Summer is nearly here, but your body is not ready for the beach yet? Feel unattractive because of your extra fat on the stomach? Then you have to make some changes in your DIET FIRST, plant-based diet + using myfitnesspal to maintain your calories is our recommendation but we’ll talk more about that in another article coming soon. For now, we’ll focus on exercises you can do today at the comfort of your home to help your body shred its extra fat.
Besides, extra belly fat, despite being unattractive, raises the risk of numerous diseases including but not limited to cancer, diabetes & multiple other chronic diseases
So don’t lose more time, and start doing these simple exercises at home to shed that belly fat:
Jogging is the most effective exercise for breaking down the extra belly fat. Do a 30-minutes jogging every day and you will feel great + enjoy its multiple health benefits.
Lie down on the floor and bent your knees. Place your hands behind the head or keep them crossed on the chest. Inhale when lifting the chest forward, stay in that position and then exhale. You should do 2-3 sets daily.
Crunches are easy to do end very effective. They can burn belly fat fast and bring to you the dream body.
3. Reverse Crunches
Crunches can be done in different ways. Just lie down on the floor, and raise your feet and shoulders at the same time. Keep your knees bent or straight, it doesn’t matter. Do as many repetitions as you can.
This exercise is very effective for the lower abdominal fat.
4. Twirl Crunches
Start in a crunch position, raise your shoulders and rotate once from the left and one from the right. as shown in this photo.These crunches have more effect on the fat collected on your stomach but they help with love handles as well.
Do 2-3 sets of 10 repetitions daily.
5. Medial side crunch
Sit on the floor and bend your head and shoulders a little bit behind. Cross your hands and start rotating side to side.
This exercise targets the muscles on the sides of the stomach. Do 2-3 sets of 10 repetitions daily.
If you do not own a bicycle, do not worry. You can enjoy its benefits by staying at home. Lie on the floor and place your hands behind your head.
Raise the legs and bend them. Bring one leg near the chest, and straight the other. Then, repeat this action with the other leg, like you do when you when cycling.
7. Up and down Leg Meltdown
Lie down on a mat and raise the legs and hips. Inhale deeply and raise the upper body towards the feet.
The best is to repeat this 20 times daily, in two or three sets, but do as much as you can.
Keep the body straight using only the elbows and the feet. Your head and neck should be on the same line with the spine. Stay in this position for half a minute in the beginning, and then do it for 1 minute.
Planks target the lower back, hip, and belly and are very beneficial exercises.
Walking is very effective if you have a busy life and don’t have time to exercise or to go to the gym. Walk for about 45 minutes every day, consume healthy foods, and your body will be transformed very soon.
Doing your housework or working in the garden is a good way to lose belly fat. Working will keep your heart rate up and burn calories.
Try to spend most of the day walking or working, in order to be more healthy.
IMPORTANT NOTE: You will NOT lose belly or other fat from your body if you keep eating fat. Plant-based is the way to go 🙂
Another Really Important thing to keep in mind is progressive overload, which is basically you adding more sets with time, not to let your body get used to the exercises, that is where you hit the Plato & that is a perfect time to visit the gym 🙂