Exercise to reduce belly fat for female at home Losing belly fat requires exercises, healthy diet and a change of lifestyle regimen. In the comfort of your home, you can do some core workouts and boosting the metabolic rate all over your body. Here are some effective exercises and tips for reducing belly fat.
Certainly! If you would like to lose belly fat at home then you have to engage in exercises that strengthen the muscles around the waist area and also help in increasing the metabolic rate of the body. This is a step by step workout which includes the descriptions, number of sets, and tips for all the exercises.
When you perform these exercises along with a proper diet plan and changed lifestyle, it will be of immense help for you to cut down on your abdominal fat. Remember, consistency is key!
Simple exercise to reduce belly fat for female
Here are some simple exercises to help reduce belly fat for women.
Warm-up
When one wishes to exercise he/she must first warm up their body before proceeding to exercise. 10 Powerful Fat Burning Exercises Perform some warm-up sets for 5-10 minutes such as jumping jacks, running on the spot or cycling.
Exercises
1. Plank: Do 8-12 repetitions of plank position for 30-60 seconds. This exercise can be useful to tone the stomach muscles since the objective of this exercise is to contract and flex the abdominal muscles. Take a 30 second break after that and do it 3-5 sets.
2. Bicycle Crunches: Lay on the exercise equipment with your palms resting in the back of your head; flex your legs as though you are cycling. You should perform 15-20 pada, and then take 30 sec break before continuing 3-5 sets.
3. Leg Raises: Get down on your back with your legs flat, your arms stretched up and over your head and bring your legs upward as close to the ceiling as you can. Stand with your feet shoulder width apart and with your back straight, Gym Routine For Weight Loss bend your knees slightly and then raise your legs 6-8inches from the ground and pause for sometime before coming back to the normal position without touching the ground. It should be done for 15 – 20 reps, rest for 30 seconds and it should be done for 3 – 5 sets.
4. Russian Twists: prostrate yourself by sitting WITH YOUR LEGS FLEXED AND YOUR PLANTAR FACES TOUCHING THE GROUND. Lean back a bit and rotate the upper body to the left and then to the right touching the ground with your hands in each position. Not more than 20 repetitions must be done for each side- then take 30 second break and repeat it 3-5 sets.
5. High Knees: While jogging in place jitter the body and bring the right knee as close to the chest as one can, then bring it back down. Cardio Workouts for Weight Loss People are also advised to repeat on the other side of the body since the disease may also appear on the other side of the body. The exercises should be done in 30-60 second intervals followed by 30 seconds of rest interval and should be repeated for 3-5 sets.
6. Wall Sit: Sit on the floor with your legs being in a right angle, then lean your back against the wall. Depending on the individual’s comfort, one should hold this position for about 30-60 seconds then relax for 30 seconds before starting the sets again and one should aim at doing 3-5 sets.
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Cool-down
After finishing the exercises, spend a few minutes making the necessary stretches of your body. Make sure to concentrate on the muscles that you rarely use including your first layer starting with abdominals, then legs and lastly arms.
Tips
1. Incorporate strength training: Lifting weights through strength training activities assist in building of muscle mass hence leading to increase in metabolism rate required to burn belly fat.
2. Incorporate high-intensity interval training (HIIT): High intensity training exercise is characterized by short intervals of exercise with high intensity and alternated with short intervals of rest. Eat 30 Minutes Before Workout This kind of workout has been proved to help in reducing abdominal fats.
3. Eat a healthy diet: Eating a balanced diet containing low processed foods, low sugar and low saturated fats will be suitable for weight loss and for reducing abdominal fat.
4. Stay hydrated: It is recommended that one should drink about 08-12 glasses of water daily because it can increase metabolic rates thus helping in weight loss.
5. Get enough sleep: Try to get 7-9 hours of sleep every night so you can have a correct appetite hormones and thus slim down.
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Exercise to lose belly fat for female at home
Here’s a comprehensive exercise plan to help you lose belly fat at home, tailored specifically for females.
Warm-up (5-10 minutes)
1. Light cardio: Examples include jumping jacks, jogging on the spot or dance to facilitate flow of blood, and to open up the muscles.
