strict regimen of some exercises and cardio along with a balanced diet can help you slip into your old jeans and trousers without much effort. Here are some tips discussed below how to lose visceral fat naturally.
Unlike subcutaneous fat, which jiggles and is pinch able, visceral fat lies deeper and fills the space surrounding your abdominal organs. This type of fat is linked to serious health conditions including heart disease, certain cancers and stroke. Fortunately, reducing excess belly fat will also reduce visceral fat. In addition to eating a healthy diet, you can achieve this by making cardio and strength-training part of your lifestyle.
Crunches are old school, but the key to using them is to keep going until it burns!
How to Do:
- Lie down on your back with your knees bent at a 45-degree angle.
- Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
- Leave your lower back on the ground.
- Then come back down, but just before your shoulders touch the ground, crunch upward again.
- Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.
How to Do:
- Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
- Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
- Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
- Keep your abs tight, a straight back, and strong posture throughout.
- Repeat for 15-20 reps.
- Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.