Best Exercises to Reduce Belly Fat & The Main Reason For Belly Fat
Belly exercises are the ones which concentrate mainly on the abdominal region and hence produce faster results than any other type of exercises. Unfortunately, you can’t lose belly fat with abdominal exercises. They are used to to build and strengthen abdominal muscles and not to lose your belly fat. You can’t lose belly fat with these abdominal exercises.
The main reason for belly fat: Imagine your stomach region. You have abdominal muscles over which you have a big layer of fat which is called as belly. Cortisol is an hormone which is responsible for the deposition of fat in your belly region. Cortisol is secreted due to excess stress. This is one of the main reasons for the deposition of fat in your belly region. There are some more reasons for the deposition of belly fat.
Most people do the wrong kinds of exercise in their desire to reduce belly fat. They concentrate too much on their abs, thinking that crunches will get them that flat belly they always wished for. In this article, I will only provide exercises which reduce total body fat. This is because it’s close to impossible to reduce belly fat alone. You lose fat from your entire body and your belly will also show results.
Cardio Exercises: When you do cardio to reduce stomach fat, the general rule is that the more intensive the workout, the better results it will provide. Of course, don’t do anything which is too strenuous or causes you pain, but the general rule still applies.
Strength exercises: To really lose belly fat you need to increase your metabolism by adding muscle tissue. The way to do that is through strength exercises, but not just for your belly but for your entire body. Here are some excellent strength exercises for you:
Squats – with weights or without
Push ups – close gripped and wide gripped
Lunges – with weights or withouts
Stability ball crunches
Free weights chest presses
Weight overhead thrusts
Top Exercises to Reduce Belly Fat
1. Isometric “suck in your belly” vacuum pose
Don’t think such exercises like sit ups and crucnhes are good for your abs. They have their place, but if you want to get rid of fat, they are useless since they only deal with the abdominal muscles.Instead, the vauum pose goes deeper into the structure of your abdominal wall. It actually shrinks it. All you do is suck in your lower belly and hold it for 15-25 seconds. Rest and repeat it often… for up to 5 minutes a day. 10 minutes is even better.
2. Isometric Plank
This is another great exercise that nobody is doing. Get on your hands and knees. Now spread your legs out like you’re in pushup position. Now get on your forearms. So only your forearms and toes are touching the ground.
3. Ab Wheel
Those crazy ab wheels actually work. Why people made fun of them, I don’t know. But all fitness professionals swear by them. Just go buy one and start rolling it out in front of you. I suggest you do 10-20 reps each day for best results.