Hi guys! What’s up? Today's workout at home to lose belly fat article is going to be very special. Why it's special? It's special because today's workout article that we are sharing with all of you is for those people who do not want to go to the gym.
And for those who are unable to take time out of their busy schedule for the gym and for those housewives who don't get time for themselves after their families. You will not be able to give excuses because all the workouts that we will tell you today, will not take more than 15 minutes. And I'm sure it will help you a lot.
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It will help you a lot in reducing your belly fat to your overall body fat at the same time. It will help you a lot in toning, conditioning your muscles, and your Joint mobility. You will get many such benefits by following this article.
But it will not work in a day,
you have to follow this workout for 21 days. And I am sure it will help you a
lot. And today I’ll easily tell you how to perform the workouts properly. So that you’ll not get any injury.
💡 Table of Content
10 Home Workout to Get rid of belly fat in 3 weeks | Exercise lose belly fat at home
First Exercise
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High Knee Raises
The first exercise that we choose is High Knee Raises. Our purpose of doing High Knee Raises is to Increase heart rate, and blood flow. And it is a very good exercise to give a stretching effect. Whenever you perform high knee raises do 10 repetitions with each leg, 10 Reps from left and 10 reps from Right. But I am sure many people couldn't raise their legs too much.
So in that condition, you have a choice, you can support your leg with your hands for stretching (hold one leg in your hands and take your leg up slowly as much as you can). This will lead to proper stretching in your hamstring, gluts region, and lower back.
And it will reduce the chances of injury in further exercises. One more thing, 3 sets with 10 reps are more than sufficient. Because if you do more than that then you’ll lose almost your energy while doing this exercise and you’ll not be able to do other exercises properly.
2nd Exercise
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Jumping jacks
The second exercise will be Jumping –Jacks. Jumping jacks is a very good exercise that will help you to reduce body fat. Because while you perform this exercise, it will burn more calories and also build muscles. I want you to perform 10 reps and then take a rest.
When your heart rate slows down then again perform
10 likewise, you will repeat exercise 3 times. It will help you a lot. Just
make sure while performing this exercise your body doesn't get stiff and your
hand reaches to top as well.
3rd Exercise
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Mountain Climbing
Our 3rd exercise will be Mountain Climbing This exercise will make your abs obliques much stronger. Simultaneously it will strengthen your body. So let me explain how to perform this exercise Place your hand at shoulder width.
Whenever you go down make sure your lower back remains straight and whenever you bring your knee inside, try to breathe out.
This exercise will make your legs, your core, and upper body strength. You have to perform 10 reps with each leg. And try to make 3 sets.
4th Exercise
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Burpees
4th Exercise will be Burpees. It will help you in reducing your overall body fat and at the same time it will make your muscles strong. Let me tell you how to perform this exercise.
If you are a beginner then don't do more than 5 reps and repeat 3
sets. Make sure your balance is good and your coordination is better. It is
more important to avoid strain than to do it fast.
5th Exercise
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Squats
5th Exercise which we are going to do is the Mother of all exercises called "Squats". Squats are important to do because it is very important for your development of Quads. Because the Quads are the biggest muscle of your body You burn more calories when you squat. And this will result in fast fat loss.
So let's see how to perform this exercise, First thing that you need to remember is Place your legs at the width of your shoulders. The second thing is our knees should be a little bit bent when we perform Squats.
And Pelvis bone should be a little far and whenever we sit we make sure our hips are parallel to the ground. Don't go much down up and then go down. Make sure when you go down your knee should be in line with your toes. When you come up, you breathe out. The number of repetitions will be 10 with 3 sets.
6th Exercise
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Plank Walk
6th exercise will be Plank Walk. It is a very good exercise that will tone your overall core, abs, obliques, and arms. Let's see how to perform this exercise, First of all, come in the Plank position. The plank position is basically when your whole body became parallel to the ground with your elbows and toes.
From there you will come in a push-up position. And then goes to plank position, don't try to perform this exercise very fast, rhythm is more important than doing it fast. Your control over breathing your control over the body is very important that’s why I would suggest you do this exercise in a rhythm.
Do this with 10
repetitions of 3 sets. This will be more than sufficient, It will make your
overall muscle strength, Your core, upper back, and arms, and you will look fit
very soon.
7th Exercise
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Lying Hip Raises
7th Exercise that you need to perform is Lying Hip Raises. It's a very good exercise which will not only strengthen your lower back but it will also make your glutes muscle in a good shape.
Let me explain how to perform this exercise, First, lie down then bend your both knees than with the help of your foot and upper back lift your hips. And from it like a bridge but hold for a second when you are up and breathe out.
Just lift it up and breathe out, Squeeze both the Glute
muscle. Release it and then lift it up Just breathe out, and squeeze your hip.
