As we age, our body’s metabolism along with various hormone changes reduces the efficiency of fat burn and enables weight gain. Due to different diets and lifestyle habits, men have raised concern about their increasing belly fat and how to reduce excess fat along their waistline.
There are many factors that can cause weight gain, specifically when it comes to belly fat. Factors such as genes, stress, hormones, muscle loss, sugar and gender all play a part in one’s metabolism.
Besides switching to a healthier diet with less fatty and processed food, exercising regularly is a great way to help you get rid of unwanted fat from your belly.
Top Exercises to Combat Belly Fat
Hit pause on your binge-watching routine and get up to get going on the following exercises that will help you lose excess weight and keep your metabolism going.
1. Medicine Ball Throws
Directions:
- Hold a medicine ball with your hands and lie down on your back with your feet planted firmly on the floor. Extend your arms overhead.
- Perform a sit up with the ball and throw the ball toward a partner.
- Lie back down and perform another sit up and this time catch the ball from your partner.
- Repeat this exercise for 60 seconds.
2. Planks
Directions:
- Get into position with your shoulders stacked above your wrists and your hips in line with your shoulders. Keep your core tight and engaged and hold this position for 60 seconds.
- Next, extend your right arm up and turn your body toward the right and hold.
- Return to plank position and repeat on the other side.
- Perform this exercise for 12–15 reps in 3 sets.
3. Seated Knee Tucks
Directions:
- Sit down with your legs extended and lean back slightly. Your palms should be face down on your mat.
- Bend your knees to bring them toward your chest and extend your legs to hover above the mat.
- Perform this exercise for 12–15 reps in 3 sets.
4. Leg Lifts
Directions:
- For this exercise, you need to start by lying on your back. Keep your legs extended straight out.
- Lift your legs about 30 degrees off the ground to hover above the floor.
- Return back to the starting position and repeat this exercise for 60 seconds.
5. Bicycle Crunches
Directions:
- Start by lying flat on the mat and place your fingertips lightly behind your head. Your shoulders should be on the ground and elbows stretched out.
- Lift one leg to hover above the ground and bend the knee of the opposite leg to bring it toward your chest.
- As you bring your knee toward your chest, twist your core and bring the opposite elbow to the bent knee.
- Repeat on the other side and continue to switch sides.
- Perform this exercise for 12–15 reps in 3 sets.
Get Your Heart Pumping!
The benefits of exercise extend beyond just helping you look good. Exercise can regulate your metabolism, prevent obesity and boost the normal functioning of all your organs.
Working out regularly can help you live a healthier and longer life, one without chronic diseases and other illnesses.
The content of this Website is for informational purposes only, is general in nature and is not intended to diagnose, treat, cure or prevent any disease, and does not constitute professional advice. The information on this Website should not be considered as complete and does not cover all diseases, ailments, physical conditions, or their treatment. You should consult with your physician before beginning any exercise, weight loss, or health care program and/or any of the beauty treatments.
References:
5 workouts that can help men reduce beer belly. (n.d.). Retrieved from https://www.moneycontrol.com/news/health-and-fitness/5-workouts-that-can-help-men-reduce-beer-belly-2919911.html
