Belly fat might be pretty tough, but if at all possible, the correct combination of the right workout, nutrition, and recovery can yield the results you want. Here are some 5 strong exercises that can burn calories, tone abdominal muscles, and, consequently, have a noticeable impact on body fat, including belly fat. You are going to tone up and slim down week after week if you stay consistent with these exercises.
1. Aerobic Training (LISS):
To reduce belly fat, one can take up LISS (low-intensity steady-state) aerobic training such as cycling, brisk walking, or steady jogging for 30-60 minutes (even more) and 4-5 times a week. It must be kept steady at a low to moderate pace so that the heart rate is maintained at 50-65% of the maximum heart rate to burn fat. So, it needs spending extended periods without feeling fatigued and being comfortable. Adding up the LISS with a reduced-calorie diet is helpful, so effective results can be gotten since it results in slow fat burning in all parts of the body, including the abdominal area.
2. Strength Training:
According to Kushal Pal Singh, fitness and performance expert, Anytime Fitness, “To reduce the belly fat through the resistance training, incorporate the compound exercises such as the squats, deadlifts, and bench presses, since they recruit multiple muscles and will burn more calories. Do 2-3 sessions per week, progressively overloaded. Though spot reduction is impossible, this approach helps reduce overall body fat, including the belly, within weeks.”
3. Calisthenics:
The full-body exercises that not only help strengthen but also burn calories can be included for the purpose of burning belly fat. Examples of such exercises are burpees, mountain climbers, push-ups, and jump squats. The workout should be accompanied with a healthy, calorie-controlled diet and maintained for a few weeks to see noticeable results.
4. High-Intensity Interval Training (HIIT):
HIIT is probably one of the best ways to burn calories and lose fat in a few minutes. This kind of training is, in fact, an intense burst followed by periods of low intensity. For example, you may sprint for 30 seconds, then walk or jog for 30 seconds. Do this back-to-back for some 20 to 30 minutes. This elevates your heart rate, and a person’s metabolism keeps going a little extra even after training. Adding jump squats, burpees, and high knees mixes things a little.
5. Core-strengthening planks:
These are good to engage the core muscles, which can make the muscles in the abdominals strong; thus, a person will become more efficient to move about. Basic Plank: common forearm plank and side plank. One may perform 2-3 sets of these exercises and elongate the time holding for effective outcomes.
Tips for success
According to Dr. Richa Mishra, Physiotherapist, “These exercises come along with a healthy diet, hydration, and sleep to bring in the best outcome. Although these exercises burn all that excess body fat, including belly fat, there are only two things through which changes happen.”
These factors are- consistency and calorie deficit. A calorie deficit is the process where an individual takes fewer calories than he burns. A safe daily deficit of 550–1100 calories will give sustainable weight loss of 0.5–1 kg per week without impairing health. Severe deficits can lead to muscle loss, nutrient deficiencies, fatigue, and a slower metabolism. To maintain a healthy deficit, focus on nutrient-dense foods, track intake, and combine diet with exercise to preserve muscle mass and ample rest/sleep. Always consult a fitness coach before beginning to ensure a balanced approach to fat reduction.
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