Belly fat is among the most dangerous types of fat because it is linked with numerous health issues such as type 2 diabetes, high blood pressure, heart disease, and high cholesterol. Therefore, losing belly fat is more important than losing fat from any other part of the body.
1. Hold a plank
If you want a well-shaped frame, you just can’t afford to skip planks. Plank is a full-body workout, as it hits all the right spots including the back, chest, shoulder, and core. Performing a plank helps to strengthen and tone your entire body, thereby making it much simpler to lose belly fat.
2. Medicine Ball Burpees
Standing with your feet shoulder distance apart, hold a medicine ball with both hands. Extend the ball up overhead, then slam the ball down on the ground as hard as you can, hinging over and sitting your butt back as you slam. As you hinge over, bend your knees. Place your hands on the ground outside of your feet and jump back into a high plank position. Keep your body in a straight line. Then, jump your feet back towards the outsides of your hands so that you are squatting. Pick up the ball and press it overhead, extending your body and standing tall.
3. Sprawls
The sprawl is basically a burpee on steroids—a full-body exercise that works as many muscles as possible and burns calories while shaping and toning the upper- and lower body, especially your abs. “It takes the traditional burpee to the next level by having you touch your chest to the ground, then push-up to plank as you continue the move,” explains Braganza.
Standing with your feet shoulder distance apart, squat down and place your hands on the ground. Jump your feet back to a plank and lower your body to touch the ground. Push yourself up to a plank and then jump your feet outside of your hands into a squat. Stand back up. That’s one rep. “If you want to burn even more calories, add a jump between each sprawl,” Braganza adds.
4. 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.
5. Skipping
To have a toned belly, make sure to practice skipping regularly. This is a cardio exercise and is great for you. A study published in the Journal of the International Society of Sports Nutrition states that doing cardio at the end of your workout can help to get rid of excess belly fat.
6. Yoga
Getting your Om on won’t burn as many calories as a hilly run or lifting weights, but it can help build muscle and improve your endurance, which is crucial for boosting your metabolism. Some of the highest calorie-blasting yoga poses include the plank, chair, Chaturanga, and wheel. New to yoga and aren't sure where to start? Learn more about the different types of yoga to help you find the best practice that fits your workout goals.
Tips
- Ensure that your core is tight and your back is straight to maintain your balance while jumping and landing.
- Don’t jump too high as they are only meant to add intensity. The important factor is to land properly.
- Lean on the right, which is at a 45-degree angle to avoid back injuries.
- The squat position and form are important, so perform the movement slowly to avoid distorting the movement.
- For beginners, refrain from using ankle weights or any other resistance as the exercise in itself provides adequate intensity to burn fat.
So ladies, get ready to accelerate your weight loss journey with this powerful exercise.