We all know how many different benefits physical exercise has for our health, but sometimes the biggest motivation is the improved appearance of our figure. That's why we asked which exercises are the most effective for losing belly fat and prepared a list of the 6 best types of exercise for you.
1. Squat jump
Squat jump it is considered one of the most effective exercises if your goal is to lose belly fat. At first, you may think so heavy and tiring, but we assure you that you will be on it soon used to.
Start the exercise in standing position, where they should be yours arms outstretched next to the body. Then drop in squat, placing your palms on the floor. Then jump into position for push-ups– your palms should be in front of your body. Then quickly jump back in standing position, with overhead once clap your hands.
Beginners are recommended to do 3 minutes of squat jumps, and then the time of performing the exercise gradually are increasing.
2. Jumping jacks
Jumps jumping jacks are a simple exercise that will be in addition abdominal strengthened yours as well dorsal and lateral muscles. It is best if you implement it as HIIT or high intensity interval training, i.e. in several sets, among which it should be 30 seconds a long rest. We recommend that beginners do this exercise first 5 minutes, and then gradually increase its length.
You start the exercise by standing in straddled position, from which you will then jump to the position where yours will be feet together. When you are in gap, let them be yours hands raised, but when they are yours legs together, but they should lie next to your body.
3. Medicine ball twists
Medical or an exercise ball is an accessory that can take your workout to a slightly higher level. For complete beginners, we recommend the ball, hard 1 kg, and then they can gradually increase the weight.
Twist it are the exercise you start in standing position, in which your feet should be shoulder-width apart, the ball with both hands hold on the side. Then the body twist to the left, and the ball throw it to the ground (a few centimeters from the left foot). You then rotate your body to its original position, whereby the knee somewhat shrink. The ball then you catch and repeat the exercise with a twist to the right.
Beginners are recommended to perform the exercise 2 minutes.
4. Planking with a medicine ball
Medicine ball you can also use it if you want to increase the difficulty of a well-known exercise "plank". You start planking with a medicine ball by: you kneel down, and your palms should hold a medicine ball on the floor. Then legs behind you stretch out, where it should be yours back straight. Your hands should also be straight they lean on a medicine ball.
Beginners are advised to keep this position 30 seconds and perform 3 repetitions exercises.
5. Running up a hill
Run applies to form cardio, which is very effective in the fight against excess fat. If you want quick results, we suggest running on a flat surface instead hill running, which you can run with the help of treadmills or in nature.
To get started, we suggest you 20 minutes exercise in which 5 minutes you alternate running up a hill and running on a flat surface. Adjust your pace to your own condition and abilities: even if you're not running the fastest, you'll be doing a lot for your body.
6. Cycling
In addition to running cycling is one of the forms of exercise that will help you lose belly fat and burn excess calories. You can do it like this in nature as well as on the so-called exercise bike, but we recommend it to beginners first 1-hour cycling.
If you exercise on an exercise bike, we suggest you opt for HIIT form of exercise: that means that 5 minutes cycle with at a fast pace, then pace for 5 minutes slow down and then cycle again for 5 minutes quick.
