Fitness

Exercises to Reduce Belly Fat for Females

Written by
Dr. Krystel Quadros
and medically reviewed by Dr. Sneha Kannan

12 Jul 2019  -  3 min read

Abstract

Abstract

Owing to a sedentary lifestyle and unhealthy eating habits these days, many individuals are becoming grossly overweight. Females especially gain a lot of weight in their belly region and around the hip area. Majority of females these days hardly get time for themselves because of managing work inside as well as outside their houses and hence they develop fat around various areas of their body. We all as women should take care of our bodies as this is the only place that we have actually to live in a day in and day out.

Exercises to Reduce Belly Fat for Females

Owing to a sedentary lifestyle and unhealthy eating habits these days, many individuals are becoming grossly overweight. Females especially gain a lot of weight in their belly region and around the hip area. Majority of females these days hardly get time for themselves because of managing work inside as well as outside their houses and hence they develop fat around various areas of their body. We women should take care of our bodies as this is the only place that we have to actually live in forever.

We all want to look like our favorite celebrity and have a flat belly. Is it not? So, never delay exercising or working out as “TOMORROW NEVER COMES.” Some women might feel that it is tough for them to go for a walk due to the rains. In such cases, we can perform basic exercises at home to stay healthy and fit.

Following are specific exercises to reduce belly fat for females.

1) Crunches:

Crunches are one of the most famous belly fat exercise that females can perform at home. There is no need to join a gym to perform crunches. According to many research studies, it has been observed that individuals performing at least 10 sets of crunches per day at a beginner level saw tremendous belly fat reduction levels in three months along with following a balanced diet. Being consistent led to fat loss around the hips and belly region in many individuals, especially females. To perform crunches, follow the steps as mentioned below.

  • Lie down flat on the ground with your hands placed behind your head and your knee bent with your feet lying flat on the ground.
  • As you lift your upper torso region, inhale deeply and as you move back towards the ground, exhale deeply.
  • Repeat at least ten sets of crunches per day, and as you will feel that your stamina, endurance, and flexibility is built. You can increase the number of sets slowly and gradually.

Always remember that whenever you are on a weight loss journey, you might get tempted to have foods that are high in sugar and you might get tempted to have foods that are not good for your health. But you must have a strong will power to overcome these temptations. Imagine yourself being healthy, fit, and having a flat belly in a couple of months and stay motivated. You can even stick a picture of your favorite celebrity next to your hall or room or the place that you frequently visit at your home to stay motivated to achieve your target. Tell your mind that “EVERYTHING IS POSSIBLE, AND I CAN DO IT.”

2) Bicycle Exercise:

The bicycle exercise is another belly fat reduction exercise. It helps in tightening and toning of your abdominal muscles. If you do not have a bicycle to perform these exercises, you need not worry. You can perform these exercises at home without needing or purchasing any kind of equipment. To perform this exercise, follow the steps as mentioned below.

  • Lie flat on the ground with both the hands placed on your head similar to what you do for performing crunches.
  • Now lift your legs up high from the ground, bend it slightly, and start paddling.
  • Do at least 10 sets per day if you are a beginner. Do it religiously every day to see a fall in your belly fat percentage level. Remember that when you are paddling, do not let your legs touch the ground.

3) Forearm Plank:

Plank is another kind of belly fat reduction exercise. It helps to increase the overall strength of the body by strengthening the core muscles of your body, especially the abdominal muscles. Following are the steps to perform the forearm plank.

  • Lie down facing the ground with the weight on the elbows touching the ground parallel to your shoulder length.
  • Tighten your abdominal muscles. Look straight. Your toes should carry the weight of your body while you lift your body up.
  • Experienced individuals can hold their body for at least sixty seconds, but beginners can begin by fifteen seconds.

The benefits of performing the forearm plank daily are not only for the reduction in total body fat percentage level but it helps to decrease the levels of cortisol in the body thereby helping an individual to lead a stress-free life.

4) Captain's Chair:

This is another belly flattening and body toning exercise that can be done at home itself. To perform this exercise follow the steps as mentioned below.

  • Sit erect on a chair with your hands at the sides of the chair and inhale deeply.
  • Bend your knees and lift your knees closely towards your chest and exhale all the air out. Again when you keep your feet towards the ground inhale deeply.

This exercise improves your sitting posture and also helps to tone your body. Perform this exercise daily to see your belly fat levels dropping drastically.

5) HIIT Sprint:

This is a fantastic cardio exercise that not only targets the belly fat but also tones your body overall. To perform HIIT sprint, follow the steps as mentioned below.

  • Jog slowly at the rate of 6 mph for about a minute.
  • Now begin a quick sprint at the rate of 12 mph for about fifteen seconds only.
  • Now again start jogging at the rate of 6 mph per minute.

Repeat these episodes of jogging and running for at least five minutes daily. Believe me, your cardiovascular fitness levels will improve.

I hope you really loved reading this article on belly fat exercises for females and would definitely implement these exercises in your daily schedule.

Last reviewed at:
12 Jul 2019  -  3 min read

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