2. Stretching: Try performing numerous stretches which target the core, arms, and legs muscles with the aim of warming up the muscles for exercises.
Monday (Core Workout)
1. Plank: Choose a plank exercise to do 3-4 sets with repetitions of 30-60 seconds then take 30 seconds break.
2. Russian twists: Lay sideways on your back while placing your soles flat on the floor with your knees bent. Starting from the standing position, Muscle Gain Vegetarian twist your upper body to the left and touch the ground with your hand then twist… Repeat the movement 3 times with as many as 20 reps for each set.
3. Bicycle crunches: Lay face up holding your hands at the back of your head and bend up your legs, straightening your right leg out and bending in your left leg in a pedaling motion. Just make sure you do 3 sets of 15 to 20 repetitions. Repeat the procedure three times, or five sets of 10 to 15 repetitions.
4. Leg raises: Lay flat on your back with your arms above your head and pull your legs upwards to the direction of your head repeating this process about 3-4 times. Drop them back down as far as possible without touching the floor and then return to the starting position; complete 3 sets of 15 – 20 reps.
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Tuesday (Upper Body Workout)
1. Push-ups: It involves lying on the abdomen and raising the body using the hands and the arms till only the palms touch the floor. This is to push back up to the initial position with the feet flat on the ground. Perform 3 sets on 10-15 reps.
2. Triccp dips (using a chair or bench): When in this position stand with your back curled forward leaning with your hands on the armrest and feet firmly placed on the ground. Lower your body by bending your elbows, Food for Weight Loss Breakfast therefore making sure that your arms are positioned at 90 degrees. Slide the leg back to the position and then extend your arms to come back to the starting position. Perform 3 sets on 10-15 repetitions.
3. Arm circles: Clasp the throbbing area with your hands and make circular motions with the hands around the area, first in clockwise then anticlockwise. They should do 3 sets of 10-15 repetition.
Wednesday (Rest day)
Thursday (Lower Body Workout)
1. Push-ups: In this exercise begin in the plank position and bend until your chest is very near the ground. This is followed by push back to the initial standing position. Perform 3 sets of repetitions that are 10-15 reps in nature.
2. Tricep dips (using a chair or bench): Stand behind the chair or bench and sit down on the edge of it placing both hands on the edge of the chair and placing both feet flat on the floor. Lower your body with your elbows below your shoulders so that your arms form 90 angles. Again, we go back to the upright position and that is by having the arms fully erect. Perform writers with 3 sets of 10-15 reps.
3. Arm circles: Us light dumbbell or resistance tubing and swing your hands in circular motion in one direction followed by the other. Perform the exercise in 3 sets of 10-15 repetitions.
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Wednesday (Rest day)
Thursday (Lower Body Workout)
1. Squats: Start with your shoulders relaxed and your feet placed about hip-width apart; arms relaxed and hanging at your sides. To get in this position always be sure that your back is straight and your knees are behind your toes, lower your body down into a squat. Come to the upright position on the balls of the feet. If you are using this set then you should do 3 sets of 10-15 reps.
2. Calf raises: Stance: Sitting on a step or on a raised floor with the heels off the edge. Slide up on to feet and then fall back down. Perform 3 rounds with 15 to 20 repetitions on the particular group of muscles.
3. Lunges: One has to stand with feet close to each other and then open the right/right-left leg/legs by taking one big step forward. Then lowering your body into a lunge position while ensuring that the front knee is positioned behind the toes, the back knee almost touching the floor. Squeeze the ball until you are again in a standing position and switch with the opposite leg. Repeat the exercises doing 3 sets of ten to fifteen reps (on each leg).
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Friday (Core Workout)
It is recommended to perform the same exercises as on Monday, however the number of sets might be changed.
Saturday (Cardio Workout)
1. Brisk walking: Do some brisk walking which should take 20 – 30 minutes.
2. Jumping jacks: The exercise can be done through performing 3 sets of 20-30 repetitions, with Thirty seconds rest in between the sets.
