Exercises to reduce belly fat

Overweight and obesity have their associated health and social issues. They can cause a hell of other diseases such as hypertension, heart diseases, stroke, and diabetes. Earlier BMI or body mass index values were thought to reveal risk of chronic health issues. When people had BMI of over 25, they were said to be high risk for these ailments. 

How to keep blood sugar under control? 

Newer studies have revealed that waist size is a more important determinant of the risks compared to BMI. When waist size to height ratio (both in inches) is over 50%, it means high chances of health diseases. Hence keeping this ratio below 50% would be healthy for every individual. But many people are unable to know how to reduce this belly fat and find it difficult to do so. 

Ways to decrease belly fat

To reduce the fat around the abdominal region, one should change diet to a low-fat, low-carbohydrate, high-proteins food. Consume more vegetables and fruits. Change lifestyle and take no tension. Exercise. But this last therapy, exercise itself confuses many. What exercises to do to reduce belly fat?

It should be a combination of exercises for the general body and those specifically targeted to belly fat reduction. 

General exercises for belly fat dissolution

Normal or brisk walking

Jogging

Running

Swimming

Specific exercises for belly fat dissolution

Cycling

Leg lifts while lying supine

Head and shoulder lifts while lying supine and with hands behind the head and holding it. This is also called crunches. Legs can be kept straight or bent at the knees. 

Crunches (Source: Wiki how) 

Twists, turns, and curls for the waist region while standing or sitting

Hula hooping

Pilates, zumba, Step aerobics, cardio kickboxing. 

Normal or brisk Walking, jogging, and running are great, easy, simple and low-cost ways to lose weight including fat from belly area. Even just 30 minutes of walking or running thrice a week can do wonders! People of all age group can do it. 

Increase on exercises that target your waists such as twists, turns, and curls around the waist. Leg lifts and head and shoulder lifts while lying supine are also good for the waist. 

For leg lift, lie supine and keep your upper arms on the side with palms facing down. And lift both legs up keeping them extended at the knees and flexing at the hips. It might be difficult in the start but will get better with time. One can use support of the wall adjoining the bed to assist if unable to do without support of wall. Start with a small angle of leg lift and increase gradually. 

For head and shoulder lifts lie supine and place your hands below the head with palms facing the head. And lift head and shoulders up. Do this 15-30 times three times a day. One can increase it gradually. Leg lifts are difficult in the older age groups but head lifts can be achieved and tried. 

Hula hooping (Source: Pinterest) 

A hula hoop is also good for the waist but could be challenging and sometimes frustrating at the start. A study stated that hula hooping for 30 minutes 3 times in a week can reduce 3-6 inches of your waist in a month’s time. Wow! 

Pilates or circuit training are also good ways to reduce waist size and also help the heart. Zumba, in one study, was found to help dissolve body fat better than pilates. 

Crunches  (Source: youtube)