In order to survive in the rat race and maintain pace with the fast
moving world, we often forget to take care of our body and neglect our
health and fitness. All too often, we eat what we should not eat (junk
food) and neglect things we should do (exercise).
Then the day comes when, somehow, the pants that we have worn for the
past 2 years no longer fit. How could this have happened? Did the pants
shrink? Finally you realize that the pants did not shrink but, instead,
your waistline has grown.
The presence of belly fat not only looks unappealing but research
indicates that an apple shaped body can also be very dangerous to our
health. People who carry fat in the abdominal area are more likely to
suffer from certain health conditions and diseases, such as heart
disease, diabetes and some forms of cancer. Fortunately, belly fat can
be tackled by acting wisely and taking appropriate measures as soon as
possible. This article presents various exercises you can do to reduce
harmful belly fat.
Exercises to Help Whittle Down your Waistline
One of the easiest and the most effective ways of shedding the extra
fat around the waist is going for a walk. A daily 30 minute walk can do
wonders in helping you lose weight, thereby reducing belly fat. Research
has shown that even when exercise is broken up into smaller time
increments, say 3 10-minute walks, the benefits are still there.
Air cycling helps to reduce the accumulated fat around the waist. In
order to practice air cycling, lay on your back on a flat mat, placing
your hands palm down at your sides. Now, slowly lift both of your legs
and make a cycling movement in the air for about 2 minutes. This
exercise helps stiffen your abdominal muscles and lose extra fat around
your waist.
The leg lifting exercise is similar to air cycling in that it
strengthens and tones your abdominal muscles. The procedure for this
exercise is as follows: lie down on a flat mat placing both hands at
your sides. Now, slowly lift both the legs into the air until they make a
90 degree angle with your body. Your heels should be pointing at the
ceiling. Remain in this position for about 10 to 15 seconds and then
slowly bring both the legs down. Repeat this exercise 5 times daily to
help fight abdominal fat.
This form of exercise helps in maintaining a prominent waist line.
Lie on a flat mat with knees bent and feet flat on the floor. Raise your
arms toward the ceiling. Now, slowly lift and twist your upper body
towards the left side of your knees and next towards right. Repeat this
form of exercise 15 times.
Ever thought that a childhood game such as jumping rope could be
effective in helping you lose belly fat? Yes, that’s right, jumping rope
is an excellent exercise to help you shed inches around the waist.
Because it is a highly aerobic exercise, jumping rope will help you lose weight all around, including the weight you carry around your belly.
Although these exercises can be extremely helpful in shedding inches
around the waist, one must always keep in mind that exercise is always
more effective if you follow the right diet. Eating lots of fruits,
vegetables and whole grains in addition to following these exercises
will make it easier for just about anyone to lose unwanted belly fat.
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