From planks to twists and crunches, certain exercises target your abdominal area, and can help you lose weight. Engaging in physical activity is one of the most effective ways to lose stubborn fat.
Excess fat around your belly can have a negative impact on your health and increase your risk of health problems. It may contribute to chronic diseases like type 2 diabetes and heart disease. If you pay attention, you can reduce your belly fat in a week, there are many options available for this (lose belly fat in 1 week). From planks to twists and crunches, certain exercises target your abdominal area, and can help you lose weight. Engaging in physical activity is one of the most effective ways to lose stubborn fat. However, to lose weight in a healthy and sustainable way, you also need to change your diet (lose belly fat in 1 week).
First know what is belly fat?
It refers to excess fat around a person's abdomen. This can be understood in the following ways:
1. Subcutaneous fat
“This is the soft, stretchy layer of fat not only under the skin of your abdomen but also under the skin of your hips, thighs and buttocks.” Fitness expert Yash Aggarwal says, when you press your stomach or other parts with your finger, you can feel it easily. According to Harvard Health Publishing, about 90 percent of body fat in most people is subcutaneous.
2. Visceral fat
The remaining 10 percent is called visceral fat, which affects other organs inside the abdomen, including the liver and intestines. This is only a small portion of your overall body fat, but it can cause many serious health problems.
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According to a 2008 study published in the International Journal of Clinical Practice, a strong association was found between abdominal obesity and cases of type 2 diabetes. Additionally, according to a 2008 report published by the US National Institutes of Health, women who have a lot of fat around their waist have a higher risk of cancer or heart disease than thin women.
Is it possible to lose belly fat in a week?
Although reducing belly fat in just a week is a challenging goal, if you work hard, you may see some reduction in abdominal swelling or water retention. However, it is impossible to lose a lot of fat in such a short period of time. “To lose excess fat around the belly, it is important to stick to a long-term commitment to a combination of healthy eating, exercise and lifestyle changes,” the expert says.
Exercises helpful in reducing belly fat in a week
Yash Aggarwal says “One of the most effective ways to reduce belly fat is to eat right and exercise. You can try these 11 exercises to reduce belly fat. However, you need to keep one thing in mind – before starting these weight loss exercises that target the abs, always do a warm-up.”
1. Crunch
Lie on your back with your knees bent, and place both your hands behind your head.
Lift your upper body and move it toward your knees.
Return to the starting position and then repeat the steps.
2. Reverse Crunch
To perform this variation of the crunch, lie on your back with your knees bent 90 degrees.
Bring both your knees toward your chest and slowly lift your hips off the ground.
Then slowly lower your back.
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3. Plank
To lose belly fat in a week, get into a forearm plank position.
Keep your entire body in a straight line from head to heels.
Activate your core and hold the pose for 20 to 30 seconds, and then start again.
4. Mountain Climber
To do a mountain climber, you'll start in a plank position.
Bring one knee toward your chest and then quickly switch legs.
Keep your core active during this exercise to lose belly fat in a week.
5. Russian Twist
The first step of the Russian Twist is to sit with your knees bent and lean backward slightly.
Rotate your body from one side to the other and touch the ground on each side and then repeat the steps.
6. Bicycle Crunches
To do bicycle crunches, lie on your back with your hands behind your head.
Lift one knee up and move the opposite elbow toward it.
Alternate sides, as if you were riding a bicycle.
7. Leg Raise
To reduce belly fat in a week, for this exercise, lie down on your back and keep your hands by your sides.
Raise your legs at an angle of 90 degrees and then slowly lower them without touching the ground.
8. Burpees
To do burpees, start by standing.
Bend your body downwards and place your hands on the ground.
Then come back to plank position.
Do a push-up, bring your feet back in, and then jump up.
9. Side Plank
Lie on one side, supporting your entire body with one forearm.
Lift your hips off the ground as you straighten your body.
Stay in this posture for 20 seconds and then change sides.
10. High knees
Stand straight and then lift one knee towards your chest and then switch.
Change them to a faster pace to keep your heart rate up.
11. Flutter Kicks
To do flutter kicks, lie on your back with your legs straight.
Lift both your legs slightly off the ground and then kick them up and down alternately.
“Start with 2 to 3 sets of each exercise, and as your strength and stamina increase, you can increase the repetitions or time,” the expert suggests. Combine high-intensity exercises like burpees and mountain climbers with strength-focused moves like planks.
Also, pay attention to the correct way to perform exercises to avoid injury and ensure effectiveness, and engage your abdominal muscles in all exercises to maximize belly fat loss in a week.
What are other ways to lose belly fat in a week?
Limit your intake of sweet drinks, refined carbohydrates and junk food, reduce your intake of sugar and highly refined foods.
Increase your protein intake, as it keeps you satisfied for longer and helps repair muscles, which helps reduce body fat.
Eat more fiber-rich foods like vegetables, fruits and whole grains to aid digestion and reduce bloating.
Stay hydrated, as water aids digestion and helps metabolize fat stored in the body.
Reducing or avoiding alcohol consumption can help in reducing belly fat in a week.
Excess belly fat can invite many health problems.
In addition to focused exercise, include daily activities like walking and using the stairs.
To reduce belly fat in a week, exercise along with diet and lifestyle changes will prove to be most effective.
Also read: These 4 exercises can provide relief from knee pain, here are their benefits and method of practice.
