The body stores fat for rainy days due to its automatic mechanism but that fat is often regulated by our eating habits. The most convenient place to store it is the buttock, belly, thighs, or arms. This muffin-top or love handles fat deposition are stubborn ad it takes tremendous efforts to lose them.

What Causes Belly Fat?

Commonly, the fat deposition takes place at this very common location. The body digests food and the nutrients derived out of is deposited as fatty acids. The major causes are poor lifestyle, trans-fat-rich food, poor sleep routine, genetic disorder, or hormone imbalance.

But here are some easy and effective exercises to lose belly fat that don’t require any equipment or inconvenience. So, let’s get started.

Exercises Most Effective in Shedding Belly Fat

• Side Planks

This exercise is effective in creating a strong core muscle. It doesn’t put pressure on the body.

Steps to do:

1.  Lie on the side.
2. Push on the sides.
3. Rest your body sideways.
4. Prop upper body on elbows, on either side.
5. Raise full body off the floor and hold for few seconds.
6. Lie back in the initial position.
7. Repeat on one side 5 times then change sides.

• Bicycle Crunches

1. Lie on your back.
2. Lie in a boat-like position.
3. Place your hands beneath your heads to support them.
4. Fold your knees and pull your legs towards the upper body.
5. Repeat 5 times with each leg.

If you want to lose love handles fast, try it with both legs together. Though it is very difficult, try to increase the intensity gradually.

• Mountain Climbers Twist

1. Stretch your body on all fours.
2. Place the left foot near the left hand and extend your right leg.
3. Now, switch legs like you’re about to crawl.
4. Remember, you can’t move.
5. Repeat. Do 5-10 sets each day.

• Triangle Twist

1. Stand on a yoga mat.
2. Place the legs wide.
3. Try to bend your body sideways to touch the feet with one hand while the other should be straight up in the air.
4. Repeat on the other one.

• Russian Twist

1. Lie on a yoga mat.
2. Balance your body in such a way that your legs are lifted in the air. Don’t let your legs touch the ground.
3. Now, fold your hands and twist the upper body sideways.
4. Don’t release the body until 5 rounds occur. 

Yogas to Decrease Belly Fat

Yoga is an ancient form of practice that encourages stress-free activities and proper care of the body without any equipment. It is a way of life more than any regime, it is easy and focuses on the well-being of internal organs, mind. The practitioners of Yoga state that belly fat increasing is a bad sign for vital digestive organs like the intestine, liver, and stomach. It shows that the body is overdoing the digestive practice which is not at all feasible for smooth functioning of the body. Not only this, but this is also reflective towards poor skin, hair.

So without much further ado, let’s look at some easy yogas to get back in shape.

• Surya Namaskar

Surya Namaskar is a culmination of 12 yoga poses that are extremely efficient and easy to do. They are good cardio exercises with easy belly fat loss exercises. You can do them twice a day.

• Nau asana

This asana is called a boat pose where one imitates the boat-like pose. It is very effective for the abdominal muscles. It makes the muscles shed away the fat easily. Easy, effective, and very helpful asana.

• Ustra asana

This is known as the camel pose. It is one of the easiest and most effective exercises for the chest, back, and belly. Doing it 10 times daily can help lose belly fat so easily.

Conclusion

Belly fats are stubborn but they are really bad for your overall health. If you see the fat increasing, make sure you start to switch to healthy food, exercise, and a proper sleep schedule. Lifestyle affects the body more than food and an improper schedule affects the body adversely. Treat the temple of the body with nutrition, love, and care; in return, you will receive the benefits of longevity and good life. 

Frequently Asked Questions

1. How long does it take to lose belly fat?

With regress exercises and yoga, you can see results within 15 days. However, it is recommended to make healthy food and drink lots of water if you wish to lose fat as soon as possible. It is also recommended to have a regular sleep schedule to adapt to new changes.

2. Why does my belly fat increase?

The possible reasoning is the consumption of trans-fat-rich food or too much carbohydrate. Lack of sleep, exercise, and schedule widens the scope of becoming overweight. Some people have genetic passing down of this lineage therefore, they are specifically advised to take good care of themselves from the early 20s.

3. I am very particular about my diet and schedule, yet I have belly fat. Why?

This is a pertinent question and the answer might be your genes. There can be an imbalance in hormones or lower functioning organs. It is recommended to keep a watch on diet schedule or keep a food diary for at least a month and then consult a doctor and a nutritionist.