Don’t Be Confused Anymore, Here Are the Exercise Options to Reduce Belly Fat

A bloated belly not only reduces confidence but also poses health risks. However, don’t worry, there are many ways to tackle belly fat, including regular exercise.

Belly fat occurs due to the accumulation of fat in the abdominal area, either under the skin or within the abdominal cavity. This usually happens when calorie intake exceeds the calories burned by the body. Additionally, a bloated belly can be caused by:

• Unhealthy lifestyle habits, such as lack of sleep, infrequent exercise, and frequent alcohol consumption
• Menopause
• Prolonged stress
• Certain medical conditions, such as obesity, ascites, Cushing’s syndrome, metabolic syndrome, and hypothyroidism

If left unchecked, a bloated belly can increase the risk of heart disease, stroke, diabetes, and hypertension. Therefore, it is important to maintain an ideal weight. One way to do this is through regular exercise, which not only helps in weight loss but also in reducing belly fat.

Exercises to Reduce Belly Fat

Waist circumference should not exceed 90 cm for men and 80 cm for women. If your waist circumference is more than this, try the following exercises to reduce belly fat:

1. Jogging Jogging is a practical and effective exercise for burning belly fat. Jog for 20-30 minutes, 3-5 times a week.
2. Swimming Swimming helps burn body fat and maintains muscle strength and heart health. Swim for 20-30 minutes, at least 3 times a week, to help reduce belly fat.
3. Aerobics and Zumba Aerobics and Zumba are effective for burning calories and reducing belly fat. They also help strengthen joints and bones and reduce stress.
4. Yoga and Pilates Yoga and Pilates movements are effective for reducing belly fat and improving overall body health, including sleep quality and stress reduction.

Exercises to Tighten Abdominal Muscles

Besides the above exercises, there are specific workouts to tighten abdominal muscles:

1. Sit-ups Sit-ups strengthen abdominal muscles. Lie down with knees bent, lift your body towards your knees while exhaling, and lower it slowly while inhaling. Do 10 repetitions (1 set) and repeat 2-3 sets per day.
2. Crunches Crunches are similar to sit-ups but only lift the head and shoulders. Lie down, place your hands on your thighs, lift your head and shoulders about 8 cm off the floor while exhaling. Repeat 10-20 times.
3. Plank Planks tighten abdominal muscles and strengthen shoulder, arm, and thigh muscles. Position your body straight facing the floor, supported by your forearms and toes, and hold the position for 20-30 seconds.

In addition to regular exercise, consume nutritious food, manage stress well, and avoid fatty foods and alcoholic beverages to prevent a bloated belly.

If you are still confused about which exercises are best for reducing belly fat or if your weight is not decreasing despite dieting and exercising, consult a doctor to get the best solutions, whether through diet, exercise, or medication.