Excess belly fat, also known as visceral fat, has indeed become a bane of the age and is linked to several diseases. The top among them is the risk of heart disease, a Harvard University study tells us. For anyone who is looking to reduce belly fat naturally, exercising is the best way to go about it. The underlying science behind it is that visceral fat is metabolically active. When we make any changes in our lifestyle, visceral fat responds to the same.
Another study was recently conducted in the US, which shows that when interval training is conducted at a high intensity, it not just reduces visceral fat mass but also abdominal fat and total fat mass. Let us take a look at the top 7 home exercises to reduce belly fat naturally.
Top 7 home exercises to reduce belly fat naturally
1. Rope jumping
One of the most effective exercises to reduce belly fat naturally is rope jumping. It will let you burn calories in merely a short-duration workout. When you skip a rope, calories burn quicker, which will eventually result in weight loss. Besides, this also works exceedingly well from the viewpoint of cardiovascular fitness.
Ideally, one should regularly indulge in rope skipping. While reducing body fat percentage, it significantly improves VO2 max.
The right way to go about doing rope jumping exercise:
- At a moderate pace, skip with a rope for 1-3 minutes
- Rest for 30 seconds
- Repeat for 4-5 rounds in total
2. Bicycle crunches
Bicycle crunches deliver the best outcomes for training the abs via rotation and flexion movements. They are vastly considered to be the best exercises for abs.
The right way to go about doing bicycle crunches:
- Lie down on your back.
- Keep your hands behind your head and bend your knees.
- Move your back, left thigh, and right elbow such that the right elbow comes close to the left thigh.
- In a pedaling motion, switch sides.
3. Burpees
Burpees is an exercise in which nearly all muscle groups are engaged. More and more people are drawn to burpees, as the exercise has demonstrated proven results to reduce belly fat naturally, even as it boosts cardiovascular endurance. Research conducted by The Psychological Society shows us how burpees and other high-intensity bodyweight circuits enhance fat oxidation and metabolic rates at the time of recovery periods.
The right way to do burpees:
- Start by standing up
- Now squat down.
- Jump into a planking position
- Do a push-up when possible
- Explode upward while jumping forward
4. Leg raises
When one does a leg raise, the focus shifts to the lower rectus abdominis and hip flexors. The exercise delivers the best outcomes in terms of improving strength and control. This is an exercise that is a part of core training protocols.
The right way to do leg raises:
- Lie flat, keeping your legs straight.
- Lift both legs at 90 degrees.
- Lower your legs slowly, but do not touch the floor.
5. Mountain climbers
If you are looking to reduce belly fat naturally, you may want to do some mountain climbers. Some research was conducted on high-intensity exercise, which tells us that doing mountain climbers is one of the best ways to increase excess post-exercise oxygen consumption (EPOC). This implies that you keep burning calories even after the exercise is through. While burning calories, mountain climbers also challenge core stability.
The right way to go about doing mountain climbers:
- Start in plank position
- Bring one knee close to your chest.
- Switch rapidly, as though you are running horizontally.
6. Planks
Planks are an exercise that engages the transverse abdominis, a deep core muscle that helps with tightening the waist. As per a study conducted in 2021, when plank exercise is conducted with high intensity, body composition improves significantly. This is especially true for middle-aged adults.
The right way to go about doing planks:
- Start with the push-up position.
- Now, rest on your forearms.
- Try and make sure that from your head through to your heels, you are in a straight line.
- Avoid sagging hips and engage your shoulders, glutes, and abs.
- To start with, hold for 20–60 seconds, but increase the time iteratively.
7. Standing side crunches
Standing side crunches are widely seen as one of the beginner-friendly exercises. The workout stays gentle on the lower back. The waist muscles are herein targeted, and the exercise is known to improve coordination and balance.
As per The International Journal of Physiotherapy and Research, oblique strengthening exercises work towards enhancing trunk stability. If one regularly does these exercises, waist measurements reduce as well.
The right way to do standing side crunches:
- Start by standing with your hands behind your head.
- Lift the knee sideways.
- Simultaneously, bring the elbow down to meet the knee.
- Repeat with alternate sides
Factors to be on the lookout for:
To reduce belly fat naturally, exercise isn’t enough. Instead, one has to keep an eye out for factors such as stress and nutrition. Having a regular schedule for sleep also helps in this regard. Combined, these factors will induce weight loss.
Low protein intake
Low protein intake is a factor to be avoided if one is looking to achieve fat loss. This, combined with cutting down on too many calories, slows down the process of fat loss. Getting the daily recommended allowance of protein not just aids the metabolism but also works towards preserving muscle.
High stress levels
Chronic stress is one of the factors that raises cortisol. This, in turn, promotes belly fat storage. The condition is typically called cortisol belly.
Poor sleep quality
If one gets less than 6 hours of sleep daily, hormones are disrupted. This not just slows down the metabolism but also increases abdominal fat.
Processed food intake
Even in the event of calorie deficits, ultra-processed foods could promote fat gain by spiking insulin.
