The 3 best ways to reduce belly fat at home

Avatar for Avaana Team By in exercise, nutrition, weight loss on 25/05/2020
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Are all those binge-watching sessions catching up with you? Are your waistbands starting to feel a little tighter than usual? To reduce belly fat at home, you need to tackle the problem with three different approaches:

  • Make healthier choices with food
  • Choose workouts to target your belly fat
  • Do cardio exercises for overall weight loss and fat burning

Make healthier food choices to reduce belly fat at home

Fad diets often restrict certain food groups to have faster results, but this can lead to nutrient deficiencies. By switching to healthy food options, you are creating a diet that you can stick to for the rest of your life. Here are some easy ways to start with healthier choices:

Start with portion control and reduced serving sizes. You could try serving yourself on smaller plates to moderate your intake.

  • Fill up at least half your plate with veggies, fruit, or salads.
  • Replace fried snacks with options like trail mix, baked chips, chopped veggies with yoghurt dips, or fresh fruit.
  • Switch out sugary drinks and replace with homemade flavoured water instead.
  • Reduce your sugar intake by gradually taking less sugar in your tea or coffee.

There are many ways to control your caloric intake without losing out taste. You may benefit from consult a nutritionist to get a customized nutrition plan.

Exercises to reduce belly fat at home

Making healthier food choices will help but if you’re hoping to reduce belly fat at home, these exercises will help you achieve your goals sooner.

1. Start with warm-ups

Never do targeted exercises like these without a thorough warm-up first, or you could seriously injure yourself. Do these exercises for 30 seconds each:

  • Arm circles
  • Neck twists
  • Shoulder shrugs
  • Swinging toe touch
  • Jumping jacks
  • Jogging on the spot

2. Crunch and reach

  • Lie flat on the mat with your lower back pressed into the floor, arms extended over your head.
  • Raise your legs to 90 degrees and bring your arms forward, reaching towards your feet.
  • Use your core muscles to perform these crunches.
  • Repeat 15 times.

3. Bicycle crunches

  • Lie on your back with your lower back pressed into the floor, arms bent to keep your hands behind your head or on your temples.
  • Raise your legs to 90 degrees and bend your knees. This will be your neutral position for this exercise.
  • Bring your right knee to your chest and swing your left elbow to touch it, using your abdominal muscles to move your torso.
  • Alternate with your left leg and right elbow.
  • Do this 15 times on each side.

Note: If you tend to clench your fingers behind your head and pull on your neck, place your fingertips at your temples instead.

3. Tuck and crunch

  • Lie on your back with your lower back pressed into the floor, arms bent to keep your hands behind your head or on your temples.
  • Raise your legs to 90 degrees and bend your knees. This will be your neutral position for this exercise.
  • Bring both knees towards your chest and raise your upper body and shoulders, aiming to bring your nose to your knees. This should be done without stretching your neck forward.
  • Stretch your body out straight and repeat the exercise without a break.

4. Mountain climbers

  • Get into plank position with fingers splayed and core engaged.
  • Jump your right foot up towards your chest and then your left one. This movement feels like you’re running, with your hands on the floor to support you.
  • Keep your abs active and your back straight, watching out for a tendency to raise your hips.
  • Do this for a minute.

5. Leg raises

  • Lie flat on your back with your lower back pressed down and your palms resting on the floor under you.
  • Engage your core and raise your legs to a 90 degree angle.
  • Lower steadily to the floor, using your core and not your lower back to control your movement.
  • Repeat 15 times.

6. Burpees

  • Begin in a standing position.
  • Jump in place and swing your arms overhead.
  • Then squat down and put your hands on the floor and jump your legs backwards into a plank.
  • Hold the plank then jump back to squat.
  • Rise to a standing position.
  • Do this 10 times.

Note: If you want to increase the challenge, do a push-up when you are in plank pose.

7. Full Plank

  • Get into plank position with your hands on the floor, fingers splayed out.
  • Keep your neck relaxed and your gaze on the floor about a foot above your hands.
  • Engage your core muscles to support the plank and keep your legs and glutes active.
  • Don’t allow your lower back to bear the load – keep your hips up.
  • Maintain your pose for at least a minute.

Note: If the Full Plank is too difficult for beginners, rest your knees on the ground but use your core to keep your torso stable. You should aim at graduating to a Full Plank, even if only for 30 seconds at a time.

8. Stretch and cool down

After you complete these exercises to reduce belly fat at home, you should do a complete round of stretching and cooling down. This helps to prevent or reduce any stiffness in your back or abs the next day. Some good stretches are:

  • Cobra pose
  • Cat-Cow stretch
  • Side bends
  • Forward and backward bends

Cardio exercises to reduce belly fat at home

Apart from exercise that targets your belly fat, you should supplement your efforts with exercise like running, swimming or cycling. Cardio exercise boosts your metabolism so that you are burning fat all day long, even on days when you don’t exercise.

Check out our 30 minute workout at home if you’re thinking about getting those limbs moving. If you’d like to do more for weight loss, Avaana can help you find a personal trainer or join a group fitness class near you.

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