Excess fat on the abdomen and waist is a matter of concern. Not only does it look bad, but it can also cause many diseases. Through this article, we will learn how to reduce belly fat. For this, we will tell about few of the reason of upper belly fat and effective exercises, which can help reduce abdominal fat. All these things are beneficial only when they are done regularly. Leaving it for a day or two can also result in loss rather than profit.

It is normal to have some fat on the stomach. If this fat is excess, then many diseases may be faced . Here we will tell you about the major causes of excess fat on the stomach.

Genetic:

According to scientific research, some fat cells in the body grow genetically. If someone’s family has been suffering from this problem, then the next generation may also suspect this problem

Poor gastrointestinal process:

With aging, the digestive system also begins to weaken. At the same time, the gastrointestinal system also gets affected. For this reason, abdominal fat can also increase

Hormone changes:

Women usually have to face hormone changes. When she reaches the middle of her life (around 40), fat can increase faster than body weight. Then during menopause, estrogen hormone levels are low and androgen hormone levels are high. This is the reason that the fat around the waist becomes more

Stress:

A person suffering from stress goes on to suffer from several diseases. Increase in body fat is also one of them. Stress causes high levels of cortisol hormone in the blood. Cortisol can increase body fat levels, making fat cells larger. In this condition, fat usually grows around the stomach

Other diseases:

Some diseases are such, which are vulnerable to weight gain. In addition, kidney problems, thyroid and heart failure may also increase obesity

Muscle loosening:

When the muscles around the abdomen start to loose, it may be that the fat in that place starts increasing. However, no exact research is available on this.

The habit of sitting and working:

In this era of modernity, life has become so easy that one has almost stopped doing physical activities. Everyone tries to do their work sitting, whether in office or home. Now, instead of taking time to exercise, many people prefer to watch TV or work on computer. As a result fat levels in the body may increase

Less protein and more carbs:

What we do not eat during the day. Sometimes under work pressure or stress, they over-eat and do not pay attention to nutrients. Protein decreases in the taste of body and increases in carbs and fat. Then sit in one place and keep working. In this way, fat starts to grow around the waist and abdomen. For this reason, high protein and low carbohydrate diets are considered beneficial in reducing weight

Now you must know how fat grows. Come, now we know about the exercises to reduce stomach.

Exercises to reduce belly and waist fat

Some people get so much fat around their stomach and waist that they are unable to wear their favorite clothes even if they want to. Many times, due to the fat, in front of others, there is inferiority in the mind, because their belly fat is visible from the clothes. Such people are always immersed in the idea of how to reduce belly fat. In such a situation, regular exercise is necessary. Here we are talking about the exercise to reduce the waist and abdomen. This exercise is the answer to your question how to reduce waist and abdomen.

1. Running

There is nothing better than running to keep the body fit and fit. By running, the heart is able to function well and burns excess calories, which can reduce fat gradually. Initially, run only a few meters and run slowly instead of fast. When the body gets used to it, it can increase both speed and time. For this reason, running is one of the ways to reduce belly and waist fat (10) (11).

2. Swimming

Measures to reduce waist and stomach also include swimming. This causes excess fat to accumulate in the body. Swimming not only reduces weight, but the body can also come in better shape. You can do this once or twice a week. If you have never done swimming before, it should be done under the supervision of a trainer.

3. Cycling

Cycling can also be done as an exercise to reduce stomach. It has been considered the best and easiest cardio exercise (for the heart). This can lead to good exercise of legs, legs and thighs. Also, excess body fat and calories can also be reduced. For this reason, cycling is considered one of the ways to reduce waist fat.

4. Walk

If one does not want to do all the above mentioned three activities, then one can walk for half an hour every morning and evening. This can also reduce excess body fat. If possible, follow fast steps. It has been considered the easiest and safest of the measures to reduce enlarged stomach.

5. Weight training

Weight training exercises are also included in the way to reduce abdominal fat. By doing weight lifting exercises, not only can the body get attractive shape, but it can also reduce body fat. Keep in mind that weight training should only be done under the supervision of a professional trainer.

6. Sit ups

Sit-ups are also included in the exercise to reduce waist and abdomen. This easy exercise can reduce the fat of not only the stomach but also other parts of the body. This exercise can be done for five to ten minutes according to your convenience in the morning or evening.

7. Climbed stairs

If you can not do the exercises mentioned above, you can climb and descend the easiest ladder. It is nothing short of exercise to reduce stomach. Yes, climbing and descending stairs can also reduce excess fat. For this, climbing and descending the steps of the house can be started for about 10 minutes every morning and evening. Using the stairs instead of the elevator while going to office can also be included in the measures to reduce the waist and abdomen.

8. Planck

Planck exercises can also be the answer to the question of how to reduce stomach. This is a simple exercise. By doing this, the balance of the body can be improved along with reducing the fat. To do this, one has to get into a state of push-ups and then the body will have to be in a straight line while putting the weight of the entire body on the arms. During this time only the elbows and paws should be on the ground and the rest of the body in the air. Now hold the body in this position for as long as possible.

9. Basic Crunch

Crunch is very popular as an abs and stomach reduction workout. The way to crunch is also easy. For this reason, it can be counted as a way to reduce belly fat. To do this, first lie down on the mat on the back and bend your knees. Now bend your elbows and place them on the back of the neck. Then try to lift the upper body while breathing. After this, return to the starting position while exhaling.

10. Squat

Still the same question is going on in the mind that how to reduce stomach easily, then squat can prove to be the best exercise. To do this one has to stand directly on the ground. After this, keep the hands straight, bend the knees. Now stay like this for a few seconds and then come back to the initial state. It is also practiced as a women’s exercise for flat abs .