News India Live, Digital Desk: Excess fat of the stomach is not only connected to your way of appearance – it is also related to your entire health. The stubborn layer of fat around your stomach, also known as intestinal fat, is more than just aesthetic anxiety. Studies have added it to the rising risk of serious health problems including heart disease, type 2 diabetes and even some cancers. So reducing abdominal fat is not just a lean appearance-it is about controlling your health and improving your overall health.
challenge? To reduce abdominal fat, it is required more than doing endless crunchs or spending hours on the treadmill. Spot reduction is a myth, which means that you cannot burn fat from only one part of your body. However, with the correct combination of exercise and a strategic approach, you can increase your metabolism, build muscles and maximize calories burn. By focusing on the actions of the entire body that incorporates many muscle groups, you can burn fat more effectively and develop a lean, strong body.
Exercise to reduce abdominal fat at home for men
To effectively reduce abdominal fat, your workout routine must include exercises that maximize calories burn, build thin muscles and increase overall power. Here are some of the most effective fat-working workouts for men:
1. Bear Crawl
This complete-body activity improves core strength, stability and endurance ,
- Standing on the four legs, keeping the hands under the shoulders and keeping the knees slightly wide than the width of the hip.
- Keep your back straight and raise your knees up from the ground, maintain balance on your hands and feet.
- Put your left leg and right hand forward, then do the same with the right leg and left hand, keep the torso stable.
- Do 3 rounds of 20 to 30 seconds.
2. Pushups
A classic bodyweight exercise that creates the strength of the upper body by incorporating your core for effective fat burning.
- Start in a high plank position, align the wrinkles under the shoulders.
- Activate your core and glutes, then bring your chest down on the ground.
- Push your chest and arms and return to the initial position.
- Set 3 of 12 to 15 times.
3. Dambal thrusters
A powerful multi-satisfied exercise that works on your feet, core and shoulders, as well as enhances your heart rate.
- Stand with a dumbbell in each hand at the shoulder level.
- Sit down down, keeping your chest up and back straight.
- As soon as you get up from the squat, push the dumbbell upwards.
- Set 3 of 6 to 8 times.
4. deadlift
A classic compound activity that produces muscles by increasing your metabolism.
- Stand the legs on the shoulder width and place them under the barbell.
- Bend over the hips, grab the barbell with both hands using overhand grip.
- Keep your core active and put pressure through the feet and keep the spine neutral while pulling the load up.
- Once standing straight, shrink your buttocks and return to the initial position at a controlled speed.
- Set 3 to 4 to be repeated 6 to 8 times.
5. Berpi
Burpes is a complete exercise, in which a combination of strength, cardio and explosive motion is done, burn maximum calories.
- Sit down and keep your hands between your feet.
- Bring your feet back to the plank position.
- Bring your chest down on the ground.
- Push yourself back on the high planks.
- Jump forward and jump fast, raise your hands over your head.
- Set 3 of 40 seconds, relax 20 seconds between sets.
6. Cardio Ro
A complete-body workout that increases stamina, burns calories, and strengthens your core by improving the posture.
- Protect your legs in a rowing machine straps and hold the handle.
- Pressing the handle with your back muscles towards your lower chest and pressurize the ankles to stretch your knees.
- Reverse and repeat this activity.
7. Squat
A powerful exercise for the lower body that increases strength, burns calories, and increases the entire athletic capacity.
- Place your feet on the shoulder width and keep their claws slightly outwards.
- Keep your core active and bend down, lifting your chest upwards, as if you are sitting in a chair.
- Come down until your thighs are parallel to the floor, then push upwards.
- Set 3 to 4 of 8 to 12 recurrence.
8. Walking Lanj
A dynamic exercise that strengthens your feet, activates your core, and improves the balance by burning calories.
- Stand the legs by spreading the legs on the width of the shoulder, keep your core active and keep the shoulders back.
- Put one leg forward and get down on your heel first. Fold both the knees at right angles.
- To return to the initial position, push upwards using the front heel.
- Complete 3 sets of 20 to 30 seconds of walking lenges.
Along with including these exercises in your fitness routine, managing balanced diet and stress levels will help you reduce stubborn fat.
The key to success is continuity, intensity, and strength training and combination of cardiovascular exercises. Be committed, trust the process, and see the changes in your body!
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