Looking for the right exercises to easily lose belly fat in 1 week? Then let’s continue.
Here are basic exercises that everyone can do at home to help shrink waistlines. Employ our weight-loss exercises, and the outcome will be amazing.
Now if you’re from any part of the world, you’ve always looked for exercises to easily lose belly fat, so we’re very glad you ‘re here because you’ve decided to kick off your belly fat.
You’ve chosen to be healthier, and you’ve opted to want health benefits.
Before weight loss exercises, please read these few sentences.
Body fat it’s not just the inch that we can pinch.
Type of Body Fat
There are two types of belly fat.
1) Subcutaneous fat
2) Visceral fat
What you see that’s known as subcutaneous fat. What you can pinch on your belly, the tiers of fat that you can see. This is subcutaneous fat.
So, if you are thin or not fatty and you are thinking that I don’t need to do exercise. It’s ok for me then you are wrong.
The second fat is visceral fat. You can call it “Hidden Fat.”
Visceral fat is really dangerous.
It’s an internal fat around our organs.
Now we know that high amounts of visceral fat put us at risk of heart disease. It puts us at risk of type 2 diabetes and even finds that in women you are at higher risk of breast cancer.
So that’s our introduction part. Now next is “let’s know our listed the best 6 exercises confirmed by Oxford University you need to try on alternating days for four times a week.
6 Exercises to Lose Belly Fat in 1 Week
These home weight loss exercises are very easy to do and they don’t take a too long time.
Anyone can do it at home.
If you do them properly, you can expect to lose about 2 centimeters from your waistline in just six weeks, without any dietary change.
Let’s learn about fast weight loss exercises, and how it works.
Therefore, let’s begin with the single forearm plank.
1) Forearm & Knee Plank
Place your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body and hold this for 20 to 30 seconds.
Now if this is a little difficult you can do a knee plank instead by resting the knees on the ground and placing your hands directly under your shoulder as if you’re about to do a press-up.
Hold this for 20 to 30 seconds.
The first exercise is now done.
Let’s move on to the second one which is the basic sit-ups.
First of all, sit on the floor bend your knees keep them together and keep your hands on your chest or your temples or you can place your hands behind your head.
And for all exercises described here in this article, you have to do three sets of 10.
So, aim to do this or build your way up to it.
We’re already halfway there so let’s jump over the next exercise that we have is the knee-high crunches.
3) Knee-High Crunches
Lay on the floor bend your knees and keep your legs raised and aim to touch the knees with your elbows.
Keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees.
Now find the next exercise a little easier so it’s kind of like a rest exercise. It’s the basic crunch.
So, lay on the floor bend your knees and place your hands by the side of your head now slowly contract your abs bringing your shoulder blades off the floor.
You need to make sure you’re lifting your shoulder off the floor for this exercise to be effective.
If you want to add a bit more resistance in this exercise you can do the leg high crunches instead.
However, this is optional. The only difference is that you keep your legs straight in the air and touch the toes.
Once again you need to make sure you’re lifting your shoulder off the floor for this exercise.
To be effective next up we have the sit-ups and twist.
5) Sit-ups with twist
So, it’s the same movement as a sit-up you did earlier but at the top rotate the body.
Make sure to alternate sides each time to ensure you work out both sides.
If you struggle with this or the sit-ups, anchoring the feet will help to begin with.
And finally, it’s time for the last exercise that is dorsal raises.
6) Dorsal Raises
This dorsal raises exercise aims to, work the lower back muscles after completing the abdominal exercises.
Thus, lay your face down on the floor.
Stretch your arms and legs and slowly raise your chest and legs off the floor while squeezing the lower back.
Then slowly lower them back to the floor again and to do this for three sets of 10.
So, that’s the exercises done and please remember if you do them correctly you can expect to lose at least 2 centimeters off your waistline in six weeks which is great.
Nevertheless, who only did these weight loss abdominal exercises and did no diet change were just improving their muscle tone.
Now, maybe you’re wondering whatever you mean by that?
By improving the muscle tone your body can hold the fat in better.
So, what that means is you do not lose fat only but your body is holding the fat in a better position so it’s improving the appearance of the waistline.
Hence, the two centimeters reduction which is why it’s super important that you’re not just fixated on doing abdominal crunches to lose weight or belly fat.
Yes, we know that from the study, after six weeks doing those abdominal crunches did work.
There was a two centimeters reduction but for maximum impact, you need to be making those dietary changes.
If you do the weight loss diet correctly you can expect to lose 0.5 to1kg every single week which is amazing right?
But here’s some even better news that along with the reduction of subcutaneous fat there is a reduction in the visceral fat, too.
Remember visceral fat we spoke about it right at the start is the dangerous fat that increases your risk of many different health conditions.
Well, individuals had about 14 % reduction in their visceral fat, which is amazing! They also had a reduction in their cholesterol.
They also have the reduction in their blood pressure and after six weeks their waistline reduced by five centimeters which again incredible!
Now, just for 1 sec imagine if you do the diet changes from day 1 and mix them with the exercises that you’ve learnt today those results, they should be pretty fantastic!
And also, please don’t forget as adults we need to be exercising regularly
So, what does this mean?
Well, you need to be doing 150 minutes of moderate-intensity exercise per week or 75 minutes of vigorous-intensity exercise per week.
Please also remember that unlicensed weight loss pills can seem like a quick-fix solution but please remember their contents are unknown unproven and untested and because of using those weight loss pills have reported serious side effects.
So, please stay safe and stay away from those weight loss pills.
We hope that our tips will help you by knowing about some best weight loss exercises to lose belly fat in 1 week.