9 EASY EXERCISES TO REDUCE UPPER BELLY FAT
Belly fat is the most dangerous type of fat in the body and also the most difficult to remove. This type of fat has been associated with many life-threatening cardiovascular problems such as high blood pressure, stroke and atherosclerosis as well as diabetes and other health problems.
Everyone wants to have a flat belly, but this is easier said than done. The removal of belly fat depends on many factors including our diet and metabolism. If your metabolism isn’t working properly, you will have a hard time losing your excess belly fat, which is why you need to restore its proper function.
The main causes of excess belly fat are poor metabolism and diet, sleeping after meals, eating late at night, genetics, stress, poor sitting posture, physical inactivity, hormonal changes, alcohol abuse and a generally sedentary lifestyle. Although difficult to lose, there are some exercise which can help – here are 9 easy exercises that will bust your belly fat:
Reverse crunches are, as the name suggest, crunches done in reverse. Lie on the floor and extend your legs, then put your hands under your head and move your legs up and down like on the picture above. The reverse crunches will tone and tighten your abs and reduce your belly fat.
STANDING SIDE BEND
Stand on the floor with a weight in your arms and bend your body side to side and keeping yourself in the bent position for 15 seconds.
Crunches are one of the best exercises for busting belly fat and reinforcing your abs. To perform the double crunch, lie on your back on the floor with your hands behind your head, then bend your knees to 90-degrees and crunch up by raising your knees to your chest 10-15 times. Repeat the exercise in 3-4 sets.
Lie on the floor and keep your hands behind your head, then lift your legs off the ground and lift your upper torso as well. Now, touch the opposite knee and forearm and repeat the exercise 10-15 times in 3-4 sets.
VERTICAL LEG CRUNCHES
Lie on your back on the floor and put your hands under your head, then extend your legs towards the ceiling and keep them up. Repeat the vertical leg crunches 10-15 times in 3-4 sets.
Lie on your back on the floor and lift them up, then extend your right and left leg like in the picture above. Repeat the exercise 10-15 times per set in 3-4 sets.
Go down in a plank position, then hold on for 30-45 seconds and move to the sides like in the picture.
Go down on the ground on one side of your body and make sure your hips are off the floor. Hold the side plank for 30-45 seconds and gradually increase the duration until you reach a minute or two.
RUNNING AND WALKING
Simply running or walking every day will boost your metabolism and help you lose a ton of weight. Both exercise involve all major muscle groups and help the body burn fat. And it’s not just walking or running that can help – jogging, swimming, and similar cardio exercises can burn more calories and help you lose more weight.
In order to stay fit and prevent the accumulation of belly fat, you need to eat a healthy diet focused on foods rich in fiber as well as fresh fruit and vegetables. Avoid sleeping in the afternoon, and eat more soups and salads. Green tea can help as well, so make sure to drink a few cups of it a day.
Apple cider vinegar is another great solution for busting belly fat – take a tablespoon or two a day in order to keep your metabolism running high. Drinking a glass of hot water 10 minutes before or after meals will help the body burn the excess belly fat.