what Exercises Burn Belly Fat
Though women all over the world have been struggling to lose belly fat for decades it is still one of the most difficult tasks when it comes to getting in shape and even if you have already gotten yourself together and found the perfect training program suddenly chocolate or starts looking irresistible or your best friend brings you a cupcake for no reason everyday bride knows how challenging it might be to find time for yourself in this fast-paced world so we came up with some exercises that did not require any special equipment or years of practice and it takes only about five minutes to complete each of them.
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what exercises burn belly fat the fastest |
Number one: flutter kicks start by lying on a mat keep your legs together then extend them forward in front of you tighten the abs lift your feet off the ground and begin moving your legs up and down repeat 15 times pause repeat 15 times again.
Number two: reverse crunches start by lying flat on your back and putting your leg up at a 90 degree angle place your hands flat on the ground pull your legs and hips up toward the ceiling while bringing your knees toward your chest repeat 15 times pause do 15 more.
Number three: mountain climbers starting high plank position place your hands under your shoulders and extend your legs behind you tuck your tailbone in as you engage your core muscles your body should be in a straight line bend one knee and draw it to your chest then straighten it behind you and switch sides repeat 15 times pause repeat again.
Number four: lunges with front kicks begin with your feet together step back with one foot to complete a lunge step back to the starting position swing your leg through and complete a kick return to starting position repeat 15 times pause go for 15 more.
Number five: buy cycles crunches start by lying on the mat and keep your hands either by your sides or behind the head lift both legs off the ground and bend them at the knees bring your right knee close to your chest keeping your left leg away then take your right leg away and bring your left leg close to your chest keep doing it as if you are paddling a bicycle repeat 15 times on each side pause then repeat again.
benefits of running daily
.Include improving your mood helping you lose weight reduce chances of heart
disease and many more stay tuned and
find out more number one improves your
heart health when you run your heart pumps more quickly this leads to the strengthening of your cardiac muscles similarly your lungs expand and contract at a faster rate when running which forces your respiratory system to become more powerful good cardio respiratory health can prevent heart disease.
. lower your cholesterol prevent type 2 diabetes increased lung capacity and boost
overall immune system the better your
cardio respiratory health the more fit and in shape you’ll be running at least a mile everyday is an excellent way to keep your heart and lungs working at full capacity.
Number two : helps weight loss running increases your core body temperature and prompts it to start shedding that extra body fat the more consistent you are with it the more calories you burn moreover running every day helps your body build lean muscles so you get leaner and more fit over time while your body weight remains.
. the same for an intense running session you can add some weights like backpacks a
weighted vest or wrist weights this will
increase the number of calories you burn during a run.
Number three: improves bone strength running regularly has been shown to
improve your bone health when you start
running your bones experience some amount of stress and load running regularly prepares your bones to bear this additional stress which it starts to endure on a regular basis it also strengthens your bones while preventing bone trauma and injuries running also improves the thickness of your bones and Ward’s off problems like osteoporosis osteoarthritis and rheumatoid arthritis it can make the bones of your hips and spine stronger.
Number four: improves blood pressure if your blood pressure is already high or you want to keep away from blood pressure problems you should start running regularly running regularly can improve your blood pressure and improve myocardial function this is because the more you run the more exercise your heart gets the more exercise it gets makes it better at regulating blood pressure healthy blood pressure also reduces your risk of heart attack and stroke running can also lower your systolic blood pressure.
which is the top number in your blood pressure reading by an average of four to nine millimeters of mercury that’s as good ass some blood pressure medications for some people running along with regular exercise is enough to reduce the need for blood pressure medication.
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Number five: boosts your mood stepping on a treadmill or taking the trails can transform your mood aerobic exercises such as brisk walking running or jogging releases endorphins that can reduce depression and anxiety endorphins are the body’s natural pain and stress fighting chemicals that are responsible for the famous runner’s high runner’s high is a feeling of euphoria coupled with reduced anxiety and lessened ability to feel pain even a single 30-minute run or walk on a treadmill has the ability to lift your mood this can elevate you from a good mood to a better mood or help lift you from a depressed mood to a normal mood.
