Exercises to lose belly fat at home for beginners

 

Exercises to lose belly fat at home for beginners

Exercises to lose belly fat at home for beginners demands determination. Eat fit meal plan is also a part of it. Like every task, this thing also needs patience and determination because you can not achieve it within a short period of time. Once you start and with passage of time, consequences will be crystal clear in front of you. You can add pull day workouts as per your choice later on.

Health issues associated with belly fat:

Belly fat also known as abdominal obesity is a state in which visceral fat accumulates around stomach and abdomen in such a way that it may result in certain medical issues like diabetes, heart disease, hypertension and renal problems. Exercises to lose belly fat can be performed at home in order to get rid of these issues. Health is the basic need of every human being and we can achieve it at home. There is no need to go to the gym now. Gym is in the demand of celebrities and body builders. But for

Staying strong and healthy, exercise can also be performed at home to lose belly fat and body fat, too because it is difficult for some people to manage their busy schedule along with the gym so they can start their fitness schedule from their home easily.

5 easy ways to lose belly fat:

These are known as cardiovascular exercises which are helpful in losing belly fat and calories. These are good for beginners. It includes the following:

Brisk walking/ Running

Cycling

Swimming

Jumping ropes/ Skipping

Climbing up stairs

Warm up:

Before starting, we need to warm up ourselves. It can be done by simple marching or jogging in place. It will help the body muscles to prepare for exercise and better performance. It will also decrease the chances of injury.

Brisk walking and running:

Brisk walking and running not only aid in losing belly fat but they also burn calories. They significantly contribute in achieving your goal of a slimmer body. They increase the heart rate by involving all muscles of the body. Start it from 15 to 20 minutes per day and increase your pace according to your stamina.

Cycling:

If your goal is to have a slim and smart figure, then cycling is a good option for you. It targets the overall body fat and promotes healthy weight. However, it takes time to reach the target. Start it with 15 to 30 minutes per day and increase it gradually.

Swimming:

It is more beneficial for the skeletal system, health and reducing belly fat than brisk walking. It is the best choice for burning calories and muscle toning. The combination of full body movement along with water helps in quick release of energy. It should be done while maintaining heart rate level with a duration of 15 to 20 minutes. You can consult with a trainer because it should be performed in a special zone called fat burning zone.

Jumping rope/ Skipping

Ideally it should be performed from 30 to 60 minutes. But it is impossible for beginners. They can start jumping rope or skipping as per their stamina and increase the duration after that. The muscles of the whole body take part in this workout which in turn burns the body fat.

Climbing up stairs:

Climbing up stairs is an effective way to lose belly fat at home for beginners. Like other cardio exercises, it should also be done as per one’s stamina. Start it with 5 reps of 3 sets with a pause of 2 to 3 minutes. By involving the whole body weight, it gives good results as you increase its duration with passage of time.

Strength training exercises:

Here are some friendly strength training exercises for beginners to lose belly fat at home. They not only

 help in burning calories but also aid in enhancing the metabolic rate.

Push ups

Squats

Hanging leg raises

Dumbbell exercises

Push ups:

Aim for 8 to 10 reps with 2 to 3 sets and gradually increase it.

Squats:

Start with 2 to 3 sets of 10 to 12 reps by  standing with your shoulder in an active form, feet apart and lowering the body in a sitting position.

Hanging leg raises:

It increases abdominal muscle strength including lower abs. It is performed by lying  on the back with straight legs and then raising the legs towards the ceiling. Start with 2 to 3 sets of 12 to 14 reps.

Dumbbell exercise:

If you have dumbbells at home, you can perform strengthening exercises with them. Always start with light exercises to avoid injury. It includes overhead press, bicep curl and front raise etc.

Healthy diet:

Exercise alone does not work. Eating a fit meal plan should always be accompanied by it. A well balanced diet is necessary to achieve your goal. A diet  containing protein, fibrous fruits and vegetables  and  moderate portions along with hydration is required. Avoid processed food items, junk food and canned  edibles.

Consequences/Conclusion:

Always remember that losing belly fat is a time taking procedure. Exercise and a healthy diet is not enough. Your patience, consistent effort and determination play a major role in order to get your reward. Your dedication and willpower will be helpful in getting a slimmer figure. Do consult with a healthcare professional if you have any medical issues or before undergoing any new workout or exercise.