Has your belly fat and excess weight become enough once and for all?
Being overweight and having excess belly fat increases the chances of developing many diseases like diabetes, heart disease, coeliac disease, high blood pressure, sleep apnea, kidney disease, gallbladder disease and more (source).
But don’t panic! With the right tips and exercises presented in detail in this article, you can get rid of belly fat and get a flat stomach for a long time.
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Why belly fat is dangerous for your health?
The human body needs fat to function. A low body fat percentage (less than 5%) can also be harmful to organs and health.
However, one should not confuse a few pounds of extra weight with excess belly fat. Because it is the fat in the abdominal cavity that can lead to health problems (source).
Excess belly fat is very unhealthy. It is therefore very important to deal with the excess fat in the waist area as soon as possible.
Now it is important to check that you are not suffering from excess belly fat. Take a tape measure and use it to measure the circumference of the middle of your body.
Anything over 102 cm in men and 88 cm in women is called abdominal obesity.
To achieve a lower body fat percentage, how do you do it?
You should focus on the following three areas to get a tight stomach:
- Nutrition (50%)
- Compiled Exercises (25%)
- Abdominal exercises (25%)
Why is nutrition so important?
Because eating healthy and being conscious of what you put in your mouth is many times more effective than just agonising over ab exercises. It takes a lot of time and energy to burn 500 to 1000 calories through exercise. People often think that they will burn a lot of fat quickly just by going for a run.
After a while, the big disappointment comes when it turns out that getting rid of belly fat is more difficult than expected. That’s why trying to lose weight by jogging is the dumbest thing you can do if you want to get a toned stomach.
What to eat and what not to eat to get a flat stomach is much more important than just doing physical exercises or throwing yourself into an aerobic activity like jogging.
Studies on physical activity and obesity confirm this. An American study showed that overweight people rarely lose weight and burn body fat if they only exercise and do not change their diet (source).
Get rid of belly fat with compiled exercises
Compound exercises, which are referred to as “assembly exercises” or “combination exercises,” are fitness exercises in which several muscle groups are addressed at the same time.
Since several muscle groups are activated at once, these exercises are very effective. Most abdominal exercises only focus on the abdominal muscles. As a result, other muscle groups in the body are hardly trained or not trained at all.
So if you’re only doing abdominal workouts, you’re going to miss out on the benefits of compound exercises. Compound exercises are very effective for getting a flat stomach because:
- You ou burn more calories when you exercise.
- The largest muscle groups are trained and the muscles are defined more.
So, a combination of a healthy diet and specific exercises is the best way to burn calories and lose body fat. By training intensely with compound exercises, you will not only burn stubborn body fat, but you will also get a tighter and more attractive body over time.
Lose belly fat with abdominal exercises
Lose belly fat with abdominal exercises
When it comes to abs, it’s good to know that the rectus abdominis is responsible for the famous “six pack”.
• In men, abs won’t show until body fat drops to 12% or below.
• The proportions are slightly different for women, which means that their abdominal muscles become visible from around 18% body fat.
So now you know that ab exercises are not done to burn belly fat, and compound exercises are doubly good for a lean and athletic body.
You have also learned that proper nutrition and calorie restriction are the most important factors in getting a flat stomach.
So, of course, now you may be asking yourself, what are abdominal exercises really good for?
Well, regardless of the above, ab exercises are still very important for getting strong abs. Our abs may still be hidden under a layer of fat, but that doesn’t mean you shouldn’t exercise them.
Abdominal exercises strengthen the core of your body.
The abdominal muscles not only protect important internal organs, but also ensure better core stability, better posture, and the reduction of back problems.
Conclusion: It is the combination of these 3 important areas that will ensure that you lose weight, lose belly fat, and get a more attractive body.
So, now let’s come to the main topic which is –
6 best exercises to reduce belly fat for females at home
The following exercises activate both the abdominal muscles and the other major muscle groups in the body.
You should always do at least 4 sets per exercise and 12 repetitions per set.
Losing belly fat has never been easy. As already mentioned, too high a body fat percentage can only be combated successfully if the diet is right.
Exercise #1: Reverse Leg Raise
The reverse leg raise is an isolated abdominal exercise.
Exercise #2: Side Plank
The side plank is a great isolated exercise that helps develop abs.
Exercise #3: Power wheel
The power wheel exercise is an abdominal exercise that you can do with a wheel or with a dumbbell.
Exercise #4: Squats
Squats are compound exercises that engage the whole body and also engage the glutes.
Exercise #5: Leg Climbers
Leg climbers are effective exercises for developing abdominal muscles.
Exercise #6: Ballet Twist
And to end this article, I recommend the Ballet Twist, with which you can get a flat and toned stomach. This exercise targets both the obliques and the rectus abdominis.
This article does not address individual circumstances and is for general informational purposes only. It is not a substitute for professional advice or help and should not be relied upon for any decision-making. Any action you take on the information presented in this article is entirely at your own risk and responsibility!