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How to deal with abdominal Fat by Physical Exercise

Obesity 

With the progress of humans in science and technology, life has become so convenient. And that is the reason obesity is rising as a major health issue.

The storage of too much unnecessary fat in the abdominal area and other parts of the body is called obesity. According to the WHO ( world health organization), the obesity level has tripled in the world since 1975. Developed countries like the US and UK have a higher rate of obesity as compared to underdeveloped countries. Developed countries have an easier life as compared to other countries because they have luxuries. Due to technology, people don't have to work hard. Opportunities for physical activity are way fewer than in old times. That is the reason for the rising level of obesity in the developed world.

 

Abdominal fat

Fat which is stored around the abdominal organs inside our belly is called abdominal or visceral fat. It is considered the most harmful fat in the human body. It not only makes you look ugly, but it can cause many health issues as well. Belly fat can be way more dangerous than you think. It develops around the major and important organs like the liver, pancreas, heart, intestines etc. Abdominal fat can cause cardiovascular diseases, diabetes, high blood pressure, liver diseases, high cholesterol, cancer, hypertension, stroke and many more diseases.

So if you are worried about your belly fat, you are in the right place.

Here are some of the ways to avoid abdominal fat.

 

• Avoid alcohol

• Cut out sugar from the diet 

• Eat protein-rich foods.

• Eat more soluble fibre 

• Avoid too much stress 

• Exercise your heart.

• Crunches 

How to Remove AbsThe question is frequently asked by people who are overweight.

Our topic is the same here as well, to discuss and give solutions through physical exercises.

Obese people, particularly those with abdominal fat, are always looking for the best natural solution to this problem, so I've compiled a list of the best exercises for losing abdominal fat.

Best Abdominal or Belly Fat Burning Exercises

 

The first exercise is high knees.

High Knees are fast-paced, high-intensity interval training (HIIT) exercises.

which is fantastic for burning fat and calories while also increasing strength and endurance.

 

It works your core, strengthens all of your leg muscles, gets your heart rate up, and improves your momentum, coordination, and flexibility.

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High-knee exercises are ideal for targeting the major lower-body muscle groups.

It's best for strengthening hip flexors.

 

Here is some advice on how to perform this exercise correctly.

 

• Keep your arms at your sides and your feet hip-width apart. Stand tall, with your feet shoulder-width apart.

• Turn your face forward and

• Extend Your Chest.

• Lift One Knee At A Time, Slowly.

• Bring your knees up to your waist. Lift your knee as high as you can and then lower it as quickly as you can.

• Begin swinging your arms while marching slowly.

• Repeat until the set is finished.

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Jumping jacks are exercise number two.

Jumping jacks provide an effective total-body workout.

That you can do nearly everywhere. Jumping jacks work nearly every major muscle in the body. Legs, arms, shoulders, chest, back, and abs will be worked. Jumping jacks are an efficient move because they strengthen and condition your body at the same time.

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Jumping jacks could be a good substitute for miles on a treadmill or stationary bike.

This exercise is a type of plyometrics, which is a combination of aerobic exercise and resistance work.

This form of exercise challenges your heart, lungs, and muscles.It also boosts the body's metabolic rate and aids in weight loss. 

Jumping jacks are an excellent bodyweight exercise that works many of the major muscle groups at the same time.

Jumping jacks work your legs and arms, but they also work your entire body. 

As previously stated, this exercise is part of a full-body plyometric workout that focuses on your glutes, quadriceps, hip flexors, and calves. They also work the core and shoulder muscles. 

I'll list it briefly here by explaining the body organs that are affected by jumping jacks.

Here are some jumping jacks. Working specifically on your glutes, quads, hip flexors, and quadriceps are the primary muscles.

Legs and abs are secondary muscles. Muscles and fat on the shoulders 

What happens when you do jumping jack workouts?

I'll explain in more detail below. Jumping jacks aid in weight management, which is a major issue these days. Jumping jacks burn fat while balancing calorie intake and consumption is extremely difficult, so weight management is a top priority for jumping jacks, which aid in a variety of ways. 

Jumping jacks are very effective in lowering blood pressure. According to research, most people get rid of blood pressure problems by doing physical exercises, and jumping jacks are one of them. 

Low-density lipoprotein (LDL) cholesterol, or "bad" cholesterol, is also reduced.

Additionally, high-density lipoprotein (HDL) cholesterol, or "good" cholesterol, was increased.

Furthermore, research shows that people who participate in jumping jack exercises have higher insulin sensitivity. 

What about the calories consumed while doing jumping jacks?

A 150-pound person performing a single two-minute session (roughly 100 repetitions) of jumping jacks may burn approximately 19 calories. Jumping jacks for a total of 10 minutes, spread out throughout the day, would burn 94 calories.

