Are you looking for ways to get rid of belly fat? Try these exercises that will help you reduce belly fat in one week.
Excess belly fat can offer nothing good. Excess fat around your belly can negatively affect your health and put you at risk for health problems. It can contribute to chronic diseases such as type 2 diabetes and heart disease. You can’t remove it in seven days, but there are ways to reduce belly fat in one week. Some exercises can target the abdominal area, ranging from planks to crunches and variations of crunches. Exercise is just one way to reduce stubborn fat. You also need to make adjustments to your diet to lose weight in a healthy and sustainable way.
What is belly fat?
It refers to excess fat around a person’s abdomen. It can be divided into:
1. Subcutaneous fatty tissue
“It’s a soft, pinchable layer of fat under the skin, not only on the stomach, but also on the thighs, hips and buttocks,” says fitness expert Yash Agarwal. You can easily feel it when you poke your finger in your stomach or other parts. About 90 percent of body fat in most people is the subcutaneous type, according to Harvard Health Publishing.
2. Visceral fat
The remaining 10 percent is called visceral fat, which surrounds the organs, including the liver and intestines, deep in the abdomen. It may only make up a small amount of fat in your body, but it can lead to health problems. A 2008 study published in the International Journal of Clinical Practice found a strong link between abdominal obesity and the incidence of type 2 diabetes. Also, according to a 2008 report published by the US National Institutes of Health, women who have too much fat around their waists are at greater risk of dying early from cancer or heart disease than women with smaller waists.
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Can you get rid of belly fat in a week?
Although losing belly fat in just one week is challenging, you may see some reduction in bloating or water retention. However, it is unlikely to see significant fat in such a short period of time. To lose excess belly fat, it’s important to make a long-term commitment to a combination of healthy eating, exercise and lifestyle changes.
How to reduce belly fat in a week?
One of the most effective ways to lose belly fat is through proper nutrition and exercise. You can try these 11 exercises to get rid of belly fat. However, you should keep one thing in mind: Always warm up before starting these abdominal weight loss exercises, says Agarwal.
1. Crunching
- Lie on your back, bend your knees, put both hands behind your head.
- Lift your upper body and bring it to your knees.
- Return to the starting position, then repeat the steps.
2. Reverse croutons
- To do this crunch variation, lie on your back with your knees bent at a 90-degree angle.
- Pull both knees toward your chest, slowly lifting your hips off the floor.
- Gently lower yourself down.
3. Plank
- To lose belly fat in a week, get into a forearm plank position.
- Keep your whole body in a straight line from head to toe.
- Engage the core and hold the pose for 20-30 seconds, then start again.
4. Climbers
- To rock climb, you need to start in plank position.
- Bring one knee to your chest, then quickly switch legs.
- To reduce belly fat in one week, keep exercising.
5. Russian twists
- The first step of Russian twists is to sit down, bending your knees and leaning back a little.
- Twist your torso from side to side and touch the floor on each side, then repeat.
6. Bicycle croutons
- Lie on your back with your hands behind your head to do a bicycle crunch.
- Lift one knee while pulling the opposite elbow towards it.
- Alternate sides as if you were pedaling a bicycle.
7. Leg lifts
- To reduce belly fat in a week, lie on your back with your arms at your sides.
- Raise your legs to a 90-degree angle, then slowly lower them without touching the floor.
8. Burpees
- Begin doing burpees in a standing position.
- Drop down, squat, and put your hands on the floor.
- Return to plank position.
- Do push-ups, bring your legs back, then jump up.
9. Side bar
- Lie on your side, supporting your entire body with one forearm.
- Keeping your body straight, lift your hips off the floor.
- Hold the pose for 20 seconds, then switch sides.
10. High knees
- Stand up straight, bring one knee up to your chest and switch.
- Switch between them at a fast pace to keep your heart rate up.
11. Swing your legs
- Lie on your back with your legs straight to perform kicks.
- Lift both legs slightly off the floor, then alternately swing them up and down.
To reduce belly fat in a week, do these exercises regularly. “Start with 2-3 sets of each exercise and increase the number of repetitions or time as you build strength and endurance,” suggests the expert. Mix high-intensity exercises like burpees and mountain climbers with strength-oriented moves like planks and crunches. When performing these exercises, be sure to rest 30 to 60 seconds between sets.
Also, focus on proper form to prevent injury and ensure efficiency, and engage your abdominal muscles in all exercises to maximize belly fat reduction in one week.
What are some other ways to lose belly fat in a week?
In addition to these exercises, you can also do the following:
- Reduce your intake of sugar and ultra-processed foods by limiting sugary drinks, refined carbohydrates and junk food.
- Increase your protein intake as it helps fuel and repair muscles, promoting fat loss.
- Eat more fiber-rich foods like vegetables, fruits, and whole grains to aid digestion and reduce bloating.
- Stay hydrated as water aids digestion and helps your body absorb fat stored in your body.
- Cutting back on or avoiding alcohol can help reduce belly fat in just one week.
Excess belly fat can cause many health problems. In addition to targeted exercise, incorporate more daily movement such as walking and stair climbing. A combination of exercise with diet and lifestyle changes will be most effective in reducing belly fat in one week.
