It turns out the most dangerous type of fat is abdominal fat. Doctors don’t know why, but abdominal fat has been linked to many health risks.
If you have gained a bit of weight around the middle you can work off the belly fat with some great exercises and reduce your risk of heart disease.
Exercises to Lose Belly Fat: Cardio
Cardio you get rid of fat throughout the body–which is good, because to get rid of belly fat, you have to lose fat everywhere in your body. Our bodies have a tendency to accumulate fat in certain areas, based mainly on genetics. If your body tends to store fat around your middle, reducing your body fat percentage can be healthier and give you the flat stomach that you have always wanted.
There are no “best” cardio exercises to lose belly fat. The best cardio routine is the one that you consistently do over the long term. Select a number of different activities that you like and try to engage in them, at least 5 hours a week.
If you enjoy home improvement, do some work on the lawn and in the garden. If you are a parent, play with the kids in the park or take them on long walks along nature trails. If you have a dog, take it for walks or throw a ball or Frisbee for exercise. If you are more social in your activities, participate in a group exercise class at the local gym or leisure center.
Exercises to Lose Belly Fat: Core Strength
Obtaining a slim stomach takes more than countless crunches and sit ups. Variations on these exercises can accelerate the loss of weight around your middle. For example, instead of doing a regular crunch, vertical leg crunches are recommended by the American Council on Exercise. A vertical leg crunch is done by lying on your back with your legs at a 45 degree angle from the floor.
Core strength may also be obtained by doing crunches and leg lifts using an exercise ball. Exercise balls compel you to maintain your balance, which gives all of your core muscles a work out. Be sure to work your back muscles also to create muscle symmetry.
Exercises To Lose Belly Fat: Yoga
Yoga is a top exercise that efficiently builds core strength and reduces stress. Yoga can reduce the production of stress hormones and strengthen the abdominal muscles, making it a great exercise to lose belly fat.
When your body is under stress (due to mental or emotional stress, illness, injury or excessive stimulants), it reacts with an instinct for self-preservation. The hormone cortisol is released by your brain, which commands your body to start storing fat – especially around the waist. This reaction is from the days when our ancestors were struggling to survive in the times of famine.
Yoga involves exercises in stretching and breathing that relax the muscular tension and diminish the production of cortisol. Yoga also puts the emphasis on calm, fluid movements. It can be used to calm the mind, slow down the heart and lower blood pressure.
In addition to these benefits, several yoga positions are highly effective for toning your midsection. Search for positions that are performed in supine position, or seated and standing positions, which require the extension of the legs and maintain balance.
With regular routine cardio, core strengthening, and yoga, you will reduce waist size and experience better health and relaxation.