Jumping may also be beneficial to bone health. In one study, rats were subjected to an eight-week jumping exercise regimen (200 jumps per week with 40 jumps per day for five days).

Read on to learn more about why jumping jacks are good for you and how to add them to your workout routine. 

The Benefits of Jumping Jacks

• Weight Loss Assistance

• Warm Your Shoulders Up.

• The Benefits of High-Intensity Interval Training

• Jumping jacks build bone density.

• Increase your stamina and stability.

• Bones should be strengthened.

• Improve your cardiovascular health.

• Fitness and cardiovascular health

• A Beneficial Warm-Up Exercise

• Increase your adaptability.

 

Push-Ups Workouts are the third type of exercise.

Push-ups are an important upper-body exercise for athletes, gym-goers who go for fun, bodybuilders, and people who are healing from injuries.

People usually think of it as a chest exercise, but it also works the pecs major and minor, triceps, anterior deltoids, and core muscles.

Push-ups are often called chest exercises, but they are actually a type of exercise called a compound bodyweight exercise. This means that they work out more than one upper body muscle.

Push-ups are one of those exercises that help to build muscles and improve upper-body strength.

strength. It focuses on the muscles in your chest (pectoralis major), arms (especially the triceps), and shoulders.

Push-ups can help get rid of belly fat if and only if the calories burned during exercise are enough to turn fat loss into muscle growth in the abdominal area.

The muscles targeted by a standard push-up are as follows:

 

The Muscles of the Pectoralis Major

(The largest of the chest muscles is the pectoralis major.) It's thick and fan-shaped, and it's found just beneath the breast tissue. When performing a push-up, it is the primary mover. 

Muscles of the Pectoralis Minor

(The pectoralis minor is a lesser-known chest muscle.) It's much smaller and located beneath the pectoralis major.)

Triceps

The triceps brachii, or triceps, is a large, thick muscle located on the back of your upper arm.

Muscles of the core

While push-ups primarily engage the chest muscles, other muscle groups assist in the movement.

The core muscles are one such group.

deltoids anterior The deltoids are large, triangular-shaped muscles that sit on top of the shoulder joints.

common push-up variations

• Push-ups on the knees

• Push-up with one arm

• Push-ups with weights

• Push up-decline

• Push-ups on an incline

• Push-ups against the wall

 

Generally, how many push-ups are appropriate for my age?

• 15 to 30 years old: 20 to 29 years old

• 12 to 24 push-ups for people aged 30 to 39.

• 12 to 20 push-ups for people aged 40 to 49.

• 8 to 16 push-ups for people aged 50 to 59.

• 6 to 16 push-ups for people aged 60 to 65.

 

How many calories can I burn by doing push-ups?

Overall, push-ups can burn approximately 5 calories per minute.

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How to Do Push Ups Correctly

 

1. Get on all fours, your hands slightly wider than your shoulders.

2. Extend your arms and legs.

3. Lower your body until your chest is almost touching the ground.

4. Take a breather, then push yourself back up.

5. Repetition.

Advantageous for push-up exercises.

Calories are being burned.

You'll avoid injuries to your shoulders and lower back.

Improving your posture and balance

improving your adaptability

Improving your athletic and sporting performance

Could help with body composition

could lower the risk of cardiac events.

Jump squats are the fourth exercise on the list to deal with belly fat.

Let's move on to Exercise No.4

Jumping Squats

The jump squat works your legs' quadriceps, glutes, and hamstrings, as well as your core and lower back muscles.

By incorporating jump squats into your exercise routine, you can burn more calories, build more calorie-burning muscle, and lose belly fat.

This workout will help you burn fat in your lower body, tone your legs, abs, and buttocks, and improve your mobility and balance.

Jump squats help to build explosive strength. Jump squats are a quick, powerful move that work your muscles to their fullest potential in less time.

The addition of a jump raises the overall difficulty. Squat jumps work the rectus abdominis and external obliques 10 times harder than regular bodyweight squats. This is due to the fact that the core muscles are required to provide a high level of support during squat jumps. 

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How frequently should you perform jump squats?

Squat leaps to make the most of this move.

Beginners should do two to three sets of squats only two to three times per week to allow for important recovery time depending on your goals and what you want to achieve while exercising. Increase exercise duration if you need more immediate results in the abdominal core area of the body.

How many calories can jumping squats burn?

Squats at a moderate intensity will burn approximately 8 calories per minute.

The average number of squats performed in one minute is 25.

If you do the maths, 1 squat (moderate effort) equals 0.32 calories. You will burn approximately 100 squats.

