Carrying excess weight around your midsection not only affects how you look, but it can also have a significant impact on your health.

Belly fat, also known as visceral fat, can increase your risk of developing serious health conditions such as heart disease, diabetes, and high blood pressure. While there is no magic cure for belly fat, a combination of a healthy diet and regular exercise can help reduce it.

How Does Belly Fat Form and Why is it So Stubborn?

Belly fat occurs when there is a buildup of fat around your midsection, and it can be caused by multiple factors, including:.

Genetics
Aging
Poor diet
Lack of exercise
Hormonal changes

The reason belly fat is so stubborn is because it is made up of both subcutaneous fat, which lies just beneath the skin, and visceral fat, which is tucked deep within the abdominal cavity.

Visceral fat can be especially hard to lose because it is surrounded by vital organs and is typically not affected by cosmetic procedures such as liposuction.

The Benefits of Exercise for Reducing Belly Fat

When it comes to reducing belly fat, regular exercise is one of the most effective ways to see results. Exercise not only burns calories and helps you lose weight but also has several other benefits including:.

Burning belly fat even after the workout is finished
Reducing insulin resistance and lowering blood sugar levels
Increasing muscle mass, which can further help burn fat
Reducing inflammation in the body
Improving cardiovascular health

The Ultimate Belly Fat Erasing Workout

Now that we know how exercise can help us lose belly fat, let’s take a look at the ultimate workout that will help us reach our goals.

The key is to combine cardiovascular exercise with strength training to give you a full-body workout that targets your core and burns fat.

Cardiovascular Exercise

The first part of our workout will focus on cardiovascular exercise. Cardiovascular exercise, also known as cardio, is any type of activity that gets your heart rate up and increases your breathing rate.

This type of exercise is great for burning calories and getting your heart rate up.

Warm-Up

Before we start our cardio workout, make sure you warm up to avoid injury. A good warm-up should last around five minutes and include a low-impact activity that gradually increases your heart rate, such as:.

Walking
Jogging
Cycling
Dancing
Jumping jacks

Cardio Workout

We’ll aim to complete 30 minutes of cardio at a moderate pace. Choose an activity that you enjoy and will stick to. Some great options include:.

Running or jogging
Biking
Swimming
Dancing
Rowing

The key is to keep moving and avoid stopping for breaks. You can adjust the intensity of your cardio workout by changing the speed, incline, or resistance of your activity. The goal is to get your heart rate up and sweat!.

Strength Training

After completing your cardio workout, it’s time for strength training. Strength training, also known as resistance training, is any type of exercise that uses resistance to strengthen your muscles.

Strength training can be done with weights, resistance bands, or your own body weight.

Belly Fat Erasing Exercises

The following exercises will target your core and help you reduce belly fat:.

Plank – Assume a push-up position with your forearms resting on the ground and your back straight. Hold for 30 seconds and then rest. Repeat for a total of three sets.
Crunches – Lie on your back with your knees bent and your hands behind your head. Lift your head and shoulders off the ground, keeping your back straight. Lower and repeat for a total of three sets of 10-12 reps.
Flutter Kicks – Lie on your back with your legs straight and your hands by your sides. Lift your legs a few inches off the ground and begin fluttering your legs up and down. Do this for 30 seconds and then rest. Repeat for a total of three sets.
Russian Twists – Sit on the ground with your knees bent and your feet flat on the ground. Lean back until your torso is at a 45-degree angle to the ground. Hold a weight or medicine ball and twist your torso from side to side. Repeat for a total of three sets of 10-12 reps.
Side Plank – Lie on your side with your elbow resting on the ground and your feet stacked on top of each other. Lift your hips off the ground so that your body forms a straight line. Hold for 30 seconds and then rest. Repeat on the other side for a total of three sets.

Remember to take breaks between sets and stretch after your workout to avoid injury and soreness.

Conclusion

Eradicating belly fat can be a challenging, but not impossible task. With the right combination of exercise and a healthy diet, however, you can get your body looking and feeling its best.

Try to get at least 30 minutes of exercise a day, most days of the week, to see the greatest results. Remember, consistency is key, so keep going, and eventually, that stubborn belly fat will disappear.