The gradual accumulation of belly fat and love handles are signals that precede several heart and health conditions. When you compare the fat situated around the abdomen to those located at other parts of the body, belly fat is more difficult to burn. Although it’s not healthy in men and women, belly fat may pose more health dangers in ladies than men.
That’s because belly fat consists of a large fat cell that has receptors known as alpha cells. These types of fat cells hinder the body’s natural fat-burning process called lipolysis. There are several hormones called catecholamines in the body that regulate lipolysis. These hormones have to bind to certain fat receptors before they are converted into energy. Alpha receptors located in belly fats inhibit the actions of lipolysis. Hence, they usually require extra effort to eliminate.
Despite this being the case, you can boost the process of fat burning in these regions with the following exercises and lifestyle adjustments.
1. Mountain Climber
Planks are popular in the fitness world, and if you can pull off a plank, then a mountain climber shouldn’t be much of a problem. However, you may need some extra energy since the mountain climber is like the plank’s moving variation.
But don’t worry. You can rely on supplements from credible brands such as trusted quality sarms canada to top-up your energy reserves when necessary. So what makes the mountain climber more challenging? You have to work extra hard with your core to keep the rest of your body sturdy.
How to Perform
Get to a push-up position and hold your body in a straight line. Then lift your right foot off the ground as you push your right knee up to your chest and repeat for the left foot.
2. Russian Twist
This exercise aims to strengthen the core and improve the definition and power of your oblique muscles. It involves a plate or a medicine ball in a movement that requires you to rotate your torso from one side to another in a sit-up position while elevating your meat off the floor.
How to Perform
Sit-up on the ground with a straight back with bent knees and feet kept in the air, then carry a medicine ball with both hands at chest level. Next, maintain a tall, long spine while you lean backward with a 45-degree torso. With your arm kept a few inches off your chest, move your torso from right to left, hold and squeeze your right oblique and repeat in the opposite direction.
3. Kettlebell Swing
Perhaps the best exercise you can perform to set your calories on fire is the kettlebell swing. It is ideal for accelerating fat loss in the abdomen because it engages muscle groups such as the abs, quads, glutes, and hips. These are the muscles you’ll use to push the mass of the kettlebell into the air. When done correctly, it can quickly elevate the heart rate while working your core due to the exercise’s explosive nature.
How to Perform
Choose the appropriate kettlebell and hold it at arm’s length in front of you while you bend your hips. Then slightly rock backward and use your momentum to push the kettlebell back between both legs. Next, hike the kettle to shoulder height by thrusting it with power generated from your hip.
4. Sprawl
The sprawl is a variation of burpees, but it’s a lot more intensive. This full-body exercise will help work several muscles simultaneously and torch calories while keeping your lower and upper body in shape. And by the way, it’s excellent for toning the muscles of your abs. The sprawl elevates burpees since your chest needs to touch the ground before you push-up to a plank position.
How to perform
Stand with a wide stance. Ideally, feet should be no more than shoulder-distance apart. Then squat and position your hands firmly on the floor. Follow this with a backward jump to a plank position and gradually lower yourself to the floor. Then resume your plant position and jump back to a squat position before standing up to complete a single rep.
5. Medicine Ball Slam
Despite being a highly effective piece of fitness equipment, many people overlook the medicine ball. If you’re one of these people, you’re surely missing out. The human body generates central power from its core. Therefore, you naturally use the muscles between your shoulders and hips to slam the med-ball.
How to Perform
Elevate the medicine ball above your head while maintaining a shoulder-wide stance. Then generate force from your abdomen as you slam your ball into the floor with as much impact as possible. As the ball bounces off the floor, catch it and repeat.
Conclusion
Long-term weight loss is possible but doesn’t have to mean you commit to the life of a professional athlete. Neither does it mean you focus all your attention on your abdomen’s muscles because you can’t target a specific region of fat in your body. Instead, you can only exercise to reduce your overall percentage of body fat.
Since belly fat is quite stubborn to lose, you do need to strengthen the muscles in this region of your body. These five exercises listed above will help you achieve this by building your stamina, boasting fat lipolysis, and enlarging your gas tank to easily take on more physical challenges.
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