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Friday 22 Mar 2019 / 7:54 AM

Exercise to Reduce Belly Fat for Female at Home

exercise to reduce belly fat for female at home

Exercise to reduce belly fat for female at home. Excess fat in your belly can make your clothes uncomfortably tight and can adversely affect your self-esteem. But more importantly, it can be dangerous to your overall health. No wonder, a lot of women go out of their way to find answers to shed these extra and unwanted pounds around their belly. In this article, we will share with you how to use exercise to reduce belly fat for female at home.

Cardio Exercises

Cardio exercises can trim your waistline more effectively than twists and crunches. Because this form of exercise increases your heart rate and make you sweat, you tend to burn more fat compared to targeted exercises for your abdominal muscles.

Though you can’t control which fat cells get burned for energy, visceral fat is normally among the first because it is metabolically active. You can perform exercises such as jogging, walking, dancing, jumping jacks, and cycling to lose tummy fat. Indeed, these are just few good exercises to reduce belly fat for female at home.

In a 2008 study published in the Medicine and Science in Sports and Exercise Journal, women who perform high intensity exercises thrice a week and low intensity exercises twice a week for 12 weeks shed more belly fat compared to women who perform low-intensity exercises for the whole five days.

Strength Training

One of the best exercises to reduce belly fat for female at home is strength training. Strength train helps you gain muscles. Because muscles burn more calories at rest compared to fats, you get a boost in your metabolism when you are muscular. Hence, you should not skip whole-body strength training if you want to lose that excess belly fat.

In a 2010 study published in Obesity, it was found that performing resistance training regularly can prevent you from regaining visceral fat for a year after women shed their weight through diet that involves low calories.

You can perform strength training by doing 8 to 12 reps of simple exercises such as push-ups, bicep curls, squats, lunges, rows, and triceps dips twice a week. As you get more comfortable, add more weight using dumbbells, resistance bands, or even regular household objects.

Abdominal Exercises

Simply put, one of your best exercise to reduce belly fat for female must include abdominal exercise. Simple core exercises such as planking can build and strengthen your abdominal muscles. To perform this exercise, get into the top of a push-up position and hold for about 30 seconds. Make sure that you draw your tummy in towards your spine and keep your back rigid. Once you get used to it, increase the duration to a whole minute. There are also other variations of this exercise such as the side plank and rolling plank, which you can perform for better results.

A flat belly is not something that you achieve overnight. Hence, you must be patient and consistent in performing the exercises shown in this video so that you can achieve your desired results. Aside from these exercises, it is recommended that you eat healthy and balanced diet regularly. Good luck with your weight loss goal, I hope these tips on exercise to reduce belly fat for female at home will help you achieve your goal.

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