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How To Reduce Upper Belly Fat At Home

Steps To Reduce Upper Belly Fat With Exercises

How To Reduce Upper Belly Fat At Home

Losing weight from the upper abdomen requires a holistic approach – exercise, healthy diet, and focus on lifestyle changes. Before starting this process, calculate your Body Mass Index (BMI) and Waist Circumference (WC) to know your status better.

1. Exercises To Lose Upper Belly Fat

These exercises do not focus on spot reduction but help strengthen your core, aid inch loss, and tone your body.

a. Surya Namaskar (Sun Salutation)

This is an excellent exercise for the entire body. It is not only effective for weight management and preventing obesity, but it also improves your cardiorespiratory health. There are 12 poses in Sun Salutation.

TargetWhole-body

b. Plank Hold

Target: Upper belly, thighs, and arms.

Steps

  1. Lie down on your stomach with your knees bent and feet on the ground.
  2. Bend your elbows and place your forearms on the ground. Align your elbows with your shoulders.
  3. Align your feet with your hips.
  4. Tighten your core and glute muscles. Lift your abs and hips off the ground. They should be aligned with your shoulders.
  5. Flex your hips forward and hold this position for 30 seconds.
  6. Practice these 3 rounds with 30 seconds of the hold.

c. Bicycle Crunches

TargetAbdomen, hips, and obliques.

Steps

  1. Lie down on your back. Relax your entire body.
  2. Place your hands behind your head. Interlock them just above your neck.
  3. Bend both the knees and bring them close to your belly.
  4. Lift your shoulders and head. Straighten your left leg and bring your left elbow close to your right knee. Bring your left leg back to your belly.
  5. Simultaneously, straighten your right leg and bring your right elbow close to your left knee. Bring your right knee back to your belly. This completes one set
  6. Do 2 sets of 20 reps each.

d. Russian Twist

Target: Core, obliques, and spine.

Steps

  1. Sit on a yoga mat with your knees bent and feet on the floor.
  2. Tighten your core, lean back, and lift both your legs at a 45° angle with the floor while bending the knees slightly.
  3. Lift your hands in the front and slowly twist your upper body to one side. Your legs should be fixed at the 45° angle.
  4. Twist to the other side. You can cross your ankles to maintain your balance. This completes one rep.
  5. Do 3 sets of 12 reps each.

e. Leg Raise

Target: Abdomen and core.

Steps

  1. Lie down on your back.
  2. Place both your hands – palms facing down – on the ground beside your body. Your legs should be straight.
  3. Lift both your legs straight towards the ceiling until your butt comes off the floor. You can support your butt by placing your palms beneath it.
  4. Lower your legs slowly but do not touch the ground completely.
  5. Do 3 sets of 20 reps each.

5 Things That Are Causing Your Upper Belly Fat

How To Reduce Upper Belly Fat At Home

1. You Are Eating Unhealthy Food

We all love to devour fried foods and delightful sweet treats, don’t we? From piping hot samosas, cheesy fries, butter popcorns, and chicken patty burger to sugar-dipped jalebis, cheesecakes, and chocolate-laden waffles, the list is never-ending. Most of these foods have been termed ‘unhealthy’ because they don’t do any good for our body and have zero nutritional value, and end up adding calories in your body. Eating junk and processed foods regularly may reduce our metabolism and contribute to larger waist size.

2. You Are Doing Wrong Or No Work Out

If you think that cardio workouts alone can give you a flat tummy, then you are wrong. A daily run or yoga class is also important for a healthy heart and flat belly. A combination of weights and cardiovascular training could do the trick, in addition to specific exercises that target the upper belly. Strength training increases muscle mass, which further helps our body to burn more fat. Muscle burns more calories than fat, and therefore, we burn more calories throughout the day by having more muscle.

3. You Are Stressed

Stringent timelines, meetings, bills, traffic jams – whatever your source of stress is, having too much of it may result in excess belly fat, including the upper belly. Stress causes the body to secrete cortisol that forces the liver to release excess sugar, sometimes more than what the body requires to function, resulting in more visceral fat.

4. You Have An Erratic Sleep Cycle

Upper belly fat can also be caused due to a lack of sleep or a poor sleep cycle. If you are one of those who sleep less than six hours a night, here is one simple way to shape your waistline: sleep for at least eight hours a night, it’s that simple! According to various studies, it was found that those who slept six hours or less a night were more likely to gain weight than those who slept seven to eight hours a night. Enough sleep also makes sure you are more energetic throughout the day and less inclined to skip workout sessions!

5. You Are Getting Older (Sorry, But True!)

As we age, our body goes through numerous changes; we experience a declining metabolic rate. Various studies have shown that as we age, subcutaneous fat (below the skin) decreases, and visceral fat increases. Visceral fat is an independent risk factor for many lifestyle diseases, including weight gain and the Buddha-belly mid-life waist.

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