Exercises to Reduce Visceral Fat at Home

 

There are four kinds of body fats namely, brown, white, subcutaneous and visceral. Brown fat is generally the muscles which when activated burns down the white fat. Leaner people have more of these brown fats than obese people. White fats store energy and are responsible for the production of the hormone Adiponectin that makes the liver sensitive to Insulin. In this process, it lowers the risk of Diabetes. Subcutaneous fats are those that are found directly under your skin. Subcutaneous fat in the thigh and buttocks regions are not as risky as that around the belly. Visceral fat is those that lie deep inside the body and around your internal organs and creates various health complications. If you have a large belly to feel ashamed of then, you have visceral fat, and you need to burn it as early as possible. It can cause health issues like Diabetes, Cardiovascular disorders, Gallbladder malfunctions and even breast cancer. By following a strict regimen of some exercises and cardio along with a balanced diet can help you slip into your old jeans and trousers without much effort. Here are some tips discussed below how to lose visceral fat naturally.



Unlike subcutaneous fat, which jiggles and is pinch able, visceral fat lies deeper and fills the space surrounding your abdominal organs. This type of fat is linked to serious health conditions including heart disease, certain cancers and stroke. Fortunately, reducing excess belly fat will also reduce visceral fat. In addition to eating a healthy diet, you can achieve this by making cardio and strength-training part of your lifestyle.

1. Crunches:

crunches1

Crunches are old school, but the key to using them is to keep going until it burns!

How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

2. V-Ups:

V-up

How to Do:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.
  • Once this becomes too easy, increase the difficulty by holding a light weight in between your feet.

3. Burpees:

burpees3

Burpees have a much-deserved reputation for being brutal, but they’re so popular because they get amazing results. Like most things that are hard, the end results make it all worthwhile.

How To do:

  • Start from a standing position with your feet shoulder-width apart.
  • Drop to the floor, and perform a push-up.
  • At the top of the push-up, jump forward to bring your knees to your chest, and continue the jump to bring you as high off the floor as possible and back to a standing position.
  • These are real killers, but try to do as many as you can in two to three sets, lasting 30 seconds per set.

4. Bicycle Exercise:

bicycle-exercise4

This exercise does not require an actual cycle for implementation. It’s like you need to move your legs in a way you paddle your bicycle. This is how the exercise has got the name “bicycle exercise”.

How to Do:

  • Lie down on the floor on your back and keep your hands either on the ground or behind your head.
  • Lift both your legs and bend them at the knees.
  • Bring right leg towards your chest and move left leg away from the chest.
  • Now, bring the left leg towards the chest and move the right leg away from the chest.





5. Lying Leg Twist:

lying-leg-twist5

How to Do:

  • Lie on your back with your arms stretched out to the sides, hands flat on your mat.
  • Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
  • Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
  • Return them to center and then lower to the other side so that your outer left thigh touches the ground.
  • Build up to 3 sets of 25 reps each.

6. Swiss Ball Rollouts:

swiss-ball-rollouts6

How to Do:

  • Take a plank and make it even better. There are many variations of swiss ball roll out but the basic exercise begins with your hands on the swiss ball (elbows are fine too).
  • Hold the plank position then slightly roll the ball forward.
  • Hold the position for 3 seconds and then roll back to your starting position.
  • The see-saw back and forth movement that you do with control and stability is a fantastic core exercise because it puts a great deal of stress on the abs, obliques and lower back muscles.

7. Alternating Toe Touches:

alternating-toe-touches7

How to Do:

  • Lie on your back with your back pressed against the floor.
  • Elevate one leg up in the air while slowly lifting your torso off the ground. U
  • Using the opposite arm, reach over and try to touch your toe. Remember to exhale while perform this part of the exercise.
  • Slowly begin to lower your torso and arms back down to the starting position while inhaling.
  • Repeat the movement on the other side. Repeat the movement.
  • Try for three sets of 30 reps on each side.

8. Side To Side Bending:

side-to-side-bending8

Bending side to side not just helps in reducing excess fat deposits in your stomach area, but it also helps in giving your love handles a perfect shape.

How to Do:

  • Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
  • Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.
  • Now come back to the same standing position.
  • Now repeat the same on the right side. Now hold this position for about 15 seconds.
  • Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.




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