Wondering what is the most effective exercise to reduce belly fat for female at home? Well, there are couple of workouts you can go for.
Plank is the most common and effective exercise to start with for belly fat. Besides, kneeling abs wheel, side plank hip lifts, and leg raises are highly effective workouts at home. Moreover, Russian twists and McGill sit-ups are also worth trying at home for maximum results.
These are some exercises you could begin with for your at-home workout sessions. Stick to the end of the guide to find out more about these magical workouts.
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Practical Exercises to Reduce Belly Fat for Females at Home
Hitting the gym is not an easy task to complete with the typical schedule of any female from this generation. However, staying fit is something must!
Well, no worries, you can just follow our guidelines here. We have the best 6 workouts to try at home to lose belly fat!
Plank is the most common workout to reduce belly fat. This is as simple as effective it is. So, how to do a plank?
Well, you first sit on your knees on the carpet. Make sure you use a gymnastic carpet to ensure you’re comfortable exercising on it.
To do the plank, put your body pressure on your elbows on the floor. Ensure your shoulder is right above your hands. Lift your body into the air and keep it straight to the legs. Apply your entire body weight on your hands and maintain the position for some time.
At one point, you will notice your belly shaking. This show your exercise is effective and working!
Kneeling Ab Wheel
Doing the kneeling ab wheel requires the use of a dumbbell. Depending on your comfort, get on your knees or stand up to generate more resistance (making your workout more effective).
Now, holding on to that position, roll out with the dumbbell. Move as far as you can, ensuring your back remains completely straight. Then return to your original position again.
Repeat it 10 times to complete the exercise. You need to continue this for at least a month to see any visible change in your body.
Side Plank Hip Lifts
You start this by getting on the plank position. After that, you need to turn sidewise on your right hand. Now, put the other hand on your hip, or raise your hand to the top.
Keep on lowering your hip to the ground. Once you hit the ground, you can return to the original plank position again. Now, repeat this 10 times on each side to complete a set.
First, you must lie straight on your back on a plain surface. Keep your legs and hands straight and close together. Now, you lift your legs straight up to the ceiling.
Keep lifting your legs until you feel your hip lifting a bit. Then you lower your legs back to the floor to your original position. Wait for 2 seconds and repeat this 10 times.
Sit down on a plain surface, preferably on the floor. Keep your legs straight. Now, lean a bit back on the air. This time you would lift your legs and swing them in the air in a V-shape.
Hold this position so that your abdomen has pressure exerted on it. Now, you twist your torso sidewise with a constant pace.
Move slowly, and breathe comfortably while doing the twists. Remember to keep your upper body still at all times. It’s only the lower body that would twist and move.
First, you lie down straight on the floor. Then you put your hands under your upper back. Now, pull off one of your legs to make an A-shape being touched on the floor.
Pull your upper body up and hold for 10 to 15 seconds. Remain in this position at an angle of around 15 degrees so that your belly feels the exertion of the pressure.
Then get back to the original position again. Repeat this 10 times while breathing comfortably.
Food Diet to Follow to Reduce Belly Fat Quickly
To reduce fat faster, you need to examine your calorie intake closely. This means you must ensure your calorie intake is less than what you consume. Here we got a diet plan for you to aid you in figuring out a rough idea of the type of diet that could help you lose belly –
- Take plenty of fiber and protein in your meal. Protein helps you to gain muscle, and fiber loses appetite.
- Say no to any type of processed or frozen food item. This would also include deep-fried and junk food.
- Drink enough water all day and night to stay hydrated. Remember, water can flush the bad fat out of your body.
- Include good fat like olive and mustard oil in your diet plan.
Frequently Asked Questions
Is it a must to lose belly fat for abs?
Yes, it is! Some people try gaining abs without losing belly fat. As a result, they get no results, even though they go through extensive workout sessions. Thus, you must always ensure you work on losing your belly fat first to gain abs.
How long does it take to lose belly fat?
Well, the time it takes to lose belly fat varies depending from person to person. But, one thing’s for sure you must work out for at least 2 months to witness any change and visual difference to lose belly fat.
Can walking be enough to lose belly fat?
Well, walking can be enough for some people to lose belly fat. However, it is mainly a part of the workout. So, to notice considerable changes, you must also carry out some exercises!
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So, after going through this blog, you should now know the exercise to reduce belly fat for female at home. If you want to see considerable changes, then it’s a must that you carry out these mentioned sessions regularly.
But remember, never overdo any exercises to stretch it beyond the limit. This may cause irreversible and severe damage to your leg, belly, and other body muscles.
Gemert, Willemijn A. van, et al. “Effect of Diet With or Without Exercise on Abdominal Fat in Postmenopausal Women – a Randomised Trial – PMC.” PubMed Central (PMC), 11 Feb. 2019, www.ncbi.nlm.nih.gov/pmc/articles/PMC6371569.
Ghorbanpour, A., Azghani, M. R., Taghipour, M., Salahzadeh, Z., Ghaderi, F., & Oskouei, A. E. (2018). Effects of McGill stabilization exercises and conventional physiotherapy on pain, functional disability and active back range of motion in patients with chronic non-specific low back pain. Journal of Physical Therapy Science, 30(4), 481-485. https://doi.org/10.1589/jpts.30.481
Chang, J., Tsai, H., Lee, L., & Liang, H. (2020). Effect of a Six-Week Core Conditioning as a Warm-Up Exercise in Physical Education Classes on Physical Fitness, Movement Capability, and Balance in School-Aged Children. International Journal of Environmental Research and Public Health, 17(15). https://doi.org/10.3390/ijerph17155517
Assar, S., Gandomi, F., Mozafari, M., & Sohaili, F. (2020). The effect of Total resistance exercise vs. aquatic training on self-reported knee instability, pain, and stiffness in women with knee osteoarthritis: a randomized controlled trial. BMC Sports Science, Medicine and Rehabilitation, 12. https://doi.org/10.1186/s13102-020-00175-y
About Dr. Kate Gundy MD