How to Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise: 

If you can’t see your toes while standing straight then you have a pot belly. Pot belly is medically referred to as abdominal obesity or central obesity. And occurs when there is accumulation of excess fat around the stomach.

Pot belly is not all healthy for you. It is capable of making you prone to several diseases, ranging from dementia to diabetes.

According to researches, visceral and central abdominal fat has been linked to Type 2 diabetes. Not only diabetes but abdominal obesity is also associated to age-related issues like dementia and Alzheimer’s disease.

It is widely known that problems of health are linked to belly fat, but the good news is – you can shed off the stubborn fat following a healthy diet and exercise plan. These, when carried out consistently can improve your overall health condition.

How to Reduce Your Pot Belly with Exercise

  1. Weight Lifting

Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise

Weight lifting tends to be very effective when it comes to reducing a pot belly. This exercise is all about using resistance to induce muscular contractions. Researches has proven that the best way to burn the fat around your middle is by weight lifting. Those who do weight training gain less fat around their middle than those who focused mainly on cardio exercises. This is because weight training also kicks starts your metabolism by building muscle.

Also note that you should choose a weight that you can lift 10 to 20 times before you experience muscle failure.

  1. Chair Yoga Pose

Chair Pose is another very efficient exercise to tackle a pot belly.

This yoga exercise goes a long way to strengthen and tone the abdominal muscles. It as well builds the muscles in your arms and legs, and keeps them I proper shape.

Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise

How to do Chair Yoga Pose

  • Stand straight with your feet about hip-width apart.
  • Inhale deeply and slowly raise your arms straight above your head.
  • Exhale and fold your body forward at your hips to form a 45-degree angle.
  • Keep your knees slightly bent, as if you are about to sit in a chair.
  • Maintain the position for 30 to 60 seconds, taking deep breaths.
  • Inhale as you straighten your knees and slowly stand up.
  • Exhale and release your arms to your sides.
  • Repeat 10 to 15 times to complete a cycle.
  • Do it 3 or 4 times a week.
  1. Mountain Climbers

This exercise is simple but does a lot in losing fat especially the fat around your waist. Mountain Climbers is a full-body workout and provides complete abdominal and cardio training when done quickly.

Other exercises like sit-ups, crunches and planks incorporated in this workout helps strengthen and tone your muscles.

The sit-ups, crunches, planks and other moves used in this exercise help strengthen and tone your muscles.

Reduce Your Pot Belly with Exercise

 

Reduce Your Pot Belly with Exercise

How to do Mountain Climbers

  • Lie face down and place your palms flat on the floor at shoulder-length distance.
  • Raise and position your body in a straight line, shifting your weight to your toes.
  • Bring your right knee forward toward your chest.
  • Slowly return it to its previous position.
  • Repeat the steps using your left knee.
  • Continue doing the above steps, alternating between your right and left knees.
  • Do this daily for 5 to 10 minutes.
  1. Standing Forward Bend Yoga Pose

This is also called Padahastasana, this yoga pose also works effectively for reducing abdominal fat.  In this yoga pose, total compression of the abdomen takes place, which goes a long to burn stubborn belly fat. It is also healthy for your muscles.

Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise

How to do Standing Forward Bend Yoga Pose

  • Stand up straight with your legs close together, heels touching each other.
  • Keep your hands on either side of your body.
  • Inhale deeply and lift your hands straight up over your head.
  • Exhale and bend forward from the hips, but keep your legs straight.
  • Place your hands on the ground with your fingertips in line with your toes or wrap your fingers under your feet.
  • Bring your head as close to your knees as possible and do not put strain on your neck.
  • Hold this position for up to 1 minute, taking deep breaths.
  • To come out of the posture, inhale and slowly roll your body up, bringing the head up last.
  • Repeat 5 to 10 times, with an interval of 10 seconds between 2 repetitions.
  • Do this once daily.
  1. Crunches

When it comes to burning stomach fat very easily and quickly then crunches remains your best choice of exercise.

Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise

How to do Crunches

  • Lie down on your back flat on the floor.
  • Bend your knees into a V-shape.
  • Put your palms face up next to your ears, but do not interlock them behind your head.
  • Slowly lift your head and raise your chest just a little.
  • Tighten your stomach muscles.
  • Exhale as you use your abdominal muscles to raise your head and upper back off the floor.
  • Hold your position for 3 to 5 seconds.
  • Inhale as you return to your starting position.
  • Repeat 10 to 12 times to form a complete set.
  • Perform 3 sets, 4 times a week.
  1. Bicycle Exercise

In reducing stubborn belly fat, bicycle exercise is one of the most effective workout to engage in. It not only nurns your stomach but also tightens your tummy muscles.

Reduce Your Pot Belly with Exercise

Reduce Your Pot Belly with Exercise

How to do Bicycle Exercise

  • Lie flat on the floor and keep your hands on either side of your head.
  • Lift both your legs off the ground, bending them at your knees so they are at a 90-degree angle.
  • Pull your right knee close to your chest, keeping your left leg out.
  • Then, put your right leg out and bring your left knee close to your chest.
  • Keep rotating your legs in a manner similar to riding a bicycle.
  • Repeat this 10 to 12 times.
  • Do this 3 or 4 times a week.
  • Dietary and Lifestyle Tips

Along with exercise, certain dietary and lifestyle changes can help you reach your goal. If you are searching for amazing foods to lose belly fat, then allow this link to come with you on this journey.

 

See also …

4 minutes Daily Workouts to Lose 5kg This Month

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