It is well-known that belly fat is the most dangerous kind of fat since it is the hardest to lose. Having a large amount of belly fat could put you at risk of heart disease and stroke too. Maintaining a healthy lifestyle and a good exercise regime can help prevent health issues.
Belly fat is majorly caused by a sedentary lifestyle, genetics, slow metabolism, and menopause. Stress is the new addition to this list. Stress also results in the body accumulating excessive belly fat. So, how to determine if you have more than acceptable belly fat?
- Waist Circumference: Stand straight and take a measuring tape to measure the circumference of your waistline. Any reading above 35 inches is dangerous, and you have excess belly fat.
- Waist to Hip Ratio: Stand straight. First measure your waistline, then your hip. Now divide the waist circumference to the hip circumference. Any ratio above 0.86 (Females) and 0.95 (Males) is considered dangerous.
Here are 3 easy yet significant exercises and workouts for burning belly fat:
- Brisk walking: This is something you can incorporate pretty easily in your day-to-day lifestyle. This easy workout will help you reduce your belly fat significantly. Start by walking at a slow pace, then walk swiftly for about 30 seconds, and then resume your slow pace. Repeat this cycle for about 30 minutes each day. It is a suggestion that you breathe only through your nose while doing this exercise, as this will help you conserve more energy.
- Crunches: This exercise targets your lower and upper abs. Start by lying down on your mat, flex your knees so that they are upright. Place both your palms on the back of your head and bring your chin close to the top of your knees. Do this while keeping your back straight for maximum benefit. Repeat this for about 4 sets of 20-30 reps each.
- Bicycle crunches: Bicycle crunches help you reduce the fat around your lower, abdomen, obliques and hamstrings. For this, lie down on your mat, flex your knees and lift them right off the floor. Then, support your head with both palms just like in the case of normal crunches. Lift your head off the floor. Push your leg in an outward manner, extending it straight, then curl it up again. While you are doing so, ensure you also twist your body and bring your elbow closer to your knee. Repeat the same process with both legs in about 4 sets of 20-30 reps each. Maintain your breathing, otherwise, you might get cramps.
Contact us here to get a customized workout plan for yourself.