For a lot of individuals, losing belly fat is not only cosmetic but also of vital health importance, as they wish to visit fewer doctors in the future. The ideal abs may forever elude one’s waist, but including some particularly tailored tactics in one’s regime may just help one narrow down their waistline.
Now you can enjoy belly fat reduction and core strength improvement in just 15 minutes a day. These five exercises are also focused on main muscle groups and will increase the effect of fat burning if performed regularly. Regardless of whether you are a beginner or a fan of fitness, this easy everyday workout can help you achieve your fitness targets quite drastically.
These belly fat-reducing exercises are recommended by Mumbai-based fitness trainer Marchelle D’Souza.
- Jumping jacks
Jumping jacks are an effective form of aerobic training that has stood the test of time and can use many muscles in the body. Doing such a simple yet active exercise enhances one’s heart rate, hence burning more calories and aiding in fat loss. More so, it is important to note that one of the key advantages of doing jumping jacks is the ability to work different parts of the body all at once.
Once you begin, your core, your legs, and your hands are all actively in play. The variation of movements in a classic jump involves core muscles in contraction to stabilise the body; the legs are in a jumping motion, and the arms are raised and lowered over the head. This synergy most importantly contributes to calorie burning and helps shape and strengthen these areas of the body.
The drawback of jumping jacks is that they can’t be done outdoors due to climate or other factors. There is no need for any special equipment, and they can be performed practically anywhere. Whether added to a warm-up exercise or integrated into HIIT (high-intensity interval training), as well as performed alone on their own, jumping jacks do benefit any workout plan. So, next time you want to get your heart rate up while burning calories, you should include jumping jacks in the exercise because they engage the core, the legs, and the arms for a full-body workout.
- Mountain climbers
Women and men can do the mountain climber's workout. Mountain climbers are considered a sport that has a burst of core concentration and also cardiovascular significance. The exercise starts from a high plank position, then, in a quick succession of movements, the knees are drawn towards the chest.
There are numerous utilitarian benefits to mountain climbers. In the process of performing the motion, not only core muscles are activated but also hips and shoulders. Thus, many muscle groups are working at the same time; mountain climbers become a very effective full-body exercise.
As previously mentioned, one of the major ways mountain climbers help is the core engagement. The prolonged tightening of the abdominal muscles burns some calories but, most importantly, works on refining the waist. The added benefit of cleansing the body of toxins through (the cardio part of) mountain climbers is that it raises the heart rate thus improving cardiovascular health.
Both a HIIT workout and, of course, as an exercise on its own, mountain climbers are ideal for one who wants to work on their core, enhance endurance, and burn calories. Along with that, doing mountain climbing can also help because doing it encourages a person to develop a trim waistline in addition to the effects associated with cardio workouts.
- Crunches in the style of bicycles
Bicycle crunches are a popular exercise for the core and are particularly effective on the rectus abdominis and the obliques. The starting position for this workout is lying on the back, head supported by hands and knees bent. In the case of bicycle crunches, the motion of bringing the elbow and knee together is achieved by a twisted rotation of the torso as if cycling...
Bicycle crunches are not confined to the improvement of specific muscles only. This one works out the entire core region, i.e., the rectus abdominis and the obliques, thus making it a core comprehensive exercise. On top of that, there is a torsional component in bicycle crunches, which helps to enhance the torso and the spine's range of motion.
In doing the bicycle crunches regularly, you strengthens the muscles around the torso, and you also help in shaping the figure in the waist area. The twisting movement facilitates the work of the obliques that make it possible to achieve a small waist and healthy posture. Along with them, bicycle crunches allow strengthening of the core muscles, which will improve balance and physical appearance.
Also see | Prevent obesity in children: 6 healthy habits to avoid weight gain, boost overall health
- High knees
High knees are a full-body workout that requires you to jog on the spot and keep raising your knees as high as possible. This movement results in a cardio high while offering several gains to the fitness of the body. When it comes to performing high knees, one of the most important benefits is the way the activity is done and mainly how it affects the cardiovascular system. Therefore, by all means, performing high knees will put your heart rate up, which in turn takes cardiovascular endurance and stamina to another level. A lower body workout is diverse, incorporating all the leg muscles like quadriceps, hamstrings, and calves, and this does not exclude this exercise as well.
Besides the lower part of the body, the core muscles in high knees are used, too, to a considerable degree. Knees have to be capable of rising, but so balanced and controlled that the core has to be engaged simultaneously. Quite some muscles work together during executions such as this; hence, high knees are also effective in strength and balance training.
Considering the advantages that they present, high knees can also be included in the exercises of anyone who wishes to enhance their aerobic capacity as well as the strength and stability of the lower body and the core. High knees are another good example of an exercise that can be used to warm up or fit in the HIIT session, and it works in all aspects of your fitness level.
- Plank
Planks are an essential isometric exercise. In this position, the body is kept in a straight line and supported by the forearms and toes, which engage numerous muscles. This exercise is famous for working the entire abdominal region, and it is primarily because of the rectus, transverse, and oblique abdominals.
The importance of planking is not limited to the core muscles only. When one assumes this position, the whole body is enhanced, from the shoulders down to the buttocks, enhancing strength and stability. These front muscle layers on the belly are worked on when performing the art, hence a reduced waistline. The transverse abdominus, which is a deep muscle within the midsection, also works when doing the practice, aiding the overall core and spine strength.
Another aspect of planks is that they help correct posture by reinforcing the muscles that keep the spine in place. Once you are used to holding the plank position, you may notice positive changes in your form, making it less likely for you to endure backaches or suffer injuries while performing other workouts or even working.
There is no limit on how many weeks or months you practice doing your workout sessions; incorporating planks into your fitness routine will promote benefits to your overall fitness. There is no need to do them all by themselves or as part of a period of core work; they are short, effective exercises for a number of muscle groups in addition to the development of strong inner core stability.
Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for a qualified medical opinion. Always consult a specialist for a specific health diagnosis.
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