Struggling to Button Up Your Jeans? Here’s How to Lose Belly Fat
Are you finding it difficult to fasten your favorite pair of jeans? It might be time to focus on shedding that belly fat. Known as visceral fat, excess abdominal weight is not just a sign of being out of shape. It can be a health risk as it accumulates between your organs, secreting proteins that can lead to chronic inflammation and increase your chances of heart disease, diabetes, and even cancer.
One simple way to determine if you have too much belly fat is to measure your waist at the top of your hipbones. If the number is over 35 inches, it’s time to take action. Getting rid of belly fat is easier than you think. It involves following a healthy diet, reducing calories by focusing on protein, vegetables, whole grains, and replacing unhealthy snacks with nutritious options. Exercise also plays a crucial role. Here, we provide a 20-minute workout plan that targets your core muscles, tones your abs, and helps you achieve a smaller, flatter stomach. Perform two sets of these exercises twice a week, and say goodbye to that belly fat!
For Beginners
1. Lunge Twist – This exercise targets your abs, obliques, butt, and quads. Stand with feet hip-width apart, knees slightly bent, and elbows bent 90 degrees by your hips. Lunge forward with your right leg while rotating your torso and arms to the right. Return to the starting position and repeat on the other side. Do 16 reps on each side.
2. Step Hop – This exercise targets your abs, butt, and legs. Stand with feet hip-width apart and hands on hips. Step forward with your right foot, lift your left knee to hip level, and hop up on your right leg. Alternate sides and perform 16 reps.
3. Shot Put – Targets your arms, abs, obliques, butt, and legs. Lunge to the right with your right leg and rotate your torso. Push off your right foot to stand and pivot to the left. Extend your right arm diagonally as if throwing a shot. Alternate sides and do 16 reps.
For Intermediates
1. Lunge Reach – Targets your shoulders, abs, butt, and quads. Stand with feet hip-width apart and arms by your sides. Lunge forward with your left leg, bend both knees, and reach your arms toward the floor. Return to the starting position and lift your arms overhead. Repeat on both sides for 8 reps.
2. Hands-Up Hop – This exercise targets your arms, abs, butt, and legs. Step forward with your left foot, lift your right knee to hip level, and hop up on your left leg while extending your arms overhead. Alternate sides and perform 20 reps.
3. Discus Throw – Focuses on your arms, abs, obliques, butt, and legs. Lunge to the right with your right leg and rotate your torso. Shift weight to your left leg, bend your knee, and push off to hop up while swinging your right arm across your body. Alternate sides and do 10 reps.
For Advanced
1. Jump Lunge – Targets your arms, abs, butt, and legs. Stand with feet hip-width apart and arms extended overhead. Lunge forward with your left leg, jump up, and switch legs in mid-air to land in a lunge with your right leg in front. Perform 12 reps on each side.
2. Squat Jump – This exercise focuses on your arms, abs, butt, and legs. Squat down, then jump straight up while lifting your arms overhead. Land back in a squat position. Perform 12 reps.
3. Hammer Hoist – Targets your arms, abs, obliques, butt, and legs. Stand with feet slightly wider than shoulder-width apart and hands clasped in front of your thighs. Squat down, then jump up while bringing your arms overhead. Land back in the starting position. Do 12 reps.
If you’re looking for a comprehensive full-body workout plan to get fit and healthy, speak to our experts today.