KOMPAS.com – Melting belly fat can be as easy as melting butter – provided we incorporate proper diet and exercise into our daily routine.
If we’re dealing with extra stubborn fat around the belly, we’ll know the struggle is real.
The more belly fat you have, the less it looks right. And that’s not all – there are many possible health risks associated with a distended stomach.
Ronny Garcia, CPT of Blink Fitness, who explained, it is important to note that reducing body fat in certain body parts is not possible, nor is it recommended.
Also read: How Long Can Belly Fat Be Lost?
“The only way to get rid of belly fat is to get rid of total body fat.”
“Also, by focusing on growing your core muscles, you can tone your core/abdomen,” says Garcia.
Well, here are the best exercises to melt belly fat for beginners, so as not to bloat again.
1. Bodyweight Squats
First: squat with the pushing of the body weight. To start, place your feet shoulder-width apart on the floor. Extend your arms forward, or place your hands on your hips.
Then, press your hips back to lower into a squat position. Lower until the quadriceps line is parallel to the floor.
Push off your feet to return to standing. Do 3-4 sets of 10-15 reps a day.
Also read: 5 Step Diet to Overcome Belly Fat in Perimenopause
2. Bent-Over Dumbbell Rows
To perform bent-over dumbbell rows, start standing straight with a dumbbell in each hand.
Arms should be at your sides with palms facing in.
Press your hips back and your back leans forward. Lift the weights up toward your chest, then lower them back down. Do three sets of 10-12 reps.
Also read: 10 Powerful Diet Drinks to Lose Belly Fat
3. Mountain Climbers
Mountain climbers start in a perfect plank position. Keeping your body straight and core tight as you quickly bring your left knee to your chest before bringing it back.
Repeat with right knee, and continue by alternating sides. Do 3-4 sets for 30-45 seconds.
4. Wood Choppers
Usually, these machines are specifically for the gym. But this movement can be done at home using a resistance band.
To set up the wood choppers, adjust the cable so that it is in the highest slot on the pulley.
Meanwhile with the resistance band, we can step on the rubber on one of the feet, then pull it in the opposite direction.
That is, if the rubber is stepped on by the left foot, then we have to pull it up on the right.
Meanwhile, with machines in the gym, we can start by holding the handles, and step back from the machine. Keep your feet shoulder-width apart. Bend your knees slightly.
Also read: 5 Tips for Reducing Belly Fat according to Experts
Bring a grip across your body to the opposite knee, twisting your body as you do.
Reverse the movement to return to the starting position. Repeat on the opposite side. Complete three sets of 12-15 reps per side.
5. Weighted Marches
If we’ve gotten this far, then we’re on the right track to shed stubborn belly fat.
The last exercise for beginners is weight training. Start by picking up a kettlebell and holding it with one hand at your side.
Also read: 5 Dumbbell Exercises to Help Women Lose Belly Fat
Engage your core, lean forward slightly, and start walking in place.
Lift your legs up so that your thighs are parallel to the floor. Do three sets of 20-30 reps.
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Editor: Glory K. Wadrianto
2023-08-26 05:00:00
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