If you are a beginner looking to reduce belly fat, exercises can help you achieve your goal. However, keep in mind that getting rid of stubborn belly fat is not an easy task. It requires time, perseverance, patience and hard work.
Belly fat can make it difficult to fit clothes and make you feel self-conscious. It’s not just about your looks, though: There are several health risks associated with excess belly fat.
They are high cholesterol, heart disease, hypertension, type 2 diabetes, respiratory problems, obesity, etc. Considering the risks, it is imperative to control and maintain belly fat .
Exercises for beginners to reduce belly fat
There are several exercises for beginners that can help you shed fat and keep your body fit and strong. Here are seven of them:
Exercise 1: Leg flaps
Lie on your back with your head and back relaxed on the floor and your arms behind your head.
Then brace your abs and keep your legs straight and raised about 6 inches off the ground and then you have to start the movement by lifting your left leg as high as you can. And then you have to lower it while raising the right leg. You must do it quickly, with a scissor movement.
Each movement of both legs is considered one repetition.
Repeat 15 times.
Exercise 2: Plank
Lie on the floor, face down.
Position your arms so that your shoulders are directly above your elbows, with your wrists aligned with your elbows in a straight line (see image above).
Contract your abdominal muscles and glutes (the muscles that make up your buttocks) and hold the position for as long as you can. Gradually lengthen the position holding time.
Rest about a minute between repetitions.
Try to resist as long as possible.
Exercise 3: Bike Crunches
Lie on an exercise mat, facing up.
She places her arms with her hands behind her ears or head.
You should alternately bend your legs, bringing them closer to your abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa.
Try to do between 10 and 15 repetitions with each leg.
Exercise 4: Mountain climber
For this exercise, you have to get into a high plank position.
Continue to bring your left knee to your chest, then bring it back to the starting position and then do the same thing but with your right knee to your chest, replicating the look of a climbing motion.
Count up to 30 movements between the two legs.
Exercise 5: Leg Scissors
Lie on your back on the floor. Put your arms by your sides, with your palms facing the ground.
Raise your legs a few inches, keeping them straight.
Move your right leg to the left and vice versa, crossing your feet. That’s a repeat.
Perform between 10 and 15 repetitions.
Exercise 6: Russian Twist
Sit on the mat with your legs bent, relax your elbows and clasp your hands together.
From this position slowly rotate to the right, while touching the ground near your hips, then return to center and continue to the left to complete one rep.
Remember that the movement is not large and must come from the rotation of the trunk. Try to keep your abdomen contracted at all times and make this movement more controlled.
Do 30 repetitions.
Exercise 7: Burpees
Stand with your feet hip-width apart and your arms at your sides.
Lower into a squat position with your hands flat on the ground in front of you.
Push your legs back to the push-up position and lower your chest to the floor.
Return to position two, pushing both feet forward to return to a squat.
Jump up and raise both hands above your head.
o 10 repetitions.
All the exercises mentioned above are suitable for beginners and can help you lose belly fat. However, when performing these exercises, make sure you don’t overexert your muscles.
Focus more on your form and posture. Also, before starting these exercises, get a full body checkup and consult a doctor if you have any health problems.