Personal Experiences

After 12 weeks, I felt my belly flattening out. I reached my limit a year ago. While I did random exercises from time to time, the fat on my belly seemed to remain. All my clothes were tight, I felt tired and it annoyed me that I had little fat in my belly.

At this point, I made a plan and decided to stick with it. I exercised using HIIT (3 days a week) while also working on core strength and walked for 20 minutes each day. I managed with just a yoga mat, a pair of dumbbells and determination. I was so exhausted that it was hard to continue with my workouts. There was a change in Week 4. I was feeling stronger, my pants got loose and I even noticed a difference in my waist.

Three months later, I was stronger and had lost 5 kilograms, 3 inches on my waist and gained more confidence. Nothing special happened; I just exercised regularly, worked smartly and took my time. Even now, I continue to focus my workouts on my abs as much as I did before, since they encourage me to push myself further.

Introduction

Do you often find it difficult to get rid of abdomen fat? Many people have been through similar experiences. A large amount of abdominal fat is a concern for your health as it links to heart issues, diabetes and cancer in some cases. If you do both workouts and make appropriate lifestyle changes, your efforts will help you reduce fat from your stomach.

Explain Belly Fat

Fat accumulated around the belly can be either visible under the skin, known as subcutaneous or deep within organs, as visceral fat. Having visceral fat may increase the chances of metabolic diseases. Getting rid of belly fat requires you to focus on different aspects such as exercise, your diet and the way you live.

Exercises for Getting Rid of Belly Fat

1. Workouts using High-Intensity Interval Training (HIIT)

This type of workout consists of short intense exercises followed by a little rest. It increases your metabolism and causes more fat to be burned than synchronous slow cardio.

An Example of an HIIT Routine:

• Jumping jacks – a 30-second interval
• Relax – let yourself rest for 15 seconds
• Burpees should be done for 30 seconds.
• Relax – take 15 seconds to put your hands down.
• Mountain climbers should be held for 30 seconds.
• Pause – 15 seconds
• Carry out the circuit 3 times in a row.

2. Strength Training

Using resistance exercises strengthens your muscles and improves the release of calories while the body is resting. Attempt to do exercises that work a number of muscles at each time.

Key Exercises:

• Squats
• Deadlifts
• Bench presses
• Rows

3. Core Workouts

Although spot reduction doesn’t work, improving your core makes you stand up straight and builds a shorter waistline.

Best Core Workout:

• Planks
• Russian twists
• Leg raises
• Bicycle crunches

4. Cardiovascular Exercise

Cardio exercises burn a lot of calories and allow you to lower your body fat. Do things like:

• Brisk walking
• Running
• Cycling
• Swimming

5. Activities designed to help flex muscles and reduce stress are best for workouts.

Both yoga and Pilates increase flexibility, help lower stress and build the muscles around your belly.

Things You Should Consider in Your Day-to-Day Routine

• Food: Try to eat a diet with lots of whole foods, lean animals, healthy oils and plenty of fiber.
• Try to sleep for 7-9 hours every night so that hormones associated with your appetite are balanced.
• Stress: Prolonged stress results in higher cortisol which is related to gaining belly fat. Try to reduce stress by practicing meditation or taking deep breaths.

Example Workout Plan for Each Week

Conclusion

A regular workout plan, consistent efforts and a healthy lifestyle are all you need to lose belly fat. By adding HIIT, strength exercises, core exercises, cardio, eating well and managing your stress, you will see positive results. Focus on forming habits that will help you make progress for a lifetime.

“What exercise can I do to slim down my belly in a short time?”

“Is it possible to slim my stomach without gym machines?”