Exercise to reduce belly fat for women at home: the Russian twist
If the dog on your belly is the pain in your mirror, then it’s time to act once and for all. Exercise to reduce a woman’s belly fat at home and a healthy diet is the key. However, knowledge about how your body works is also essential. For example, keep in mind that one of the main causes of body fat is your genetic disposition. Therefore, if you have an excessive amount of body fat, your hereditary characteristics may be part of the reason. Additionally, women tend to experience abdominal weight gain when they go through menopause. Normal changes in cell activity within your body can change the way fat is distributed. As a result, body fat is redistributed from other parts to the abdomen region. These natural changes in your body become more noticeable as you age. So, compensate for these bodily factors and reduce fat with regular exercise. If you don’t, your waist is likely to remain large or even increase in size.
The danger of belly fat
Let’s examine the structure of our ab region in more depth to understand how it affects us. First of all, visceral fat is the deep abdominal fat that we have that poses serious threats to our health. Women must fight this fat to avoid cardiovascular disease, diabetes and other cancers. Also, eat a nutritious, calorie-controlled diet to prevent excess body fat from building up. But keep in mind that consuming more calories than you expend results in the accumulation of abdominal fat. So, exercise regularly and appropriately to burn off the calories that lead to fat gain. Rule of thumb: You must burn more calories than you consume to lose and maintain your weight.
How to perform Russian twists
Sit back and twist your way to a flat tummy with this cool abs workout! This exercise consists of a seated posture and a side-to-side rotation of the upper body. Feel free to hold a basketball as it spins, or just put your hands together.
Sit on an exercise mat with your knees bent and your upper body leaning back at an obtuse 130-degree angle. Put your heels on the floor and support your body with your butt.
From this position, bring your hands together in front of you with your arms extended toward your knees.
While holding the position, rotate only your upper body (waist and up) from side to side. During each turn, direct your body with your arms pointing toward the ground on either side. Allow your shoulders to point at an angle perpendicular to your lower body for optimal core rotation tension.
Repeat each twist for 10 reps.
Eat healthy, keep exercising
Change your unhealthy eating habits and eat lots of fruits, vegetables, whole grains, lean proteins, and healthy fats. Also, don’t skip meals and drink plenty of calorie-free fluids like water. Lastly, eat 6 small meals instead of the usual 3 large meals a day. Restricting your portion sizes and calculating your daily calorie intake will help you lose weight. Cardiovascular activity to burn calories is one of the best ways to combat stubborn belly fat. Workouts that target your abs effectively burn calories and lower your body fat percentage. As you shed your belly fat cells through activity, the chiseled waistline you want will appear.
Control of abdominal fat, menopause and cellulite
All the exercise in the world can’t reduce belly fat, you also need to eat right and manage stress. First of all, stress is a major contributing factor to excess stomach bulge in women. Stress causes an imbalance within the victim, increasing their stress hormones, insulin, and cortisol. As a result, women gain weight around their waist. Another thing that can cause a hormonal imbalance is menopause. This hormonal state is the result of poor diet, ingestion of airborne toxins, and household products. In addition, inadequate daily hydration and vitamin and mineral deficiencies lead to poor health. To reduce cortisol and insulin stress hormones and rebalance your body, balance progesterone and estrogen.
Fight your junk food cravings
Avoid processed foods, fast foods, and junk food at all costs. As you eat, your body will reject these artificial “foods,” regardless of how good they taste. Preservatives and artificial flavors are a disguise to hide the unhealthy state of junk food. Simply put, stay away from anything that is packaged and has weird-sounding ingredients listed. Twinkies, Ho Hos, and other packaged foods put unnecessary stress on your body. Your body shouldn’t have to suffer from the food you feed it. Instead, eat healthy, organic foods that do not contain additives, artificial flavors, or preservatives. As a result, your body will be happy and it will function the way it is supposed to.
In conclusion, slow down, meditate, let your body rest and recharge to prepare for each new day. Between your physical activity and your diet, focus on mental and emotional nutrition. For example, turn off your electronic devices and log off social media from time to time. The more distractions you have, the harder it is to stay focused. Also, avoid negative people. Emotionally, it will help your stress hormones stay in balance and, in turn, reduce belly fat. In terms of exercise, don’t try too hard in pursuit of a smaller waistline. Vigorous exercise is not necessary to reduce belly fat and can be counterproductive to weight loss. Finally, combine your workouts with cardio, yoga, or Tai Chi exercises. These two low intensity exercises are good for burning belly fat and are not as stressful on your body as other high intensity workouts. With that said, you should be well on your way to conditioning your waist whenever you do a massive action.