Category Archives: Fitness

3 Exercise that reduce your Belly Fat

Now a day to being fit and smart your belly should be toned. If you have some extra fat in your belly, you will look ugly and it can affect your confidence level also and also affect you love life. Because of unwanted fat in your body it’s affect you heart and blood vessels. You can loss your weight by doing some cardio exercise and doing diet control but to reduce your belly fat there are some exercise which can give you better result. Bellow is 3 exercises which can reduce your Belly Fat tremendously.

Fat reducing exercise

Crunches: Crunches is the best exercise to cut down your Belly Fat.

How to do – To do crunches you have to lie down on the mat and lift your leg at 90 degree angles from the floor place your hand behind your head or you can also keep your hand crossed on your chest and lift your upper torso off the floor and get back down, do these exercise 10 to 15 times and do 3 sets repetition every day.

 

Twisted Crunches: Once you familiar with the Crunches, you can do Twisted Crunches for better result. This type of crunches can reduce your extra fat both side of your Belly

How to do – To do this exercise you have to lie flat on the floor with one hand beside your head and other hand to the side against the floor. Lift your shoulder on the side you hand is touching your head and lift your shoulder opposite site of your knee (If your right hand is beside your head then you have to touch your left knee by lifting your shoulder) and then do the reverse site. Do these exercise 10 to 15 times and 3 set every day.

Vertical Crunches: This is one of the best exercises for your core abs muscles.

How to do – Lie on the mat and extend your legs upwards toward the ceiling and knee has to crossed over the other. In that position you have to do the semi crunches like you have to lift your upper torso of the floor slightly and get down. Do these exercise 20 to 30 times and 3 set every day.

5 Benefits of Regular Exercise

1.       Control Your Weight.regular exercise

There are so many benefits of Regular exercise but, the most important one is you can control your Weight and stay fit by doing regular exercise. It is essential for everyone to maintain a healthy weight. If you are overweight and obese, regular physical exercise will help you to reduce your weight and healthy diet also give you more effective result.

2.       It helps to reduce the Risk of Cardiovascular Disease.

Now a day’s Heart Disease and Stroke are two of the main causes of death in India and outside India. But by doing at least 150 minutes a weak (2 hours and 30 minutes) of aerobic exercise can lower you risk for these diseases. Regular exercise can also help you to control and lower your blood pressure and maintain of your cholesterol levels.

3.       Helps to reduce stress.

Most common mental benefit of Exercise is Stress relief. Exercise also helps to increase concentrations of norepinephrine, its moderate the brain’s response and enhances psychological fitness. So regular exercises reduce your stress and boost your body ability to work more and stress free. Physical exercise can reduce your risk of developing depression and dementia. If you already in depression and dementia it helps you to recover from it.

4.       It’s strengthen the Bones and Joints.

By doing regular exercise younger people and children can make their bone stronger because it helps to increase bone mineral density which helps to keep bone stronger and also slow down the degeneration of bone in later life.

5.       Reduce the risk of Cancer and Diabetes.

Exercise is one of the most important actions which trim the risk of many types of cancer such as 4 hrs of workout a weak can reduce the chance of breast cancer up to 37%. Women having high estrogen levels in their blood have more risk in Breast cancer. Since physical exercise help to lower the level of estrogen in blood, so it helps to lower the risk of blood cancer and regular physical exercise also help to reduce the risk of Diabetes 2 and metabolic syndrome.