Every girl needs to know some simple exercises to burn belly fat. Belly fat is that evil fat that makes your waistband pinch and makes you self-conscious in a bathing suit. Weight loss will help you slim down so that you’re more confident, but you are going to have to have some patience.
The safest rate to lose weight is a pound or two each week, but there’s no guarantee that the fat is going to come from your abdomen. Quick efforts to drop weight are typically unsustainable, can lead to muscle loss, and can endanger your health. The best thing to do is to commit to a long-term approach that combines simple exercises and healthy eating. Here are some great simple exercises to burn belly fat.
Exercise is one of the most important things when it comes to burning belly fat. One of the best ways to whittle your waist is with high-intensity cardio and intervals. Cardiovascular exercise makes use of the big muscle groups for a long period of time to up your heart rate and make you sweat. Cardio will help you shrink your belly because it will burn off more calories than a targeted exercise.
When you make sure you burn more calories than you eat, the body will change stored triglycerides from fat cells into energy, which means you lose weight. You can’t tell your body what fat cells to use, but your stomach fat is typically the first to be burned.
Some easy activities that you can do anywhere that are considered cardio are jumping jacks, burpees, dancing, cycling, and jogging.
After you have gotten used to your cardio workouts, add in some intervals one or two times a week. This will involve alternating short bursts of all-out effort with lower intensity effort. Sprinting and walking are good examples.
This type of exercise improves your body’s ability to lower insulin resistance and burn fat. Add in the intervals after you have warmed up. Speed up your chosen cardio for a minute or two and then slow down for a minute or two. Do this for 20 to 30 minutes and then cool down. These intervals should be intense, but they are time efficient so a busy woman should be able to add them to her daily schedule.
3. Strength Training
Adding in a strength training routine may not burn as many calories, but it will help to develop muscles all over, instead of just one area.
Muscles will help you burn more calories at rest than fat tissue does. This means your metabolism will increase when you have more muscles. This will mean that you are burning extra calories all day.
Strength training will also help you to keep the belly fat off. Strength training will help prevent you from regaining visceral fat. These exercises don’t have to be complicated either. All you have to do is one set of eight to 12 reps of exercises like lunges, tricep dips, bicep curls, rows, squats, and push-ups to work every muscle group.
Do this twice a week. After 12 reps have become easy, add some extra weight. Household objects, resistance bands, barbells, and dumbbells are great ways to add weight. You can hold a full box of laundry detergent as you squat, or add water to empty milk jugs to use as weights for bicep curls.
If you’re looking to tighten up your abs, there are a few simple exercises that you can do to help define them. Planks are one of the easiest ways to help develop strength in your core.
The most basic version of a plank is to get into a push-up position and hold. Pull your belly button into your spine to keep a rigid back. Start out holding this for 20 to 30 seconds. Work your way up to a minute or longer.
A Pallof press is another great exercise to do. Take a long resistance band and wrap it around a stable pillar at chest height, or you can also use the pulley machine at the gym and move the handle to chest height.
Then turn one side towards the cable or pillar and then walk out until you feel some resistance. Hold the handle with both hands at chest level and then push straight out. Pause for a second and then carefully return the handle to your chest. You will get add strength by resisting the rotation toward the cable.