Table of contents:
A distended stomach often lowers self-confidence. In fact, realizing a flat stomach is not difficult. There are ways to shrink a distended stomach with exercise that you can try to do. That way, you can be more confident and he althy overall
There are many causes of belly fat, including poor diet, age, genetics or heredity, and lack of physical activity. In addition to maintaining a he althy diet, exercising regularly and regularly is also an important step to burn excess belly fat and reduce belly fat.
If not controlled, belly fat can increase the risk of various he alth problems, such as high blood pressure, high cholesterol, type 2 diabetes, respiratory problems, to heart disease.
How to reduce belly fat with exercise
The following are some exercise options to reduce belly fat that you can try:
1. Aerobic exercise
The first step to burning belly fat is to do at least 30 minutes of aerobic exercise every day. Various studies show that aerobic exercise can significantly reduce belly fat.
Some good aerobic exercises to reduce belly fat include:
- fast walk
2. High Intensity Interval Training (HIIT)
How to reduce a distended stomach with exercise can also be done through high-intensity interval training (HIIT) or high-intensity interval training. HIIT is a short training method that combines high-intensity exercise with low-intensity movement and rest periods.
For example, 30 seconds of squatting, resting 30 seconds, then walking for 30 seconds. This sequence can be repeated several times to get the maximum benefit.
A study has revealed that HIIT exercises can control weight and improve overall physical condition. Here is a selection of HIIT moves:
- Jumping jack
- Squat jump
- High knees
3. Abdominal exercises
Doing abdominal exercises can also burn fat around the stomach and waist while tightening and flattening the stomach. Some types of abdominal exercises you can try doing at home include:
- Bicycle crunch
- Abdominal crunch
- Leg lift
4. Weight training
Weight training is also a good exercise to reduce belly fat. A study shows that weight training can increase muscle mass while reducing fat and increasing metabolism.
There are several options for weight training to reduce belly fat, namely:
- Bicep curls
- Tricep kick-backs
In its application, you can combine the four exercise options above, for example aerobic exercise with weight training or HIIT.
While it's important to exercise at least 30 minutes a day, you shouldn't push yourself too hard. When you exercise excessively, your body will produce a lot of stress hormones and it will be harder for you to burn belly fat.
So, do various ways to reduce your distended stomach by exercising moderately, but regularly. Don't forget to balance exercise by maintaining a he althy diet to get maximum results.
If you have done various ways to reduce a distended stomach with exercise but have not gotten the desired results, you can consult a doctor to get the right advice and according to your he alth condition.