3. High knees: In place jog with crossing one knee up towards the center of your chest while you keep the other foot on the ground. Three sets, each of which includes 20-30 repetitions of an exercise.
Sunday (Rest day)
Additional Tips
1. Consistency: Get the optimum results by performing this routine 3-4 times in a week.
2. Diet: Exercise coupled with a diet plan that includes intake of fruits, vegetable, lean meats and whole grain foods should be adopted. Your daily USDA food pyramid diet intends to reduce the consumption of sweets and other simple carbohydrates such as sugars.
3. Hydration: It will also be important to ensure that you take a lot of water since it helps in the metabolism process.
4. Sleep: Sleep at least 7-9 hours per day for recovery and to also help in the loss of weight.
Stress Management: This should be done because stress is known to influence fat deposition hence inclusive activities such as yoga or meditation.
Common Mistakes to Avoid
1. Some of them are; not warming up before exercising.
2. The common mistake is to not take enough rests in between the sets.
3. Lack of proper forms when performing exercises.
4. Failure to take adequate amount of water during a physical activity.
5. Failing to take proper meals that help in reducing the sizes of their body.
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Best exercise to lose belly fat female at home
The timeless pursuit of finding the ‘perfect’ way to shed the pesky belly fat! Here are some effective exercises to help you achieve your goal, all from the comfort of your own home.
Warm-up (5-10 minutes)
1. Jumping jacks: Three series of twenty repetitions.
2. Leg swings: Three different series of twenty repetitions performing both facets of the lift.
3. Arm circles: Five exercises are performed: 3 sets of 20 reps going forward and backward.
Belly Fat-Blasting Exercises
1. Plank: Taught it – hold for 30-60 seconds and then rest for 30 seconds. Repeat for 3-5 sets.
- Take your breath to another level by sucking your tummy towards your backbone.
- Maintain an alignment of your upper torso with your spine keeping your shoulders relaxed down and away from your ears.
2. Bicycle Crunches: Three series of repetitions of 15-20 pushes.
- Lay in your back with your hands, behind the head and try to touch your knees with your hands, one by one.
- Concentrate on pushing your Abs whenever you are pulling one of your knees towards your chest.
3. Russian twists: The last exercise is a combination of 3 groups: the first group, 15-20 reps and the second group, 15-20 reps.
- Start by placing you on the floor so that your knees are flexed and the soles of your feet are touching the ground. Now leback slightly and take your feet of the floor.
- Bend your body to the left and then to the right touching the ground with your hands at each point.
4. Leg raises: Three groups of 15 to 20 repetitions. Loss Belly Fat App On Play Store.
- Lay flat on the back with your limbs fully spread out and join your knees to your chest while keeping your legs elongated.
- Stand with feet approximately hip-width apart and grip the back of your thighs with your hands Use your legs to raise yourself until your legs form a 90-degree angle at the knee joint then bring them down to the starting position without touching the floor with your heels.
5. High knees: One of the sets of exercises which I feel comfortable with is the 20-30 reps one where I do 3 sets of it.
- You should start with your feet apart with the width of both hips then you bend one knee as you draw it towards the chest while the other foot remains on the ground.
- Switch between legs fast, but as are performing any movement, be sure to engage your tummy muscles.
6. Burpees: Three exercise sets contained 10 – 15 repetitions of each movement.
- Stand properly without flexing your knees then bend your knees and squat, jump backward into the plank position.
- From there you do a push up and afterward without a pause bring your legs back in the squat position and stand up.
Cool-down (5-10 minutes)
1. Some of the static stretches that can be done to improve on flexibility include;
Remember to:
- Pay attention to the discomfort level and modify the exercise to those levels that you find quite tolerable depending on your physical ability.
- It is very important that you do not overdo the exercises at the beginning because if you strain your muscles when you are just starting out, it will be very difficult for you to practice them later on.
- Perform these exercises along side a healthy diet regimen and cardiogenic exercises for those best results.
One thing to remember is that trimming the belly does not happen over night and it does require a lot of patience and commitment, however, with hard work, you can, in deed, get the best figure ever, with a flatter and more healthy belly!
