Published on Jul 12, 2019 and last reviewed on Aug 16, 2022 - 4 min read
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.
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.
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.
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.
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.
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.
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.
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Some of the top exercises to burn persistent belly fat is as follows:
- Aerobic Exercises: Walking, running, biking, rowing, swimming, and cycling.
- High-Intensity Interval Training (HIIT): Jumping jacks, burpees, push-ups, jump squats, and high knees.
- Abdominal Exercises: 60-second planks, bicycle crunches, abdominal crunches, and leg lifts.
- Weight and Resistance Training: Bicep curls, lunges, squats, and tricep kickbacks.
Some of the ways that can be implemented to lose belly fat at home include:
- Plenty of soluble fiber intake.
- Avoid trans fats.
- Avoid excess alcohol.
- Consume a high-protein diet.
- Reduce stress levels.
- Avoid sugary items.
- Cardio training.
- Cut back on refined carbs.
- Weight and resistance training.
- Avoid sugary drinks.
Losing belly fat is a long journey, not a short-term destination. Women undergo massive hormonal changes throughout their lifetimes, making the process all the more challenging. Apart from pharmacotherapeutic hormonal correction, diet modifications, lifestyle modulation, and extensive exercises can help in the belly fat loss journey.
Apart from inculcating healthy behaviors and dietary and lifestyle changes, certain exercises can be practiced at home to meet belly fat-loss goals. These exercises include butterfly crunch, plank, side-to-side, and leg swings. Additionally, beginners may include flutter kicks, bicycle crunches, mountain climbers, heel touch, Russian twists, and burpees..
It is possible to lose body fat even while sleeping. To achieve that, one must fulfill certain prerequisites. These include:
- Drink a casein shake.
- Sleep more.
- Consume cottage cheese before bedtime.
- Resistance training.
- Small meals at regular intervals instead of large meals.
The belly fat loss journey is not just exercising; this also includes certain dietary inclusions and exclusions. For example, fruit inclusion in diets can also facilitate fat loss. The list of fruits includes apples, tomatoes, guavas, strawberries, and kiwis. Additionally, green leafy vegetables with double fiber contents help with the journey.
Belly fat refers to the fat around the abdomen consisting of two types of fats-visceral and subcutaneous. The causes of fat accumulation in females include:
- Poor diet.
- Alcohol consumption and smoking.
- Lack of exercise.
- Stress.
- Genetics.
- Inadequate sleep.
- Age and menopause.
- Gut microbial imbalance.
- Postpartum weight gain.
Some of the food items that can help burn belly fat include:
- Beans.
- Salmon.
- Yogurt.
- Red bell peppers.
- Edamame.
Walking is a moderate-intensity exercise that can be incorporated easily into the routine. Walking not only helps in losing weight and belly fat but also provides other excellent health benefits like decreased risk of diseases like cardiovascular and mental health disorders. On average, walking a mile burns about 100 calories.
It is not advisable to sleep on the belly as it does not cause belly fat loss but causes breathing problems and slows food digestion, fat accumulation, and lower back muscle strain. Lying on the stomach overloads the joints, thoracic, and cervical systems. Additionally, belly sleeping can cause cortisol secretion, which facilitates fat accumulation. It is advisable to sleep on the side as it helps lose weight by preventing swelling in the lower appendages and facilitates good digestion. However, the side must be changed to prevent over-stressing the arms. Not only position but certain pre-sleep routines can also further help with weight loss.
Certain pre-sleep routines can help lose belly fat even while sleeping. These include:
- Sip non-caffeinated tea.
- Eat tryptophan-rich food.
- Eat cottage cheese.
- Create a routine and follow it stringently.
- Strict kitchen hours.
- Resistance training.
- Relaxing before drifting to sleep.
- Leave the bed for 20 minutes if unable to sleep.
- Consume a protein shake.
- Bodyweight exercises.
- Late-night cardio.
- Adjust the thermostat to 66 degrees Fahrenheit.
- Pre-sleep shower.
- Crunches.
- Eat some carbs.
- Hide screen devices,
- Breathing exercises.
- Small, steady meals throughout the day.
Some of the reasons for the persistent retention of belly fat are:
- One is into the wrong kind of food.
- One is too much into food.
- Smoking and alcohol habits.
- Too much stress.
- Not exercising enough.
- Practicing the wrong kind of exercises.
- Beer consumption.
- Sports, fizzy, and energy drinks consumption.
- Inadequate hydration.
- Genetic predisposition.
- Inadequate sleep.
Last reviewed at:
16 Aug 2022 - 4 min read
RATING
Quadros Krystel Godfrey Lavina
Dietician
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