When many people think of losing weight, one of the first things that comes to mind is getting a toned and flat tummy. I hate to break it to you this way but doing hundreds of crunches every day isn't the best way to lose belly fat. In fact, exercises that promote spot reduction just don't exist.
“Spot reduction isn’t a practicable approach to losing belly fat," Explained by an experienced fitness trainer Sadique Wumpini said "But there are some great core-focused exercises that will burn fat all over the body resulting in a strong and more chiseled core.”
doing a variety of exercises that combine cardio, strength, and core work will ultimately help you reduce body fat. "I'm a big fan of exercises that are core-focused, but work multiple muscle groups simultaneously with a HIIT component for added calorie burn,” he added.
Things To Note In a Weight lose campaign
Please note that It's very true that you can not outrun a less nutritious diet eating healthy vitamin rich foods and a balanced diet play a big role in overall fitness and helping you reach your goals (it's best to consult with a Registered Dietitian Nutritionist (RDN) to figure out what works best for you).
Here are the best exercises and workouts to lose belly fat, according to personal trainers:
1. Mountain Climbers
Mountain climbers are great for building cardio endurance, core strength, and agility. You work several different muscle groups with mountain climbers—it's almost like getting a total-body workout with just one exercise.
As you perform the move, your shoulders, arms, and chest work to stabilize your upper body while your core stabilizes the rest of your body. As the prime mover, your quads get an incredible workout, too. And because it's a cardio exercise, you'll get heart health benefits and burn calories.
Step-by-Step Instructions
When you're just starting out, try the classic variation of the exercise:
1.Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
2.Check your form your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
3.Pull your right knee into your chest as far as you can.
4.Switch legs, pulling one knee out and bringing the other knee in.
5.Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
2. Burpees
Burpees are a calisthenics exercise. This means they use your body weight for resistance. With burpees, the focus is on a full-body calisthenics workout that aims to build muscle strength and endurance in both your lower and upper body.
A standard burpee exercise works to strengthen the muscles in your legs, hips, buttocks, abdomen, arms, chest, and shoulders.
How to do a burpee with correct form
1. Start in a squat position with your knees bent, back straight, and your feet about shoulder-width apart.
2. Lower your hands to the floor in front of you so they’re just inside your feet.
3. With your weight on your hands, kick your feet back so you’re on your hands and toes, and in a pushup position.
4. Keeping your body straight from head to heels, do one pushup. Remember not to let your back sag or to stick your butt in the air.
5. Do a frog kick by jumping your feet back to their starting position.
6. Stand and reach your arms over your head.
7. Jump quickly into the air so you land back where you started.
8. As soon as you land with knees bent, get into a squat position and do another repetition.
3. Russian Twists
The Russian twist is a core exercise that improves oblique strength and definition, explains DiVecchio. The move, typically performed with a medicine ball or plate, involves rotating your torso from side to side while holding a sit-up position with your feet off the ground.
How to do Russian twists:
Sit up tall on the floor with your knees bent and feet off the ground. Hold a medicine ball with your hands at chest height. Lean backward with a long, tall spine, holding your torso at a 45-degree angle and keeping your arms a few inches away from your chest. From here, turn your torso to the right, pause and squeeze your right oblique muscles, then turn your torso to the left and pause to squeeze your left oblique muscles. The movement should come from your ribs and not your arms.
4. Walking
Yes, you read that right. Simply walking can go a long way toward helping you shed belly fat It seems so simple but 45 to 60 minutes of brisk walking every day can do wonders for your metabolism. Plus, it ensures that you don't over-train, which can lead to an over-production of cortisol—a stress hormone that's been shown to contribute to belly fat.
5. Plunks
Strengthening the core is an important aspect of any workout regimen. A strong and solid core looks and feels good. But more importantly, it helps to stabilize, balance, and power the body during just about every other activity. Core strength is the basis for all coordinated and powerful athletic movements. A strong core can reduce stress on the joints and allow you to achieve better posture.
The plank exercise can also be used as the basis for a core muscle strength and stability test. The plank is more of a strength-building exercise than a cardio exercise, but by engaging a range of muscles it can also help to boost your calorie burn.
Step-by-Step Instructions
Select a position where you can broaden your entire body length. Utilizing an exercise mat will give you enough passing to be comfortable down on the ground. You can pick whether to do the plunk workout on your palms or your lower arms
Begin in the plank position, face down with your forearms and toes on the floor. Your elbows are directly under your shoulders and your forearms are facing forward. Your head is relaxed and you should be looking at the floor.
Engage your abdominal muscles, drawing your navel toward your spine. Keep your torso straight and rigid and your body in a straight line from your ears to your toes with no sagging or bending. This is the neutral spine position. Ensure your shoulders are down, not creeping up toward your ears. Your heels should be over the balls of your feet.
Hold this position for 10 seconds. Release to floor.
Over time work up to 30, 45, or 60 seconds.
NB:The Best way to stay healthy and get that body you always dream about is to stay consistent with All the listed workout and You'll succeed losing weight.
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