Exercises you can do at home to get rid of belly fat

Belly oil is the most dangerous type of oil. It is also the most difficult to get rid of.

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AARP warns that people with belly fat are at higher risk for heart disease, diabetes, stroke and some cancer (1).

So you need to: (a) exercise, (b) learn from experts, and (c) change your lifestyle.

Not sure where to start? Read on to learn the top 15 core exercises and the most useful advice from 8 experts in the fitness industry.

Put them into practice and you will never worry about belly oil again. But first let's see what causes the belly fat.

What Causes Belly Fat?

The most common cause of belly fat is the established lifestyle (2).

Some other reasons, genetics, poor food habits, slow metabolism and menopause are not constantly walking, sitting somewhere (3), (4), (5).

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Surprisingly, scientists have also found that stress can also cause fat to accumulate in the umbilical region (6), (7).

What is so “dangerous hakkında about abdominal fat? What really happens in your body? Let's find it.

Why is Belly Fat so dangerous?

Umbilical oil is dangerous because of its health risks.

Medically called visceral fat, abdominal fat is a layer of fat between subcutaneous fat (fat layer just below the skin) and internal organs.

Harvard Medical School states that visceral fat causes low-grade burning in the body. This narrows the blood vessels and increases blood pressure and increases the risk of insulin resistance. (8).

As a result, you will be more prone to hypertension, diabetes, cardiovascular diseases, breast cancer, colorectal cancer and asthma.

Therefore, take action before it is too late. Start by measuring your belly fat as shown in the next section.

How to measure belly fat at home

Hub oil can be measured using these two standard methods:

  • Waist Circumference – Stand straight and use a measuring tape to measure your waist circumference. Place the tape under the last rib and above your hip bone. Reading more than 35 inches is dangerous.
  • Waist Hip Ratio – Stand straight and measure waist circumference. Then, measure your hip circumference. Perform two readings to achieve an accurate reading. Divide the waist circumference around the hip. Ratios higher than 0: 86 are dangerous.

If you fall into a “dangerous” area or nearby, the next step is to exercise. Also, exercise your belly muscles as shown below.

Top 15 Exercises for Getting a Flat Belly

* Make sure to warm up for 10 minutes before starting these exercises.

1. Brisk Walking

Target – Whole body workout to activate oil.

How To

one- Start by walking at a slow pace (5 mph).
2nd- After a minute, start walking fast. 20 seconds (6-8 mph).
3- Slow down and walk slowly for a minute.
4- Walk fast again for 20 seconds.
5- Sets and Repeats
6- Do for 5-10 minutes.

2. HIIT Sprints

Target – Whole body workout to activate oil.

How To

one- Start by jogging at 6 miles.
2nd- After one minute, start at a higher speed (10-12 mph). Do it for 20 seconds.
3- Slow down again and run for a minute.
4- Run for 20 seconds.
5- Sets and Repeats
6- Do for at least 5 minutes.

3. Exercise

Target – Lower and upper abs.

How To

one- Reach on a cushion, stretch your knees and lift your feet off the floor.
2nd- Place a thumb behind each ear. Hold the back of your head with your other fingers. Get your head off the ground. This is the starting position.
3- Start the movement by curling and trying to start with your knees.
4- Return to the starting position.
5- Be sure to breathe while curling and breathing as you go down.
6- Sets and Repeats
7- 2 repetitions 12 sets

4. Cycling Exercise

Target – Upper abs, lower abs, obliques, glute, hamstrings and quads.

How To

one- Reach on a cushion, stretch your knees and lift your feet off the floor.
2nd- Place a thumb behind each ear. Hold the back of your head with your other fingers. Get your head off the ground. This is the starting position.
3- Press your left leg down and extend it straight. Curl at the same time and turn to the right. Try to touch his left elbow with the right knee.
4- Curl back down and bend back to bring your left leg.
5- Do the same with your other leg.
6- Sets and Repeats
7- 2 repetitions 12 sets

5. Half-Sitting Reverse Crisis

Target – Lower abs, upper abs and glute.

How To

one- Sit on a mat, bend your knees and place your feet flat on the floor. Sit back and support your body on your elbows. This is the starting position.
2nd- Lift both legs off the ground and bring your knees almost to your nose.
3- Slowly move your legs to the starting position.
4- Sets and Repeats
5- 3 sets of 15 repetitions

6. Lying Leg Raises

Target – Lower abs, upper abs, grooves, hamstrings and quads.

