Home workouts to lose belly fat for beginners
A problem closely related to our lifestyle is belly fat. This problem has become very common now due to unhealthy eating habits, insufficient physical activity, and mental stress. Excess weight and belly fat not only spoil our appearance but are also dangerous for our health. The risk of heart disease, diabetes, and many other diseases increases due to it. Many people consider going to the gym and doing hard exercises, but due to a lack of time, it doesn’t happen. Some simple and effective exercises can be of great help to you. By doing these exercises according to the right rules, you can also get a healthy and attractive body.
In this article, we will discuss some simple home workouts, which are perfect for beginners and will give good results in a very short time.
Preparation before starting the workout
Warm-up
The most important step in starting the workout is to prepare the body for exercise. Warm-up relaxes the muscles of the body and increases blood circulation, which reduces the risk of injury. You can do some light exercises for 5-10 minutes.
Jumping Jacks: This is a good warm-up for the entire body.
Jogging in Place: Jog for 3-5 minutes at a light pace.
Light Stretching of Arms and Legs: Lightly stretch the muscles of the arms, legs, waist, and neck.
Proper Clothing and Equipment: It is very important to wear comfortable clothing while exercising. Wear clothes that will give you comfort while moving.
Drink Enough Water: It is very important to keep the body hydrated before and during exercise. Drink a glass of water at least 30 minutes before exercising.
Some Easy Exercises for Beginners
American Council on Exercise (ACE) research shows that combining regular cardiovascular exercises (like jumping jacks, burpees, high knees) with bodyweight strength training (like planks, squats, push-ups) increases calorie burn and promotes fat loss.
1. Plank
This is very effective in strengthening the abdominal muscles, waist, and shoulder muscles.
Put your body in a push-up position, but rest on your elbows instead of your palms.
Your shoulders, back, and legs should be in a straight line. Keep your abdominal muscles tight.
Try to stay in this position for 30 seconds to 1 minute.
Repeat 3 to 5 times.
2. Leg Raises
This exercise is very helpful in reducing lower abdominal fat.
Lie on your back on the floor and place your hands at your sides.
Keep your legs straight and slowly raise them until they are at a 90-degree angle.
Then slowly lower your legs back down, but raise them again before they touch the floor.
Repeat this 15-20 times.
3. Bicycle Crunches
This works on all the muscles of the upper, lower, and side of the abdomen.
Lie on your back on the floor and place your hands behind your head.
Raise your legs to a 90-degree angle, as if you were riding a bicycle.
Bring your right elbow towards your left knee and at the same time extend your left leg straight.
Then do the opposite, i.e., bring your left elbow towards your right knee.
Repeat this motion 15-20 times on both sides.
4. Crunches
This exercise helps in reducing upper abdominal fat.
Lie on the floor with your knees bent and your feet flat.
Place your hands on your chest or next to your ears.
Using your abdominal muscles, slowly lift your head and shoulders.
Then slowly return to the starting position.
Repeat 15-20 times.
5. Mountain Climbers
This is a cardio exercise that also helps burn calories and reduce belly fat.
Get into a push-up position.
Bring your right knee towards your chest, then return it to the starting position.
Similarly, bring your left knee towards your chest.
Do this process at a fast pace for 1 minute.
6. Russian Twists
This strengthens the muscles on the sides of your stomach, which is effective in reducing waist fat.
Sit on the floor and raise your legs slightly by bending your knees.
Lean your body back slightly, so that your waist and stomach are tight.
Holding your hands together, rotate your body first to the right, then to the left.
Repeat 15-20 times on both sides.
7. Heel Touch
This helps tone the muscles on both sides of the abdomen.
Lie on your back on the floor, bend your knees, and keep your legs apart.
Raise your head and shoulders slightly.
Bend your body to the right and try to touch the heel of your right foot with your right hand.
Then repeat the same process on the opposite side.
Do 10-15 times on both sides for a total of 20-30 times.
Lifestyle changes along with exercise
You can reduce belly fat more effectively by making positive changes in your lifestyle. If you follow these habits along with exercise, you will get fast and long-lasting results.
Diet
Healthy food: Avoid processed foods, fast food, sugary drinks, and high-fat foods. Instead, include fresh fruits, vegetables, eggs, pulses, and healthy fats such as nuts and avocados in your diet.
Protein and fiber: Foods rich in protein and fiber take time to digest, so your stomach stays full for a long time, and the tendency to overeat is reduced.
Moderate food: Eat small meals frequently instead of eating large meals at once. This keeps your digestive system active and increases metabolism.
Adequate sleep
Ensure 7 to 8 hours of deep sleep every day. Insufficient sleep increases the level of a hormone called cortisol in the body, which is one of the reasons for belly fat accumulation. Good sleep helps your body recover and gives you energy for the next day’s workout.
Drink water
Drink plenty of water. Water keeps your body hydrated, improves digestion, and flushes out toxins. Also, drinking a glass of water before meals can help you prevent overeating.
Manage stress
Stress can increase belly fat. Try reducing stress by doing yoga, meditation, or pursuing a hobby of your choice.
Common Misconceptions
Losing belly fat can seem difficult due to many misconceptions. A common misconception is that exercising your stomach alone will reduce fat there. But that is not the case; it is not possible to reduce fat in any specific area. It is important to exercise your whole body to reduce fat. Another misconception is that sweating will reduce more fat. Sweating only regulates body temperature; it has nothing to do with directly decreasing fat. The idea that eating less will lead to weight loss is also not correct. Eating too little can slow down the body’s metabolism, which can lead to weight gain instead of weight loss.
A few words from Corewellfit
Losing belly fat is a long-term process that does not depend on exercise alone. It is part of a holistic lifestyle change. The simple exercises provided in this article can serve as a good starting point, but only if you also adopt healthy eating habits and maintain adequate sleep, can you achieve your goal.
Patience and consistency are the keys to your success. By spending a little time every day and following these habits, you will not only reduce belly fat but also enjoy a healthy and vibrant life. So start today, and move yourself towards a healthier future.
