belly fat

5 Simple Exercises To Lose Lower Belly Fat Fast At Home

Losing belly fat is more than just a satisfaction. All that excess fat, accumulated around your internal organs, is not very naive and can potentially increase the risk of various diseases, such as cardiovascular diseases, type 2 diabetes, insulin resistance, and the like.

If you cannot reduce your belly through diet and exercise, then your hormones and genetic factor may be the reason not to succeed. Also, some of the following reasons may be the main culprit for your belly fat.

7 Reasons Why You Cannot Lose Belly Fat

1. Aging

As we age, the way we lose weight also changes. The metabolism slows down in both, men and women, and the number of calories that the body needs to function normally decreases. Also, women need to deal with menopause.

2. Wrong Workout

Running is good for your heart, but cardio alone won’t do much for your waist. You need to combine weight exercises with cardio training. Power training increases the muscle mass, and encourages the body to burn more fat.

3. Processed Foods

White bread, chips, and crackers, as well as desserts and sweet drinks, increase the inflammation in the human organism. And, since belly fat is associated with inflammation, consuming large amounts of processed foods prevents the ability to lose fat from the stomach area.

4. Wrong Fats

The human body does not react to all fats in the same way. Studies show that increased intake of saturated fats (dairy products, meat) increases the accumulation of visceral fats. On the other hand, monounsaturated fats (avocados, olives) and a specific type of polyunsaturated fats (salmon, walnuts) have an anti-inflammatory effect on the body. If consumed in the right amount, they will positively affect your health.

5. Low Intensity Training

To get rid of belly fat, you need to intensify your training. People who practice high intensity exercises lose more belly fat than those who have less intense workouts.

6. Stress

If you’re under constant pressure of deadlines, family responsibilities, or other situations that cause tension and stress you out, it’ll be difficult for you to get rid of those excess pounds. Especially in the area of your stomach.

7. Lack Of Sleep

If you sleep less than 6 hours a night, it’ll be more difficult for you to lose belly fat. Studies show that women who lack sleep are more prone to gain weight than women who sleep for 7 or more hours a night. The solution here is simple. Just add another hour or two of sleep, and the pounds will melt!

5 Simple Exercises To Lose Lower Belly Fat Fast

1. U-Boat

Sit down on the ground and bend your knees. Keep your feet on the floor. Lean back and support your weight on the elbows, keeping your palms on the floor. Flex your abs and lift your legs. Try to make a right angle with them, while keeping your toes pointed. Trace the letter ‘U’ with your legs in the air while maintaining the 90-degree angle. Do 2 sets of 10 repetitions.

2. Static Press

Lie down on the floor and lift your legs at a 90-degree angle. Bend your knees and put both your palms on the thighs. Inhale deeply, and while you exhale, flex your abs. At the same time, press your back against the ground and push the thighs against your palms. Hold the position for 2-3 seconds, and then release. Repeat 2 sets of 15 repetitions in a row.

belly fat

3. Single-Leg Stretch

Lie down on the floor, bend your knees, and bring them close to your chest. Put your hands on the right thigh and extend your left leg. Keep it in the air. Now, push your hands against the thigh and slowly lift your head from the ground. Keep your abs flexed the entire time. Hold for 2-3 seconds, and release. Now, repeat the exercise with the opposite side. This is one rep. Do 2 sets of 15 repetitions.

4. Pike Plank

Position your body in a plank position, supporting your weight on your elbows. Spread your legs a little that the width of your hips. Slowly start to take steps with your legs towards the elbows, simultaneously lifting your hips and buttocks with the same rhythm. Once your hips are high enough, forming a pike position, slowly return back to the starting plank position. Repeat 20 times.

5. Plank Twist

Position your body in a plank position, supporting your weight on your hands. Bring your feet together. Bend the left knee and push it to the right. Return to starting position. Repeat with your right leg. This is 1 rep. Repeat 2 sets of 15 repetitions.

Reference:
11 Reasons Why You’re Not Losing Belly Fat
The 8 Best Exercises for Lower Abs

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