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6 Simple Fat-Burning Exercises for Men & Women

by Muscle Mantra 14 May 2021 0 Comments

If you want to enhance your general fitness or just trim down for the season, getting rid of extra belly fat can get difficult. 
Aside from following a proper diet and exercise routine, a variety of other factors may impact your weight and fat loss journey. 

We are all aware that a good weight loss regimen requires a well-balanced diet and daily exercise. But, since there is no one-size-fits-all model, we have compiled a list of workouts for both men and women to follow. 
But first, let us address some commonly asked questions during numerous weight-loss programs.

Is working out 30 minutes a day enough to lose weight? 

Exercising for a minimum of 30 minutes will significantly enhance your health. 
Yes, 30 minutes of exercise is quite effective! Most people believe that 30 minutes of exercise is insufficient, particularly as compared to a 1-hour yoga class or a 45-minute spin class. 30 minutes of cardio, on the other hand, should be more than enough to get the benefits of a good workout session.

Fat burning exercises at home for men & women with no equipment. 
Here are seven fat-burning workouts that you can perform at home without any equipment and that are much more successful than running: 

  • Burpees 
  • Sideways jumps 
  • Jackknife crunches 
  • Mountain climbers 
  • Jumping lunges 
  • Side planks and knee lifts 
  • Jumping squats 

    A quick synopsis of belly fat burning exercises.
    Before we begin with our detailed walkthrough of the different belly fat burning exercises for men and women, here is a brief synopsis of  
  1. Squats: excellent for getting tight bums and thighs.
  2. Lunges: excellent for firming the butt and thighs.
  3. Calf raises: perfect for toned legs and calves.
  4. Bridges are excellent for firm bums.
  5. Stomach crunches: excellent for developing solid abs.
  6. Obliques are excellent for contouring love handles. 

    Exercises to reduce belly fat for women.  
    Have you awoken today to get annoyed again with that little layer of belly fat that you feel the need to shed by exercise? Cutting belly fat is not only about how you look; it is also about how healthy you feel. To shed the flab around your tummy, you will undoubtedly need to make some lifestyle changes, and adopting the proper workouts to do so is a necessary measure. We will teach you exactly which workouts you need to do on a regular basis. 

Try to become a better and fitter version of yourself! Get serious about losing belly fat and start exercising! 

Meanwhile, allow us to demonstrate how you can do it right with this list below:   

1. Crunches 
For this exercise, you must lay down flat on your back on the floor (you can choose to lie down on a yoga mat or some other mat for this). Next, bend your knees and place your feet flat on the floor.  

  • Your feet at this level should be hip width apart. 
  • Then, raise your hands and position them at the back of your head, with your head resting on your palms or your thumbs behind your ears. Do not interweave your thumbs.  
  • Now, right in this position, take a deep breath in. Try to slowly raise your upper torso as much as you can without changing the position of any other body part.  
  • Go back to your original lying position, simultaneously inhaling when going down.  
  • When you raise your torso again, you can exhale.  
  • Maintain a three-inch space between your chin and your chest to avoid straining your spine.  
  • Your focus should be directed towards your belly, not just the lifting exercise

    2. Vertical Leg Crunch 
    Allow yourself to lay down on your mat and stretch your legs up in the air until your feet are facing the ceiling. Ensure that your legs are as straight as you possibly can make them, ideally perpendicular to the ground.  
  • Next, place your hands behind your back, palms straight or thumbs anchoring behind your ears.  
  • Finally, lift your torso as much as possible, keeping a few inches worth of distance between your chest and chin.   
  • Avoid locking your knees while raising your upper body to your pelvis because this can create unnecessary pressure. 

    Tip: You should also try doing this crunch with your ankles crossed, holding your legs upright while facing the ceiling. 

    The Stomach Vacuum 
    It is essentially a stretching posture. To start with the stomach vacuum exercise technique, stand straight on the ground and position your hands on your hips.  
  • Then, exhale as much as you possibly can. You should do this until you feel as though there is no oxygen left in your lungs.  
  • Then, open your mouth and expand your chest to draw in as much air as your stomach can allow you to take in. 
  • Try to imagine what would you do if you had your navel touched your backbone, and then accordingly perform this movement.  
  • If you are a novice, try to stay in the position for at least 20 seconds (or more) before releasing into the relaxing position. 
  • That will count as one contraction. Repeat this exercise 10 times constitute a single set. 

    What you should avoid: This exercise must be performed on an empty stomach; otherwise, it can cause intestinal problems. If you have some heart or lung problems, you should probably skip this altogether. 

    Fat burning exercises for males. 
    Belly fat is far more prevalent in men than it used to be previously. Today, men with belly fat are a far more common sight than men with smooth tummies. This is not to suggest that only men can develop belly fat; women can, as well. The great news is that you do not have to live with belly fat for the rest of your life. 

    If you have been searching for "exercise to remove belly fat for guys" or something similar online, you are in luck. We will go over everything you need to know about shedding that stubborn belly fat with no fancy equipment or personal trainer. 

    Here are few moves to help you shed your tummy weight. 

    1. Leg In-And-Out 
    Here’s what you should do: 
  • The first step is to sit on a mat and then place your hands behind you.
  • Next, raise your knees off the floor and lean back slightly.
  • Tuck in both of your knees. Bring your upper torso close to your feet at the same time.
    Return to your original spot. You can do two sets of 20 reps each. 

    2. Scissor Kicks 
    How they are carried out: 
  • Begin by lying down on a mat with your palms placed beneath your hips.
  • Then, from the ground, raise your head, upper body, and thighs.
  • Lower your left leg and lower your right leg just before your left leg is about to hit the ground.
    Before going on to the next movement, do three sets of 12 reps with a 20-second pause in between. 

    Bicycle Crunches 
    How they are done: 
  • Lie flat on a mat, flex your elbows, and raise your feet off the floor. Repeat at least four times.
  • Raise your head off the floor by placing your hands behind your head.
  • Stretch the left leg out and keep it straight. Curl up and twist to the right at the same time. Try to touch your left elbow with your right leg. Curl back down and return the left leg to a flexed stance. Repeat for the other knee.
    You can do two sets of 12 reps. You should perform at least 2 sets of 12 reps each.  

    Parting Words 
    Exercises for removing belly fat for men and women will help you to achieve the smooth and flat tummy of your dreams. Before beginning a new exercise or diet, it is often a good idea to speak with a professional. Experts understand what is right for you. To avoid having belly fat, avoid sugary snacks and beverages, limit your alcohol intake, and get sufficient quality sleep of a minimum of 8 hours at a stretch. 

    Try to reduce your everyday stresses as much as possible by being healthy and incorporating exercising into your schedule, even though it is jam-packed with other stuff to do. 

    Hopefully, you now have a better understanding of what you need to do at home to lose belly fat. It is difficult, but not impossible. Follow the advice of the doctors, do the workouts, and diet well, and you will see a change in your waistline.  


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