The human body is not meant to be sitting idle for many hours during the day but most of us are required to do so for the sake of our jobs. Here are some exercises that could help you burn the stubborn belly fat.
With the strict lockdowns and subsequent work from home directives put in place we often forget about one essential thing that our body desperately needs - exercise. The human body is not meant to be sitting idle for many hours during the day but most of us are required so for the sake of our jobs. Many offices have been closed down due to the social distancing measures preventing us from even climbing the stairs every now and then for breaks. So, here we have a simple workout routine that could help keep you in shape from the comfort of your home and burn the fat that first begins accumulating around your belly. Unlike other exercise regimes, its one doesn't require you to follow diets that barely allow you to eat anything.
If you really want your efforts to be useful make sure you exercise in the morning right before breakfast. The effect of exercising before food, after food and no exercise at all was observed in a study published in ncbi.nlm.nih.gov. Participants of the three groups increased their calorie intake by 30 percent and fat intake by 50 percent for 6 weeks, per well.blogs.nytimes.com. The observation stated that the group that had no exercise and the group that exercised after breakfast put on pounds at the end of the time period, but the group that exercised first thing in the morning before breakfast did not put on any weight and also maintained healthy levels of insulin.
Here are some exercises that you can include in your workout routine to burn off that stubborn belly fat:
They are some of the most common and effective types of exercises that are included in most stomach fat-melting routines. Lie on you back with your knees bent, allowing the bottom of your feet to face the floor. Secure your arm behind your head or rest them on your chest in a cross position. Take a deep deep breath in, and then as you exhale, raise your upper torso from the ground. As you go down, inhale again, and then exhale again on your way back up. You can begin with sets of 10 crunches each and slowly increase the count from there, according to comparecamp.com.
Planks are held in high regard because it not only helps tone your abs, but "it's the one move everyone should do for core strength and stability and a great barometer for overall fitness," explains Kendall Wood the co-author of Core Fitness Solution. For this, bring yourself to a position where your stomach is facing the floor. Make sure your palms are placed on the floor and your arms are roughly shoulder-width apart. Now, keep your feet together and try to balance your weight on your toes. Keep the midsection raised, while your back is flat and hip is stabilized. It's essential to keep your neck and spine absolutely straight. Ideally, this position should feel like you’re "pulling your navel toward your spine." Remain in this position for as long as you can without letting your hips drop.
This plank variation is one which is called the side plank kick and it allows you to focus on either side of your body and assess which area of each side is weaker, per www.coachmag.co.uk. Position your body sideways, while keeping your feet together and one arm stretched out directly below your shoulder. Now, let your core contract while you raise your hips until you form a straight line with your body, starting from your feet all the way to your head. Try to hold this pose without letting your hips sag then switch to the other side.
This exercise will help engage your lower back, abdomen, and your legs. According to health.com, the position can be held for about 5 to 15 breaths and can be repeated around 5 times or until you don't experience too much discomfort. For this, you will have to sit and keep your feet on the floor with your knees bent. Keep your hands under your knees so that they can support them. Now, with your shoulders back and your chest raised, your abs will start getting activated as you lift your lower legs so that they are parallel to the floor. The knees are still meant to stay bent at the same time as you balance yourself. Up until this position, if your body is not showing any discomfort, then from here you can straighten your legs and stretch your arms forward.
"Wall sits punish your lower body and core to harness muscle fibers that usually don't get a lot of load," said Kendall of the strenuous exercise. The effects of it is totally worth the effort. You have to keep you back against the wall while being in a standing position. Keep your feet shoulder-width apart and slowly let your back slide down the wall until you assume a position that looks like you're sitting on an invisible chair. Hold the position for as long as you can.
This exercise is effective for beginners and you can start off with 15 reps so that your lower body and hips are engaged. Assume a pose where your legs are hip-width apart and knees are slightly bent. Keep your arms raised forward and parallel to the ground or on the side if (you're a beginner and) it feels more comfortable. Now, move your right leg and lunge forward, which is similar to taking a big step and lowering your body until your knees form a 90-degree angle with the floor. Meanwhile, your left leg should remain backward with your toes supporting the weight. Ensure that your back is straight in his position then twist your torso alone towards the right and then to the left.
This too is a variation of the crunches and you can do 10 crunches per set when you start out and then increase the number of sets. Assume the basic crunch pose where you're lying flat on the ground. However, for side crunches raise your right shoulder towards your left side. You could also tilt your legs to the same side along with the shoulders.