Number six: increases your lifespan running may be the single most effective exercise to increase your life expectancy no other form of exercise has shown a comparable impact on lifespan compared to non runners tended to live about three additional years even if they run slowly or sporadically in smoke drink or overweight as little as five minutes of daily running can be associated with prolonged lifespans running whatever your pace or mileage can drop the risk of premature death by almost 40% although keep in mind morer running may not necessarily mean more longevity as running slowly is not responsible for increasing your lifespan.
Number seven: grows confidence maybe you weren’t all that great at running when you first started maybe you could only manage to walk the distance on your first try or gave up half way that may have been the case in the beginning but after consistent sessions how much progress have you made chances are you would have improved even if it was by the slightest margin this can increase your confidence dramatically when you set out on a run no matter if it’s a mile or a marathon you set a goal running farther and faster than before can give you a sense of pride and accomplishment and boost self-confidence a boost in confidence is a great mental health benefit of running.
. it’s even better because this morale can
be applied in other areas of your life so you won’t only be improving on your fitness but your increased confidence will help you in other areas as well.
Number eight : helps you sleep better if you’re tired all the time due to lack of sleep running a mile everyday can help you get a good night’s sleep while you might think that tiring yourself out automatically leads to a better sleep it’s much more complicated than that running releases endorphins and all those anxious thoughts that keep you up at night we’ll just start floating into the background over time you’re over stimulated brain learns to relax and push away those wide-awake worries through the magical effects of running.
.Not to mention body temperatures can have an effect on how easily you sleep exercising increases your body temperature and as you cool off after running that change relaxes your body and preps it for rest.
Number nine: helps you cope with stress stress relief is one of the best psychological
benefits of running you can be stressed
due to a number of causes such as work
family or life-changing events when stress affects your brain with its many nerve connections the rest of the body feels the impact as well so it stands to reason that if your body feels better so does your mind running produces endorphins in your brain.
. that act as natural painkillers and also improve your ability to sleep which in turn
reduces stress running also increases the amount of norepinephrine in your body which is a chemical that can moderate your brain stress response in fact running gives you time to think through your issues or avoid them for a while which can lower your stress levels.
Number Teen: works out your core the lower body isn’t the only part of you that reaps the benefits of running it’s a core carver challenging not only your six-pack rectus abdominus but also the deeper core muscles these include your obliques erector spinning and transverse abdominus those deep muscles play important roles in stabilizing your spine transferring power between your swinging arms and legs and sucking in your gut.
Number 11: reduces your blood sugar
sensitivity when your body is overly sensitive to dips and spikes and blood sugar you’re at an increased risk of developing diabetes your blood sugar generally drops after running and stays lower for at least 24 to 48 hours high-intensity running can lower your blood sugar levels for as long as 72 hours post running running regularly can help reduce blood sugar sensitivity even in people who already have diabetes it can also improve your body sensitivity to insulin.
.This is because when you’re running your body needs extra energy to fuel working muscles as you run your muscles become more sensitive to insulin causing it to absorb more glucose from your blood .
Number 12: sharpens your brain running can encourage the growth of new gray matter in your brain that’s right you can literally expand your mind by lacing up a pair of sneakers and going for a run the more brain cells your body produces the more opportunities you have to learn new things and remember important information plus your rate of learning speeds up to that means that retaining and recalling information becomes easier running also increases the levels of cortisol in your body which boosts information retention and memorization capabilities no matter if your student or working professional running will benefit you equally while we can’t promise that running a mile every day will turn you into a Nobel Prize winner we can say that with confidence you’ll be more alert andr ready to learn than ever before
Number 13: enhances your lung capacity
working alongside your heart is the lungs when you run you need substantially more oxygen than if you’re sedentary like let’s say sitting on the couch if you want a way to improve and strengthen your respiratory function getting up and running is the way to do it as your muscles work with each stride they demand more oxygen to generate the required energy as a result your breathing rate increases so that your lungs can bring the necessary oxygen into your bloodstreamd a during run your respiratory rate increases by 40 to 60 breaths per minute.
.Running also strengthens your lungs and
diaphragm just like your muscles get stronger when you lift weights with
consistent running you’ll increase the lungs intake capacity over time meaning that eventually you’ll be able to complete the same amount of exercise with less effort are you someone who runs regularly what is your favourite time to run let us know in the comments section below.