How To

one- Lie down on a mat. Put your hands on your side and rest the palms on the ground. Raise your feet a little, look at the ceiling and close your core. This is the starting position.
2nd- Lift both legs up to 90 degrees and slowly lower them back.
3- Raise your legs again just before touching the floor.
4- Sets and Repeats
5- 3 sets of 15 repetitions

7. Sit-ups

Target – Lower and upper abs.

How To

one- Bend your knees, lie on a mat and place your heels on the mat. Close the core and place your hands on your thighs. Lift your head and shoulders off the ground and look at your knees. This is the starting position.
Lift your body off the ground and use core strength to come to the sitting position.
2nd- Slowly return to the starting position.
3- Sets and Repeats
4- 2 repetitions 12 sets

8. Flutter Kicks

Target – Lower abs, upper abs, grooves, hamstrings and quads.

How To

one- Reach on a cushion, place your hands under your hips, lift your feet, head and shoulders off the floor and close your core. This is the starting position.
2nd- Move your feet in quick succession.
3- Keep breathing. Slowdown.
4- Sets and Repeats
5- 20 repetitions 2 sets

9. Board

Target – Upper abs, lower abs, shoulders, biceps and glute.

How To

one- Kneel on a mat.
2nd- Place your elbows on the mat.
3- Extend your right leg and then your left leg.
4- Keep your neck, your back and your hips in the same line. Keep your core busy.
5- Press and hold this exposure for at least 30 seconds.
6- Sets and Repeats
7- 3 sets holding for 30-60 seconds

10. Jackknife Crunch

Target – Lower abs, upper abs, grooves, hamstrings and quads.

How To

one- Lie down on a mat. Put your hands on your head. This is the starting position.
2nd- Lift your upper body by keeping your back and neck in the same line. Simultaneously, lift both feet off the ground.
3- Try touching your knees with your hands.
4- return to the starting position.
5- Sets and Repeats
6- 12 repetitions 3 sets

11. Russian twist

Target – Inclines, upper abs, lower abs and glute.

How To

one- Sit on the mat, lift both legs, keep your knees bent and lean back slightly. Join the palm of your hand to balance your body. This is the starting position.
2nd- Turn your body to the left, then to the right.
3- Sets and Repeats
4- 2 sets of 25 repetitions

12. Leg In And Out

Target – Lower abs, upper abs, grooves, hamstrings and quads.

How To

one- sit on a mat. Place your hands behind your back with the palm on the mat. Get your legs off the floor and lean back a little. This is the starting position.
2nd- Get both legs in. Simultaneously bring your upper body closer to your knees.
3- Return to the starting position.
4- Sets and Repeats
5- 20 repetitions 2 sets

13. Bags

Target – A full-body workout that also targets absense.

How To

one- Your feet should stand apart at shoulder width.
2nd- Bend your knees and put your hands on the floor. To clarify, let's call it the “frog” position.
3- Jump back both legs and move to a board or overlap position.
4- Skip and return to the “frog” position.
5- Jump vertically and put your hands on your head.
6- Get down softly.
7- Return to the frog position and return to the board position.
8- Sets and Repeats
9- 3 sets of 8 repetitions

14. Lying Alternative Foot Taps

Target – Lower abs, upper abs, curves and glute

How To

one- Reach on the cushion and lift both legs. Extend your hand, raise your head and lift it up from the floor and tie your belly. This is the starting position.
2nd- Curl up and try to touch your right foot and your left foot.
3- Curl back.
4- Curl again and try to touch your right foot with your left foot.
5- Sets and Repeats
6- 2 sets of 15 repetitions

15. Crossbody Climbers

Target – Lower abs, upper abs, grooves, hamstrings and quads.

How To

one- Move to board position. Make sure your elbows are right under your shoulders. Keep your neck, your back and your hips in a straight line. Don't get up and drop it. This is the starting position.
2nd- Lift your right foot off the ground, stretch your knee and move it to the right side of your chest.
3- Return the right foot to the starting position. Now lift your left foot off the floor, stretch your knee and move it to the left side of your chest.
4- Accelerate and pretend to be running!
5- Sets and Repeats
6- 2 sets of 25 repetitions

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