Belly fat is the most dangerous kind of fat. It is also the most difficult to get rid of.

The AARP warns that people with belly fat are at a higher risk of heart disease, diabetes, stroke, and certain cancers.

That’s why you must do some exercises to reduce belly fat and working hard to change your lifestyle.

Not sure where to begin? Keep reading to know the 10 best exercises to reduce belly fat that can be done just at home!

Put these to practice, and you will never worry about belly fat again. But first, let’s see what causes belly fat.


Exercises To Reduce Belly Fat

What Causes Belly Fat?

The most common cause of belly fat is a sedentary lifestyle.

Constantly sitting at one place, not working out, genetics, poor food habits, slow metabolism, and menopause are some other causes.

Surprisingly, scientists have also found that stress can also lead to fat accumulation in the belly region.


What is so “dangerous” about belly fat? What really happens in your body? Let’s find out...


Why Is Belly Fat So Dangerous? 


Belly fat is dangerous because of the health risks it poses.

Medically termed as visceral fat, belly fat is a layer of fat between the subcutaneous fat (fat layer right below the skin) and the internal organs.

The Harvard Medical School states that visceral fat causes low-grade inflammation in the body.

This, in turn, constricts the blood vessels and causes the blood pressure to rise and increases the risk of insulin resistance.

As a result, you will be more prone to hypertension, diabetes, cardiovascular diseases, breast cancer, colorectal cancer, and asthma.

Hence, take action and do some start doing some proven exercises to reduce belly fat before it’s too late. 


How To Measure Belly Fat At Home

Belly fat can be measured using these two standard methods:


  • Waist Circumference:

Stand straight and use a measuring tape to measure your waist circumference. Place the tape below your last rib and above your hip bones. Any reading over 35 inches is dangerous.


  • Waist To Hip Ratio:
Stand straight and measure your waist circumference. Next, measure your hip circumference. Take two readings to arrive at an accurate reading. Divide the waist circumference by the hip circumference. Any ratio of over 0:86 is dangerous.

If you fall in the “danger” zone or somewhere close, your next step is to exercise. Also, workout your belly muscles as shown in these exercises to reduce belly fat.

10 Exercises To Reduce Belly Fat


So as we mentioned earlier, the real monster is the fat in the abdominal cavity, also known as belly fat.

Not only does it bring you health problems, but also it is one of the most difficult types of fat to get rid of. However, you can get rid of it in just a single night.

Each of us has some belly fat, even people who have flat tummies. That is normal, but too much of it can affect your health stronger than other types of fat.


Being overweight does not always mean being unhealthy. There are many great examples of overweight people who have excellent health.

On the contrary, there is the same amount of examples of people who are skinny but face some metabolic issues.


Belly Fat Workout



Make sure you warm up for 10 minutes before starting these exercises.



  • Brisk Walking:


Start by walking at a slow pace (say 5 mph).

After a minute, start walking briskly. Do it for 20 seconds (6-8 mph).

Slow down again and walk slowly for a minute.

Again, walk briskly for 20 seconds.

What to do: Do it for 5-10 minutes.


  • Plank Hip Twist:

Plank Hip Twist for fat loss



The first 10 exercises to reduce belly fat is plank hip twists, it targets the obliques and the transverse abdominal.

You’ll also get a little bit of upper body action because your shoulders and arms have to work to keep you steady.

To get the most out of this exercise, focus on keeping the proper plank position.

Raising your hips too far up into the air, or letting them sag too much, takes the focus away from the abs.

Additionally, if you’re swaying too much from side to side, chances are your abs aren’t properly engaged.


What to Do: Perform 3 sets of 40 reps (20 each side).



  • Plank with Knee to Elbow:


Plank with Knee to Elbow:
These challenging planks work your core, stomach, and back.

In order to maintain proper form, you’ll have to engage all the muscles in your core.

What to Do: Perform 3 sets of 24 reps (12 each side).


  • Crunches:


Lie down on a mat, flex your knees, and lift your feet off the floor.

Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. 

Lift your head off the floor. This is the starting position.
Initiate the movement by curling up and trying to reach your knees with your head.

Go back to the starting position.

Make sure you inhale while curling up and exhale while going down. 
              
What to do: 2 sets of 12 reps 


  • Wood Chopper:

Wood Chopper


The wood chopper is one of the most powerful exercises to reduce belly fat and for tightening the core.

Any exercise that requires turning or twisting your torso from side to side works the obliques.

They’re great for tightening your sides, toning abs, and improving your core’s stability.

What to Do: Perform 3 sets of 40 reps (20 each side).


  • Bicycle Crunches:


Lie down on a mat, flex your knees, and lift your feet off the floor.

Place a thumb at the back of each ear. Hold the back of your head with the rest of the fingers. Lift your head off the floor. This is the starting position.

Push your left leg down and extend it straight. Simultaneously, curl up and twist to your right. Try to touch your left elbow with your right knee.

Curl back down and bring your left leg back to the flexed position.
Do the same with the other leg.
                       
What to do: 2 sets of 12 reps


  • Leg Lifts:

Leg Lifts



The thing with leg lifts is that they’re deceptively one of the simplest Exercises To Reduce Belly Fat. The first few won’t feel like much, but your abs will start to burn by the end of your set. 

Burn, baby, burn!

Leg lifts target your lower abs. You might also feel your thighs working to keep your legs straightened out together.

What to Do: Perform 3 sets of 20 reps.


  • Burpees:


Stand straight with your feet shoulder-width apart.

Bend your knees and place your hands on the floor. Let’s call this the “frog” position for clarity.

Jump and push both your legs back and get into a plank or push-up position.

Hop and get back to the “frog” position.

Jump vertically and extend your hands above your head.
Land softly on the floor.

Get into the frog position again and then go back to the plank position.

What to do: 3 sets of 8 reps

  • Scissor Kicks:

Begin lying down with your arms propped up on your elbows behind you.

Lift both legs a few inches off the floor, and bring your right leg as close to your chest as possible.

Begin to lower your right leg while simultaneously raising your left leg to switch sides.

Make sure not to let your heels touch the ground until the end.
What to do: Complete 30 reps, 15 on each leg.


  • Jackknife Crunch:

Jackknife Crunch


And for the final exercises to reduce belly fat is jackknife crunch.
Lie down on a mat. 

Extend your hands over your head. This is the starting position.

Keeping your back and neck in the same line, lift your upper body. Simultaneously, lift both your feet off the floor.

Try touching your knees with your hands.
Get back to the starting position.


What to do: 3 sets of 12 reps

References:
https://www.stylecraze.com/articles/5-exercises-and-5-foods-to-reduce-belly-fat/#gref
https://weighteasyloss.com/exercises-to-reduce-saggy-belly/