This set of high-intensity fat-burning exercises, done every other day, helps eliminate belly fat and restore a flat stomach!
Why Do You Have Excess Belly Fat? Three Main Reasons:
✅1. Uncontrolled Diet
Indulging in high-fat, high-sugar foods such as fried chicken, fries, and milk tea without restriction can easily lead to excessive calorie intake and fat accumulation in the abdominal area. The belly is one of the first areas where fat accumulates, causing an increase in waist circumference.
✅2. Excess Visceral Fat
Excess fat accumulates around your internal organs when you consume more calories than you burn. Since the abdomen is the central area for vital organs, an excess of visceral fat will quickly lead to an expanded waistline.
✅3. Lack of Exercise
A sedentary lifestyle or lack of physical activity can cause abdominal muscles to weaken and blood circulation to slow down, making fat accumulation easier. As you age, your metabolism slows down, further accelerating fat storage and causing your waistline to expand.
How to Reduce Belly Fat, Lower Visceral Fat, and Get a Flat Stomach?
Method 1: Adjust Your Diet
Avoid high-calorie, processed, and unhealthy foods. Focus on a clean and balanced diet.
Ensure that about 50% of your daily intake consists of fiber-rich vegetables, while protein and carbohydrates each makeup about 25%. Opt for low-oil and low-salt cooking methods.
Eat at regular times, chew slowly, and avoid overeating. Stop eating when you feel about 80% full to create a calorie deficit and promote fat burning.
Method 2: Increase Physical Activity
The following fat-burning exercises can strengthen your core muscles, speed up fat-burning, and help you achieve a flatter stomach more quickly.
✅1. Cross-Leg Crunches
How to do it: Lie on your back with your knees bent. Lift one leg and place the ankle on the opposite knee. Place your hands behind your head and slowly crunch your upper body upward.
Repetitions: 10-15 reps per set, 3-4 sets.
✅2. Russian Twists
How to do it: Sit on the floor with your legs slightly raised and hands clasped together. Rotate your torso from side to side.
Repetitions: 30 seconds per set, 3-4 sets.
✅3. Lying Leg Raises with Crunches
How to do it: Lie flat on your back, raise both legs and simultaneously crunch your upper body upward.
Repetitions: 10-12 reps per set, 3-4 sets.
✅4. Jumping Jacks
How to do it: Stand straight with your feet together and arms at your sides. Jump while spreading your legs apart and bringing your hands together overhead.
Repetitions: 30 seconds per set, 4 sets.
✅5. High Knees
How to do it: Stand up straight, engage your core, and alternate lifting your knees as high as possible.
Repetitions: 30 seconds per set, 4 sets.
✅6. Squats
How to do it: Stand with your feet shoulder-width apart, keep your balance, and slowly lower your body by bending your knees until your thighs are parallel to the ground. Then, return to a standing position.
Repetitions: 10-15 reps per set, 3-4 sets.
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Conclusion
To lose belly fat effectively, you need to manage your diet and commit to regular exercise. Developing healthy daily habits, reducing high-calorie food intake, and following a structured workout plan will help boost your metabolism, tone your midsection, and achieve a flatter stomach!