Exercise to reduce belly fat for female at home

If you’re looking for the best exercises to burn belly fat then you come to the right place. Belly fat can be the most frustrating area to lose fat and it’s usually the last to go. You’ll find a lot of people in the gym today focusing their workouts on losing their stubborn belly fat. Not only is abdominal fat unflattering, but it is also very bad for your health. Belly fat can not only make you feel self-conscious but it’s linked to serious chronic diseases such as diabetes, heart disease, and even some cancers. Earning your It’s frustrating trying to figure out what exercises really work for getting rid of your belly fat. Doing more cardio like going on walks and jogging around the neighborhood isn’t going to get you the results you want either. With the following best stomach fat burning exercises, you’ll be well on your way to toned and flat abs. Keep going to discover the top 10 best exercises you can do today to burn your belly fat the fastest. Table of Contents • • • • • • • • How to Burn Belly Fat With Exercises Spot training doesn’t work and all the planks in the world aren’t going to help to get rid of your belly fat. You can still do ab workouts to help tone up the area. But you shouldn’t expect the excess fat to come off your abs by doing them. You’ll need to use other more effective methods to burn the fat off your belly. This study found six weeks of abdominal training had no effect on waist circumference or the amount of fat on the participant’s abs. There a...

Dr. Valerie Cholet is a Professor of Kinesiology. She earned her doctorate at Penn State University and has taught in higher education for over 20 years. Her areas of specialization include Exercise Physiology, Exercise Prescription, Health and Physical Education, Philosophy of Women in Sport, and Embodied Philosophy. Expertise Exercise physiology, exercise prescription, health and physical education, philosophy of women in sport, and embodied philosophy. Education • Penn State University, DEd in Adult Education and Teaching • Arcadia University, MS in Elementary Education • Penn State University, BS in Kinesiology and Exercise Science We're bombarded daily with product commercials promising to help lose belly fat and get sculpted abs fast. Sometimes, it's an ad for a supplement, a diet plan or a workout machine. You may have even scoured the internet looking up how to lose upper body fat or lose weight fast. After all, The truth is that you cannot target a specific area for fat loss. Many studies have 15 minutes of exercise daily can benefit you greatly. 1. Get your steps in Walking is an ideal workout to do outside the gym. It can be done around the neighborhood or at a park. On good weather days, you can also get some much-needed fresh air. Plus, it's free and you can take your dog with you, if you have one -- pets need exercise, too! Walking is also a body fat buster. One study found that According to 2. Try intermittent fasting One diet trend that has risen in popular...

The most optimal way to lose belly fat is to eat healthfully and exercise regularly. It can also help to write down what you eat daily to help you stay on track. Losing abdominal fat, or belly fat, is a common weight loss goal. Fat has various functions in your body, including energy storage and hormone regulation. Having some body fat is healthy. There are two main types of fat in the abdomen. Subcutaneous fat is the type that’s located just below your skin. This fat is stored all over your body, including the midsection. The other type of fat in your abdominal area is called visceral fat. This fat is located deeper in your body, where it cushions the organs in your abdomen. Research has linked high amounts of this fat with conditions like type 2 diabetes and heart disease ( For this reason, losing excess visceral fat can have significant benefits for your health. You can estimate your abdominal fat by measuring the circumference around your waist with a tape measure. Measures of above 40 inches (102 cm) in men and 35 inches (88 cm) in women are known as abdominal obesity ( It’s a popular myth that certain weight loss strategies can target visceral fat or abdominal fat. Currently, there’s no proven way to “spot reduce” fat in particular areas through diet or exercise ( Both weight gain and weight loss tend to happen across your whole body, but the specific areas you’ll notice changing first vary from person to person. Your unique pattern is likely influenced by your genes...

"Stand with your feet shoulder-width apart, and hold a medicine ball with both hands. Lift the ball overhead, and fully extend your arms. Next, engage your core as you forcefully slam the medicine ball down toward the floor in front of you, allowing your arms to extend down as you do so," instructs Nobbe. Repeat this explosive movement for four sets of 10 to 15 reps, focusing on engaging your abs and using your entire body to generate power. 2 Squat Jumps Shutterstock Squat jumps are excellent for torching calories and sculpting your lower body. This dynamic movement will target your core while working your quads, hamstrings, and glutes. "If you're looking to Begin in a squat position with your feet shoulder-width apart. Lower yourself into a deep squat, then explosively jump up, extending your arms overhead. Land softly into the squat position, and repeat for four sets of 10 to 12 reps. RELATED: "Lie on a mat or a flat surface with your legs extended and your arms stretched overhead, resting on the floor," instructs Nobbe. "Engage your abs to lift your legs and upper body off the floor simultaneously, keeping them straight the entire time and reaching your hands toward your toes. This should make your body create a 'V' shape. Contract your abs at the top of your range of motion, then slowly lower your torso and legs back down to the starting position." Do three or four sets of 15 reps for a solid 4 Shadow Boxing Shutterstock Unleash your inner fighter and melt away your m...

Depending on the stage of your life you are in, it's easy for belly fat to creep in. If you've just had a baby, you may be dealing with postpartum weight gain and now you're feeling ready to start working out to get back in shape. For middle-aged women, the hormonal changes associated with perimenopause or menopause may contribute to belly fat. • Start in a plank position, with your shoulders over your hands and your feet straight behind you. • Start holding tension in different parts of your body simultaneously. • Without actually moving, imagine you are trying to pull your hands toward your toes and then hold the tension. • Tense your calf and hamstring muscles, followed by your quad muscles. • Perform a Kegel squeeze as if you are holding your bladder. • Tense your abdominal muscles, as you would if someone were about to poke you in the stomach. • Push your palms on the floor to separate the shoulder blades and squeeze your triceps. • Create a double chin by retracting your neck. • Hold in this tensed state for 15 to 20 seconds. • Get down on all fours, with your shoulders over your hands. • Place a cone or another small object (like a hairbrush or toilet paper roll) on the lumbar area. • Move your right arm and left knee forward at the same time. • Don't allow your hips to shift. Try to keep the object balanced on your back. • Continue crawling forward, keeping your knees about 2 inches off the floor at all times. • Repeat for 20 to 30 seconds. • Kneel on the floor wit...

Share on Pinterest Whether you want a flat stomach for its aesthetic appeal or indicator of strength, you can be sure that it won’t happen without a certain amount of discipline and dedication. Luckily, there are lots of exercises you can do to burn fat, build muscle, and define your abs. If the endless lists of stomach exercises leave you unsure of which to choose, we’ve got you covered. Read on to learn a few key exercises you can do on your own as well as other tips to follow that will increase your odds of achieving a flat stomach. Do these exercises every other day so that your muscles have a chance to recover. On alternate days, focus on other types of exercise. Be careful if you have (or develop) pain in your neck, shoulders, or back. This exercise is perfect for beginners who want to build up a strong core. • Lie on your back with your feet raised and your legs at a 90-degree angle. • Engage your lower abdominals as you lift your upper body off the mat. • Reach your hands toward your toes, pausing for 1–2 seconds at the top. • Slowly lower back down. • Do 1–3 sets of 12–18 repetitions. For added support, drop your bottom knee to the floor. To add intensity, raise your top leg as high as possible, or do hip dips by lowering your hips almost to the floor and then back up again. • Lie on your right side with your right forearm below your shoulder. • Extend your legs, left foot on top of right. Tighten your core. • Lift your hips to form a straight line with your body....