Fat accumulation in the stomach area is a problem experienced by many people. Apart from making your stomach look bloated and disrupting your appearance, belly fat can also reduce your self-confidence. If left in the long term, this condition increases the risk of various chronic diseases, such as diabetes, high blood pressure, and heart disease.
A pot belly generally occurs due to several factors, such as unhealthy eating patterns, lack of physical activity, the habit of sitting for too long, lack of sleep, and high levels of stress. This combination of factors makes it easier for the body to store fat, especially in the stomach.
Athletic Movement Burns Belly Fat
The good news is that this condition can still be overcome in a fairly simple way, namely by regularly doing exercise that targets burning fat and strengthening core muscles.
Below are some effective belly fat burning exercise movements that you can do yourself at home without the need for complicated equipment.
1. Sit down
Sit ups are one of the most popular exercises to help tighten abdominal muscles. This movement not only helps burn fat, but also increases core muscle strength which plays an important role in maintaining body balance.
This exercise helps improve body posture, increases blood circulation, and strengthens the upper and middle abdominal muscles. For women, this exercise is also useful for maintaining core muscle strength which plays a role in supporting the body as they age.
To practice it, you simply lie on the mat in a bent position and the soles of your feet are on the floor. Place both hands next to your ears, then lift your upper body to 45 degrees. When lifting your upper body, make sure your feet stay on the floor.
2. Squat
Squats are known as one of the best exercises for burning calories and strengthening lower body muscles. Even though the main focus is on the thighs and buttocks, it helps increase the body’s metabolism so that fat burning, including in the stomach area, becomes more effective.
This movement also trains body balance and strengthens the core muscles which play a role in supporting the body when moving.
To do a basic squat, stand with your feet shoulder-width apart. Place your hands in front of your body to maintain balance. Then bend your knees while pushing your hips back as if you were going to sit on a chair. Lower your body until your thighs are parallel to the floor and make sure your back remains straight. After that, push your body back to a standing position with your weight on your heels.
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3. Bike Crisis
Bicycle crunches are a variation of abdominal exercise that is quite effective for burning fat while building abdominal muscles. This movement targets the upper, lower abdominal muscles and the side muscles of the abdomen (obliques) thereby helping to form a tighter stomach.
To do it, lie on a mat with your hands behind your head and your elbows wide apart. Lift both feet off the floor then bend your knees until they form an angle of about 90 degrees.
Lift your head and shoulders off the floor, then straighten your right leg while pulling your left knee towards your chest. Rotate your upper body until your right elbow approaches your left knee. Do the same movement alternately on the other side, as if you were pedaling a bicycle. Do it with a steady rhythm so that the abdominal muscles work optimally.
4. Plank
Plank is a simple exercise that effectively strengthens core muscles. Even though it doesn’t directly burn belly fat, planks help tighten the abdominal, back and shoulder muscles so that your body shape looks more proportional.
So that the plank can be practiced correctly, start in a prone position on the mat. Place your forearms on the floor with your elbows directly under your shoulders. After that, lift your body and rely on your forearms and toes.
Make sure your body forms a straight line from head to toe. Hold this position for 30 to 60 seconds while keeping your breathing steady.
5. Mountain Climber
Mountain climbers are a fairly intense cardio exercise and involve almost all the muscles of the upper and lower body, such as the abdominal muscles and hips. thighs, and calves.
Start the initial movement in a plank position with both hands and feet parallel to the floor. Lift your right knee towards your chest while keeping your left leg straight. Next, lift your left knee towards your chest and straighten your right leg. Do this movement alternately like climbing a mountain.
This movement is done quickly and repeatedly, like the movement of a person climbing a mountain.
6. Push Up
Push-ups are a type of weight training or resistance training because they use body weight as an exercise to increase muscle strength. This movement trains the chest, shoulder and tricep muscles, and also involves the abdominal muscles to maintain body stability.
To get the push-up movement right, place both hands parallel to your shoulders and leave enough distance between your palms. Straighten your back legs and keep your knees off the floor. Make sure your body forms a straight line from head to heels.
Lower your body by bending your elbows until your chest approaches the floor, about 5 cm from the floor. Hold for a few moments, then raise your body again with your elbows straight.
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7. Leg Raise
Leg raises are an exercise that trains the lower abdominal muscles. Apart from that, this movement also helps strengthen the pelvic and lower back muscles.
To do this movement correctly, you need to lie on your back on the mat with your legs straight. Squeeze your body until it touches the floor and make sure there is no space between the floor and your lower back. Next, bring your legs together from your inner thighs to your wrists.
Inhale slowly, then lift both legs together. Keep your legs straight until your body looks like an L. Exhale slowly while lowering your legs. Lower your legs until they hover a few centimeters above the floor without touching it.
8. Core Bridge
Can shrink the stomach and thighs, core bridge or glute bridge also tightens the abdominal muscles, buttocks and hamstrings. This exercise is also effective in strengthening the core of the body so that your posture becomes more stable.
The way to do it is to lie on your back with your knees bent. Place both arms beside your body with your feet flat on the floor.
Push your pelvic muscles up slowly until they are aligned with your knees and shoulders. Make sure the soles of your feet remain on the floor. At this time, hold the position for 20 to 30 seconds, then slowly lower your hips back down.
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9. Bike Crisis
One movement to train the side abdominal muscles is the bicycle crunch. This movement helps shape a slimmer waist while strengthening core muscles.
The right way to do this is to put both hands behind your head, then lift your shoulders off the mat and make sure your neck remains relaxed. Lean your body slightly backwards, then turn your body to the right and left alternately while maintaining balance.
Raise your legs and bend your knees to form a 90 degree angle. Using your abdominal muscles, start moving your right elbow towards your left knee and straighten your right leg but don’t touch the ground. Repeat this step, with your left elbow pointing toward your right knee and your left leg straightened.
10. Swiss Ball Launch
Similar to the ab wheel exercise, Swiss-ball rollout is an exercise that involves a fitness ball to train the abdominal muscles optimally. This exercise targets the rectus abdominis muscles and lower back.
To do this, you need to kneel on the surface of the mat and place both hands on the ball. Keep your back straight and stomach engaged, then roll the ball forward as far as possible.
Hold your body for maximum stretch, then pull your body back until the fitness ball returns to its starting position.
You can do the various exercise movements to burn belly fat above easily at home without requiring complicated equipment. The main key to getting maximum results is consistency in exercising, at least 3-4 times a week.
Apart from that, it is also important to maintain a healthy diet, increase consumption of vegetables and protein, and avoid foods high in sugar and excess fat. With a combination of a healthy lifestyle and regular exercise, a bloated stomach can gradually become smaller and the body becomes fitter.
If you want to make exercise at home feel more effective and fun, you can also use some simple sports equipment such as skipping ropes, fitness chairs, sit up stands, hula hoops, and even walking pads.
These various sports equipment are now also easy to find online at quite affordable prices at Jakmall.com. Come on, start getting used to exercising from now on. Apart from helping to shrink your stomach, an active body will also make you feel healthier, fitter and more confident every day.
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