Exercises to lose that belly fat

Having trouble buttoning up your favourite pair of jeans? It’s time to focus on working off that belly fat. Abdominal weight, known as visceral fat, isn’t just a sign of being out of shape. It can be dangerous – as it forms between your organs, within your abdominal cavity, it secretes proteins that can trigger chronic inflammation, putting you at risk for heart disease, diabetes and even cancer.

An easy way to check if you’re carrying too much abdominal fat is to wrap a measuring tape around your body at the top of your hipbones. If your number is more than 35 inches, it’s time to take action. Getting rid of belly fat is simpler than you might think. It’s partly following a healthy diet — reducecalories by filling up on protein, vegetables whole grains and replacing bad habit snacks with good ones. It’s partly exercise – here, we share a 20 minute workout plan that targets your core muscles, tightens your abs and gives you a smaller, flatter stomach. Do two sets of these moves twice a week, and bid adieu to that belly!

Beginners

1. Lunge twist – Stand with feet hip-width apart, knees slightly bent, elbows bent 90 degrees by hips (like you’re holding a tray). Lunge forward with your right leg and rotate torso and arms to right. Quickly push the right back to start position while rotating back to the centre. Do 16 reps,alternating sides. Targets – Abs, obliques, butt, quads

2. Step Hop – Stand with feet hip-width apart, knees slightly bent, hands on hips. Step forward with right foot, then lift left knee to hip level as you hop straight up on right leg. Land with feet together. Do 16 reps, alternating sides. Targets – Abs, butt, legs

3. Shot Put – Stand with feet hip-width apart, right elbow bent with hand by ear, left arm out at shoulder level. Lunge to right with right leg; rotate torso to right. Push off right foot to stand, pivoting to left. Extend right arm diagonally (as if throwing a shot). Do 16 reps, alternating sides. Targets – Arms, abs, obliques, butt, legs

Intermediates

1. Lunge Reach – Stand with feet hip-width apart, knees slightly bent, arms by sides. Lunge forward with left leg, bending both knees 90 degrees, and reach arms toward floor. Push off left leg to return to starting position and lift arms straight overhead. Do 8 reps. Switch sides; repeat. Targets – Shoulders, abs, butt, quads

2. Hands-Up Hop – Stand with feet hip-width apart, knees slightly bent, hands on hips. Step forward with left foot and simultaneously lift right knee to hip level as you hop straight up on left leg and extend arms overhead. Land with feet together, hands on hips. Do 20 reps, alternating sides. Targets – Arms, abs, butt, legs

3. Discus Throw – Stand with feet shoulder-width apart, arms extended out to sides at shoulder level. Lunge to right with right leg, rotating torso to right. Quickly shift weight to left leg, bend knee, and push off left foot to hop up as you turn to left and swing right arm across body (as if throwing a discus). Do 10 reps. Switch sides; repeat. Targets – Arms, abs, obliques, butt, legs

Advanced

1. Jump Lunge – Stand with feet hip-width apart, knees slightly bent, arms extended overhead. Lunge forward with left leg, bending both knees 90 degrees. Jump straight up, switching legs in mid-air, so that you land in a lunge with right leg in front. Do 12 reps, alternating sides. Targets – Arms, abs, butt, legs

2. Squat Jump – Stand with feet shoulder-width apart, knees slightly bent, hands by sides. Squat, keeping knees behind toes, then jump straight up, lifting arms overhead. Land in a squat with arms overhead. Lower arms by sides. Do 12 reps. Targets – Arms, abs, butt, legs

3. Hammer Hoist – Stand with feet slightly more than shoulder-width apart, hands clasped together in front of thighs. Squat, keeping knees behind toes, and reach arms slightly back between legs. Jump straight up, bringing arms overhead (as if hoisting a heavy mallet). Land in starting position. Do 12 reps. Targets – Arms, abs, obliques, butt, legs

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