Workout

Exercises to lose that belly fat

Saravanan "Sharu" Hariram

August 8, 2019

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

Lunge twist

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

Lunge Reach

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

Jump Lunge

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

Jump Squats

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

Hammer Hoist

Looking for an full body plan to get fit and healthy? Speak to our experts today.

About the Author

Saravanan “Sharu” Hariram is an ACE Certified Personal Trainer with a passion for bodybuilding. Combining his love for fitness with his career, Sharu did his certification in Sports Nutrition, and Rehabilitation and Healing Nutrition. Currently a Master Trainer with HealthifyMe, he specializes in Weight Management, Marathon Training, and Physical Rehabilitation. In his 20+ years of experience, Sharu has always maintained that one’s mind must have control over their body in order to lead a healthy life. At HealthifyMe, he continues to follow his passion while helping those around him realise their fitness goals.


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6 responses to “Exercises to lose that belly fat”

  1. Great exercises! Some of these can be difficult for people with knee issues, and generally weight gain leads to significant pressure in knees. Swimming could be an appropriate form of weight loss technique for them.

    • Hi Saurabh,

      We would be more than happy to help you achieve your health and fitness goal. Please download the HealthifyMe app and choose a plan to suit your requirement

    • Hi Surabhi,

      We have included a few pictorial representations. Hope they help you out.

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