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16 Simple Exercises To Reduce Belly Fat
May 28, 2019
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 16 exercises that can help you reduce belly fat faster than you thought it would take:
If you are clueless about how to go about it, we are here to help. In this article, we have listed the exercises that will help you burn thigh fat and build lean muscle. Then we move on to what you should eat and the lifestyle you should follow to maintain an overall healthy weight.
First, let’s get to the root of this problem.
Table Of Contents
Why Fat Accumulates In The Thighs?
Primarily, fat gets deposited in the thighs due to the female hormones. If you have an abnormal menstrual cycle or experience unpleasant bleeding, it is probably because either estrogen or progesterone is being under-produced or overproduced. These hormones are produced in the ovaries, and fat cells accumulate when there is an imbalance in the hormone levels.
The Slim Thigh Test
How do you know whether you have extra flab in your thighs or if it is all in your head? Simple! Do a slim thigh test at home. Here’s how you can do it.
Pinch your thighs. If you can catch hold of a good amount of tissue, it means that your thigh muscles are covered with too much fat tissue. You can also use a fat measuring caliper to know how much fat has accumulated in your thighs. If your body fat is more than 25% as compared to other components, it’s time you lose those extra pounds.
How To Lose Weight From Thighs?
1. Exercises For Slim Thighs
a. Leg Up
This a good thigh exercise. It will help you shed fat from the lower body.
Steps
- Lie down on the floor facing the ceiling.
- Keep your palms on the side facing the floor and relax.
- Lift both the legs at about a 30-degree angle from the ground.
- Hold for about five seconds. Slowly bring the legs down to the floor.
- Repeat this 10 times.
b. Leg Stretch
This stretching exercise will ensure proper blood circulation. You can feel it as soon as you do at least three sets.
Steps
- Sit upright with your legs joined and stretched.
- Slowly move the legs apart as far as you can.
- Now, breathe in as you bend right to touch the toes of the right foot with both your hands.
- Try to touch the knees with your head. Relax and hold for 5 seconds.
- Slowly lift your head up and bring your hands to each side of your pelvis. Breathe out while doing so.
- Do this for the left side.
- Repeat this 10 times.
c. Air Cycling
An effective way to lose fat from the thighs. Air cycling also takes care of your pelvic and knee joints.
Steps
- Lie on your back and face the ceiling.
- Lift your legs up to 90 degrees.
- Start moving your legs as if you are cycling in the forward direction.
- Do this for 1 minute and then slowly put down your legs and relax.
- Move your legs up to 90 degrees and start air cycling in the backward direction for 1 minute.
- Repeat the set 5 times.
d. Lunges
Lunges are the perfect workout for your inner thighs. They also take care of the gluteal muscles and help shed a few extra pounds from your buttocks as well.
Steps
- Stand straight with your feet about 3 centimeters apart.
- Hold light weights.
- Step forward with your right leg and bend your left leg to come to a “proposing” position.
- Do this with the left leg.
- Repeat the set 10 times.
e. Trace The Alphabets
Steps
- Lie down on your back and face the ceiling.
- Lift your right leg straight up and start tracing A-Z with it.
- Do this with your left leg as well.
- Breathe and relax in between.
f. Table Top Cross Over
This exercise will help you lose fat from your outer and inner thighs.
Steps
- Lie down on your back and face the ceiling.
- Lift your body up by supporting your body weight with your limbs, creating a “table” shape.
- Lift your right leg up. Simultaneously, raise your left hand and touch the toes on your right foot.
- Repeat the same for the left leg.
- Repeat this for 20 times.
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