Get ready to blast belly fat in just one week! Discover 5 effective workouts that target your core and help you shed unwanted pounds. From high-intensity interval training (HIIT) to strength training and yoga, these exercises will help you achieve a flatter stomach and improved overall health.
Cutting abdominal fat within seven days seems like an unrealistic task, however, a combination of proper diet and focus training can definitely bring changes. This is because belly fat, particularly visceral fat, has been associated with numerous health issues which warrants a solution in the form of physical activity and nutrition. To get your belly under control, follow these five simple effective exercises, which are bent knee crunches, burpees, bicycle moves, boat pose, and mountain climbers, integrated along with proper nutrition.
Understanding Belly Fat: A Quick Overview
So, what do we mean by belly fat? Well, there are 2 types of belly fat.
a. Scotchurteenous Fat: The soft tissue fat we find underneath the dermis.
b. Visceral Fat: Lipid tissue more common around internal organs and is known to lead to complications such as diabetes, heart problems and in extreme cases, cancer.
It’s important to note that visceral fat is the most worrisome and therefore it results in the need for a cocktail of targeted routines, dietary changes, and lifestyle changes.
5 Workouts to Help Reduce Belly Fat
1.Bent Knee Crunches
Contours the abdominal region with bent knee crunches which target your abdominal muscles. To do this, follow these procedures.
- Begin by lying flat on the floor with your hands across your head.
- Bring your knees up towards your chest.
- Use your abs muscles to cause a curl that raises your upper body towards the knees.
- Maintain the Position for 2 counts before going back to the starting position.
This workout is beneficial in strengthening your rectus abdominal muscles as well as aiding you in losing fat in lots of time.
2. Burpees
Burpees are an effective form of high-intensity exercise known to increase metabolism and assist in burning fat. How it’s done:
— First, your feet should be placed wider than your shoulders.
— After that, you need to bend down and place your palms on the ground.
— The next leg movement is to push and kick your legs back into a push up position.
— Afterwards, reverse that motion quickly, once again jumping up and repeating that motion once more.
According to the American College of Sports Medicine, if you repeat this super fast for 10 reps, it will burn up to the same amount of calories as that of a 30-second sprint session.
3. Bicycle Maneuver
This core exercise looks like a bike movement and helps to reduce belly fat very well.
— Position yourself on your back and clasp your hands behind your head.
— Bend your legs at the knees and act as though you are pedaling a bike.
— From here, alternate between bringing your elbows to touch your knees, for 30 seconds each.
This can be done thrice every other day. The benefits include a reduction in your waist size.
4. Boat Pose
The boat pose, as one may have guessed, promotes the strengthening of the core while toning down the abdominal muscles.
— Getting started, sit down on the floor and bring both your legs up to create a “V” shape with your torso.
— Next, balance your weight onto your buttocks.
— Finally your arms should remain straight and extend forward while moving parallel to the ground.
The time duration varies from 20 – 30 seconds, but with habitual practice, one can increase this time over intervals.
5. Mountain Climbers
As the name says, Mountain Climbers consists of movements which can target multiple muscles while enhancing heart fitness amongst other benefits.
— Start from a plank position as for a take off.
— Bend your leg close to your chest, with the knee protruding- in this case, the left leg.
Switch legs, as if you are pretending to climb one step at a time on a mountain.
Try to keep consistent motion for at least 30-60 seconds.
This core workout targets every part of the body and burns calories.
Strategies to Reduce Belly Fat through Diet
- Increase consumption of protein and fibers: Foods like beans, lean meat, veggies and fruits will fill you up as well as augment muscles.
- Limit refined carbs: Aim at those processed foods, junk foods, sugary treats, fried foods as they haunt you with obesity.
- Take enough water: Sufficient water has positive impacts on metabolism and digestion, thus, expediting abdominal weight loss.
- Add healthy fats to your meals: This includes nuts, avocado, and olive oil which aid weight reduction.
Lifestyle Modification towards Sustained Results
Be physically active: Walking, cycling, and climbing stairs should be added in any daily activity.
Sleep well: Inadequate sleep is a trigger towards cravings hence weight gain.
Reduce alcohol consumption: Leather is associated with increased belly weight.
Conclusion:
It’s not very possible to completely get rid of an enormous amount of belly fat within a week, however, if these five work outs are performed along with a nutritious diet, active life style, results would be noticeable. Consistency, long term focus, and embracing these changes in the every day practices will help in achieving a better body shape with low abdominal fat.
Note :All Images are AI Generated only for reference
