Reducing fatty deposits may seem like a difficult task, but there are ways that make this process simpler and more efficient. People often want to know how they can lower fat and tonic the body.
Is it a diet, exercise, or a combination of both? We have selected a few ways that can help you to reduce your fat quickly.
According to studies made recently, when there is an increase in belly fat, you are more at risk of suffering from cardiovascular problems. Both are directionally proportional to each other. So, it is important that you try to reduce the size of your waist to increase your life span. You cannot reduce belly fat by concentrating on just your belly and ignoring other parts of your body. So, an overall weight reduction plan combined with midsection toning is what you must do.
Exercises for beginners to reduce belly fat
There are several exercises for beginners that can help you shed fat and keep your body fit and strong. Here are seven of them:
Lie on your back with your head and back relaxed on the floor and your arms behind your head.
Then brace your abs and keep your legs straight and raised about 6 inches off the ground and then you have to start the movement by lifting your left leg as high as you can.
Then you have to lower it while raising the right leg. You must do it quickly, with a scissor movement.
Each movement of both legs is considered one repetition.
Repeat 15 times.
Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.
Lie on an exercise mat, facing up.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your abdomen and synchronizing the movement of the legs with that of the arms.
Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
Try to do between 10 and 15 repetitions with each leg.
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
Lie on your back on the floor. Put your arms by your sides, with your palms facing the ground.
Raise your legs a few inches, keeping them straight.
Move your right leg to the left and vice versa, crossing your feet. That’s a repeat.
Perform between 10 and 15 repetitions.
Sit on the mat with your legs bent, relax your elbows and clasp your hands together.
From this position slowly rotate to the right, while touching the ground near your hips.
Then return to the center and continue to the left to complete one rep.
Remember that the movement is not large and must come from the rotation of the trunk.
Try to keep your abdomen contracted at all times and make this movement more controlled.
Do 30 repetitions.
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of you.
Push your legs back to the push-up position and lower your chest to the ground.
Return to position two, pushing both feet forward to return to a squat.