Here are some more main categories of exercises that are almost good for abs fat.

Plank Position

The plank is one of the most popular and effective belly fat burners. A plank is an isometric exercise in which your muscles remain at the same length. This exercise targets the abdomen. The plank helps us to make our back and core stronger. Your mental health may also improve with the plank. It is a very good balance exercise as well. It doesn't require too much time to be performed. Including a plank in your daily exercises is thus a good idea.

 

These muscles are engaged in a plank position 

• Spine

• Shoulder 

• Triceps 

• Hamstrings 

• Glutes

• Core 

• Quads 

• Lats

• Trapezius 

• Rhomboids 

 

How to perform a plank

Get into the push-up position with all your weight on your elbows, forearms, and toes.

2: Contract all of your muscles.

3. You have to make sure that your body is in a straight line 

4: Don't let the head, hip, or navel sag.

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Mountain climbers

Mountain climbing is a cardiovascular exercise. Mountain climbers have a particular effect on belly fat. Because This exercise raises your heart rate and targets the core. Your agility will also be improved if you climb mountains regularly. It also strengthens our arms, legs, and core. This exercise engages multiple muscles at the same time. You will also have better blood circulation in your body if you do those exercises very often.

These muscles are the major muscles engaged during mountain climbing.

• Core

• Arms 

• Legs

• Biceps 

• Shoulder 

• Glutes

• Spine  

 

How to perform as a mountain climber

• Get into a high plank position.

• Place your hands on the floor.

• Keep your spine tall.

• Now pull the knee towards your chest and then the other knee as you are running.

• Make sure your hand remains on the floor.

Burpees 

Burpee is one of the most popular and intensive exercises. Most of the trainers rate it as one of the best cardio workouts. It makes almost all the muscles work while performing it. Burpees test the fitness level of beginners because, for the first time, you can find it pretty tough to perform. But you can ignore its magical results. It suddenly boosts your heart rate. It is extremely beneficial for stamina and belly fat. It improves blood flow and lung and heart health. It might also help you lower your cholesterol and blood pressure.

 Some major muscles that work while performing burpees

• Chest

• Quads 

• Core

• Shoulders

• Calves

• Triceps

• Glutes

What is the proper way to perform burpees 

 

Stand on your feet in the normal position with your shoulders width apart and arms on the sides.

2 Begin in a low squat position.

3 Place your hands in front inside the legs' width and shift your weight on the hands 

4: Now kick your legs back and get into a push-up position.

5. Engage all the muscles in a straight line and lower your body like a push-up 

6: Return to the squat by pressing your hands against the ground.

7 Now leap to your feet and raise your hands above your head.

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Kettlebell swing

The kettlebell swing is a very versatile exercise with multiple benefits. This exercise can burn a lot of calories in a short time. It has a magnificent effect and has strength and power. But most importantly, this exercise is very good cardio, which will burn tons of calories, including belly fat, as well. It is great exercise for a person with a busy schedule. In short, kettlebell swing can cause dramatic changes in your body if you perform it adequately.

The kettlebell swing is a full-body workout, but it mostly focuses on the muscles of the posterior chain.

• Hamstrings 

• Rhomboids 

• Glutes 

• Erector spinae

• Calves 

• Traps

 

Kettlebell swing the proper way to perform guidance 

1. Place the kettlebell in front of you 

2. Stand with your shoulders wide apart and bend down to hold the kettlebell with both hands. The direction of the fingers should be towards you 

3. Keep your back flat and get into a half-squat position. Keep your heels firmly planted on the floor and keep your neck straight 

4. Swing the ball and let the kettlebell pass between your legs.

5.  Forcefully drive your hips forward and lift your chest.The kettlebell will swing forward. Don't pull the kettlebell up, just control it with the arms.

6. Kettlebells should not swing above the shoulders.

7. Return to the starting position and repeat the process.

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Russian Twist

If you are bored with crunches and want a change, the Russian twist could be a good option for you. This exercise is quite popular among athletes. It improves your agility. Russian twists help you make your spine, core and obliques stronger. Russian twists are amazing fat burners.

These muscles work during the Russian twists 

• Internal obliques

• External obliques

• Erector spinae

• Scapular muscles

• Hip flexors

• Rectus abdominis

• Transverse abdominis

• Latissimus dorsi

 

How to Perform Russian Twists

 

1. Sit on the floor on your hip 

2. Lift your legs off the floor and bend the knees 

3. Keep holding your hands next to your chest  

4. Lean back slightly and make a V shape with your thighs and torso 

5. Keep your core tight 

6. Slowly twist your torso to the right side and then the left side. Continue until your set is competitive.

7. and breathe with the rhythm throughout.