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How to exercise to lose stomach fat | 6 Easy exercise to lose belly fat - Achieve Health

 How to lose fat stomach?


How to lose fat stomach


Stomach fat or belly fat is a major concern for many of us, due to our busy schedule or unmanaged life routine our belly is increasing faster day by day. Their are many ways by which we can lose our belly fat. We can Lose belly fat faster at home without exercise or with exercise. There are many exercises, diet and routine for belly reduction. Many of us thinks that losing belly fat or lower belly fat is a tough task, but believe me it is not. There are several exercise which can be performed to reduce our belly fat.

Exercises to lose belly fat fast at home

The following exercise will help you to lose stomach fat easily at home. These exercise are equally for men or women anyone can perform it and lose belly fat at home.

  • Skipping without rope

Skipping without rope
Skipping rope 


Skipping without rope is a effective cardio as well as aerobic exercise. This exercise is also categories as warm up exercises like ( jumping, running, etc.). 

How to perform this exercise ?

Skipping without rope is a very easy performable exercise. Take a rope, if you want otherwise start without rope. You have to first stand straight and then start jumping, while jumping you have to imagine that you are jumping with rope. You have to jump gently don't jump higher. This exercise doesn't require any equipment's and can be easily performed at home. It use to burn approx. 5 to 10 calories per minute. First you should start it at beginners level then gradually increase the level and move to intermediate then move to the advance or pro level.

Benefits of jumping rope 

  1. It helps in burning belly fat
  2. Increases our body blood circulation
  3. Helps in gaining height
  4. Cure our body from many heart diseases
  5. Improves our body immunity
  6. Strengthen our bone and muscle 
  7. Increases our body stamina
  8. It makes our body flexible
  9. Boost our body metabolism
  10. It helps in achieving more efficiency and concentration in work

Precautions 

  1. Try to do skipping on mat or by wearing sports shoes to avoid injury 
  2. Don't jump too high, it will became a cause for bone dislocation 
  3. Try to make yourself straight as much as possible because hunched back can cause several problems like back pain

  • Squats

Squats exercise
Squats


Squats is a very effective and high power exercise which engages both upper half as well as lower half of our body. This exercise is also beneficial for shaping as well as for burning body belly fat. Squats is mainly perform to shaping lower abdominal area. Squats are of many type like body weight squats, weight squats, plyometric squats, etc. choose which squats is more preferable for you.

How to perform this exercise?

  1. Open your feet wider and make your posture straight
  2. Start pushing your hip backward and then go slightly downward like you are sitting on chair
  3. Hold yourself for 4-5 sec, then again go upward make posture straight
  4. While going down you have to inhale and while going upward you have to exhale

Benefits of squats

There are many squat benefits.
  1. Squats provide strength to our core
  2. Helps in improving and shaping leg muscle 
  3. Helps in burning calories
  4. Increases our body stamina
  5. Easily performable
  6. Makes our body flexible
 

Precautions

  1. Don't push yourself too down, it can damage your knees
  2. Try to perform this exercise on a mat or smooth surface, to avoid injuries
  3. Try to maintain your posture. Make your posture straight as much as possible
  4. Person who have any problem or injury in leg then don't perform this exercise

  • Lunges


Lunges exercise images
Lunges


Lunges is one of the best stretching exercise for athletes and also effective in fat reduction. Lunges specially work on lower abdominal area. It helps in maintaining our leg and belly posture. There are three type of lunges :-
  1. Forward Lunges
  2. Backward lunges
  3. Side Lunges
Both lunges have same benefit so choose any of them and start practicing for better result.

How to perform this exercise ?

  1. Stand straight and step forward your right or left leg as much possible
  2. Make your self balance and start lunging downward
  3. Hold that position for some 5-6 sec, Then change your leg side left or right, then again repeat this step

Benefit of lunges

  1. Lunges helps in increasing our body stability
  2. Provide strength and flexibility to leg muscles and buttocks
  3. It cures our many back problem by providing strength spinal chord
  4. It helps in maintaining our body symmetry
  5. Lunges are easy to perform and doesn't require any equipment's

Precautions

  1. Try to perform lunges on a mat or on a smooth surface to minimize the injury risk
  2. Maintain your body straightness while going down ward don't create too much pressure on spine
  3. Don't extend your leg too much 
  4. While going down try to engage your core 

  • Jumping Jacks

Jumping jacks exercise
jumping jacks


Jumping jacks is one of the most effective full body exercise and this exercise doesn't require any equipment, it can be easily perform anywhere. This exercise is categorized in aerobic exercises. This is a multipurpose exercise which will strengthen our legs, shoulder and abdomen as well. Jumping jacks can burn high calories which will results in fast fat reduction.

How to perform this exercise ?

  1. First stand straight and make your arms straight as possible
  2. Jump up by spreading you both legs and move your both hands upward and try to make clap or touch.
  3. Then again jump up bring your leg and arms back to normal and stand straight  
  4. Repeat the process again and again to perform jumping jacks


Benefit of jumping jacks

  1. It helps in full body fat reduction 
  2. It stretches our body
  3. It help in increasing height 
  4. It makes our body strong and flexible
  5. It helps to improve many heart diseases
  6. It provide strength to legs
  7. It increases our body stamina

Precautions

  1. Don't jump on a rough surface or without sports shoes
  2. Try to do it on normal speed, don't rush too much 
  3. If you have any problem in knee then don't perform jumping jacks
  4. Don't perform it in a compact space, always try to do it in a open area

  • Mountain Climber


Mountain Climber
Mountain Climber



Mountain climbing is one of the best exercise by which you can reduce belly fat very fast at home. This exercise mainly focus on our core. This is a part of aerobic exercise.


How to perform this exercise ?

  1. Go down and touch your hands with ground and evenly distribute your weight on your hand as well as on your toes
  2. Don't move your hand, you have to fix your hand at a particular position 
  3. Now start moving your left or right knee slowly to your to your chest then gradually increase your speed 

Benefit of mountain climber

  1. Provide strength to core area
  2. Reduces our belly fat
  3. Increases our body flexibility
  4. Reduces heart diseases
  5. Increases our body immunity

Precautions

  1. Try to perform it on a smooth surface or on a mat
  2. Maintain a gap between surface and your knee
  3. Don't perform it too fast
  4. Don't raise your hip
  5. Try to make your back straight as much as possible 

  • Plank

Plank exercise
Plank


Plank is one of the best exercise which will help you to burn your belly fat easily at home. This is a part of cardio exercise which is more effective for your abdominal area. There are many types of plank but all of them have same impact.

How to perform this exercise

  1. To get ready for plank you have to go downward and uplift your body with the help your forearms and toes
  2. Hold that position as much as you can 
  3. Then relax your body then again repeat the process

Benefit of plank

  1. Plank provide strength to the core
  2. It help in stretching our abdominal area
  3. It increases our body flexibility
  4. It help to make our muscle more active and strong
  5. It help a lot in improving body posture

Precautions

  1. Try to perform plank on a smooth surface to get better result
  2. If any one back any back problem or any back injury then don't perform this exercise, it will increase your problem
  3. Don't look down or up while holding plank position. Try to look forward and align your neck with your spine
  4. Don't raise your hip too much
  5. Try to do plank as much as you can, gradually increase your limit don't exceed your limit on the very first day or week. It can create many problems like back pain, body pain, spine problem, etc.


How to exercise to lose stomach fat | 6 Easy exercise to lose belly fat - Achieve Health How to exercise to lose stomach fat | 6 Easy exercise to lose belly fat - Achieve Health Reviewed by Achive Health on March 09, 2021 Rating: 5

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