effective exercise to reduce belly fat at home

Abdominal fat is dangerous to the public health of both sexes, and this fat forms a layer that covers the internal organs in the abdomen, so it is called visceral fat , and the danger of this fat is that it hinders the physiological functions of these organs.

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But it can be eliminated by exercising belly fat burning exercises, while making simple changes to your diet and lifestyle. Read on to know the details:

Belly fat burning exercises

Aerobic exercises are one of the best ways to help get rid of belly fat, as it includes a group of different exercises that target all the muscles of the body, not just the abdominal area, and the most prominent exercises are:

1. Aerobic exercises

Five days of moderate-intensity aerobic exercise , equivalent to 150 minutes per week, or 3 days of high-intensity aerobic exercise, equivalent to 70 minutes per week, is effective in burning visceral fat in the abdominal area and weight loss, as this type of exercise burns a large number of calories and increases Muscle mass and waist circumference reduction.

Among the aerobic exercises are the following:

• Cycling.
• swimming.
• trot.
• rowing;
• jogging;

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2. Abdominal exercises

The exercises that target the abdominal muscles directly contribute to tightening the abdominal muscles and burning the visceral fat in the abdominal area because the abdominal fat sticks to the waist and stomach area, and among the following abdominal exercises:

• Abdominal crunches .
• Bike Pose.
• Plank exercise .
• Leg raise exercise.

3. Resistance exercises

This type of exercise targets the muscles of the body and contributes to burning visceral fat, which supports the loss of body weight, and increasing muscle strength increases fat burning.

The following resistance exercises are:

• Lift weights.
• the pressure.
• Rush.
• squat;
• Triceps kick.
• Lunges exercise.

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4. Hiit

Intermittent high-intensity exercise routines that require short bursts of intense exercise mixed with lower intensity movements and rest periods. These exercises are repeated as many as 10 cycles.

It is possible to practice 30 seconds of intense activity, followed by a 30-second rest period before practicing the next activity, and the exercise can be repeated several times. Among the Hit exercises:

• Squat with a jump.
• Payment and withdrawal.
• Skipping rope .
• Cranes jumping.

Is exercise enough to burn belly fat?

No, exercises to burn belly fat must be combined with changes in diet together, and among the most important dietary changes that help burn belly fat are the following:

1. Increase the fiber content

Water-soluble fiber helps to form a gel in the stomach that slows down the process of food passing through the digestive system, which promotes fullness of the stomach and suppresses the feeling of hunger, and this helps reduce body weight and get rid of belly fat.

The main sources of fiber are:

• legumes;
• Vegetables.
• fruits.
• Whole grains.

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2. Increase the protein content

The high protein content increases the secretion of the satiety hormone, which suppresses the appetite and promotes satiety. Proteins also raise the metabolic rate and this preserves muscle mass during weight loss.

Among the main sources of protein:

• meat.
• Low-fat dairy products.
• eggs.

3. Add vinegar

Apple cider vinegar contains acetic acid, which reduces the storage of belly fat, and vinegar works to reduce blood sugar levels, which helps with weight loss.

4. Add fatty fish

The content of fatty fish of omega-3 fats contributes to the reduction of visceral fat, so be sure to eat fatty fish at least once a week.

The most important fatty fish are:

• sardine.
• salmon.
• mackerel;

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5. Reduce refined carbohydrates

Refined carbohydrates contribute to an increase in belly fat, as you should stay away from refined carbohydrates and use healthy carbohydrates from vegetables, whole grains and legumes, and stay away from refined and processed carbohydrates, such as: baked goods, rice and pasta made of white wheat.

6. Avoid sweetened drinks

Sugar-sweetened beverages are rich in fructose, which increases belly fat through its high calorie content, which is then stored in the form of belly fat and weight gain.

Among the most prominent drinks are:

• Carbonated drinks.
• Fruit juices.
• sweetened tea.

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Tips to burn belly fat

In addition to exercises to burn belly fat, you must adhere to a set of tips to support the process of burning belly fat, including the following:

• Consultation with a specialist to regulate physical activity and diet.
• Monitor portion sizes.
• Avoid excessive exercise, in order to avoid increasing the body’s secretion of cortisol , which reduces the ability to burn fat.
• Get enough sleep.
• Reducing episodes of stress and fatigue.
• Eat fewer calories than you need.