And do it with 15 reps of 3 sets.
8th Exercise
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Push-Ups
The 8th Exercise will be Push-Ups. Push-up is a very basic exercise. I believe that everyone must have tried to Push-up at least once.
Today I will tell you how to perform it correctly. It is very useful for your overall upper body development. Distance between your hand should not be too much or less. It will be close to the chest. Before starting make sure your body is balanced on your toes and hand. Now you slowly go down and came up-breath out, you slowly go down and come up -breathe out.
You will perform 8 reps of 3 sets. Second, for those who can't do push like this. There is a variation for them. They can do Knee push up. But rhythm will remain the same. Go down, came up-breathe out, Again Go down, came up-breathe out.
With this workout when you go down your upper back, your arms work. And when you came up, your chest works. So that your upper body is toned.
9th Exercise
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Butt kick
So well 9th exercise will be a Butt kick. It is very good exercise for your hamstring development and glute region. Let's see how to perform this exercise properly.
So first of all place your hand on your waist maintain some distance between
your legs, Bent your knee, and just kick it -One-Two-Three-Four. Whenever you
kick out, make sure you breathe out and Squeeze your hamstring. Do 10 reps with
each leg of 3 sets, this will be more than enough.
10th Exercise
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Leg Raises
The 10th and last exercise, that we are going to perform are Leg Raises. My main purpose in putting this exercise here is many of you want to reduce tummy. So this exercise will help you a lot along with your core.
Let's see how to perform this exercise properly. Lie down on the floor, and touch both legs with each other. Place your both hand below your hips. So that you get some support and don't feel any strain on your back.
Lift your both legs together but make sure when you raise your legs, don't raise too much. If you raise too much then you will feel the unnecessary strain on your back. So raise that much only, and slow down and then lift it up.
Whenever you lift against gravity, you will
breathe out and Squeeze your core area. So this is your target area. Perform 10
repetitions with 3 sets. This will help in strengthening your core area.
Conclusions:
So these were 10 workouts, for which you don't need any fancy gym, or fancy equipment, you can do it anywhere at your home, office, park, etc. But it’s important to do. One thing which is your diet plan, it also helps a lot to lose your belly bat.
Please write down in the comment what difficulties you face
while performing these exercises. And keep visiting for more interesting topics
like this and Share this with your friends and families.
Best exercises to increase height
FAQ
What exercise burns the most belly fat at home?
There is no single exercise that specifically targets belly fat. However, cardio exercises such as running, cycling, and swimming can burn calories and improve overall fitness, which can help reduce belly fat over time.
Additionally, strength training exercises such as crunches, planks, and Russian twists can help tone the muscles in the abdominal area. It is important to note that in order to lose belly fat, you need to have a calorie deficit, meaning you are burning more calories than you are consuming.
So the combination of cardio and strength
training with a calorie deficit diet is the most effective way to lose belly
fat.
Why is my stomach so fat?
There are
several possible reasons why your stomach may appear fat. Some common causes
include:
- Overeating
- Lack of physical activity
- Genetics
- Hormonal imbalances
- Medical conditions
- Ageing
Note that it is not possible to target weight loss to specific areas of the body such as the stomach, weight loss is a overall process that happens over time.
Can hot water reduce belly fat?
Drinking hot
water alone is unlikely to reduce belly fat. However, drinking hot water may
help with weight loss by making you feel full and helping to improve digestion.
It may also help to increase your metabolism, which can aid in burning
calories.
Additionally,
some people may find that consuming hot water with lemon and honey on an empty
stomach in the morning can help to reduce bloating and improve digestion. This
can help to reduce the appearance of belly fat, but it is not a direct way to
target belly fat.
Note: weight loss and reducing belly fat is a result of a
combination of a healthy diet, regular physical activity, and maintaining a
calorie deficit. Drinking hot water may have some benefits, but it should not
be considered as a replacement for other weight loss methods.
Does lemon reduce belly fat?
Lemon may
have some potential benefits for weight loss and reducing belly fat, but it
should not be considered a magic solution.
Lemon
contains vitamin C and antioxidants, which may boost your metabolism and help
with weight loss. Some people also find that consuming lemon juice on an empty
stomach in the morning can help to reduce bloating and improve digestion, which
can help to reduce the appearance of belly fat.
However,
drinking lemon juice alone is unlikely to lead to significant weight loss or
belly fat reduction. To achieve weight loss, it is important to maintain a
calorie deficit through a combination of healthy eating and regular physical
activity.
It's also
worth noting that consuming too much lemon juice can be harmful as it can erode
tooth enamel and cause acid reflux, thus it's important to consume it in
moderation and dilute it with water.
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