Exercises to Get Rid of Hanging Belly Fat- One of the bodily features that cause huge concern for a lot of people is belly fat. A hanging belly can even be worse as it adversely affects one’s shape. Today we will give you exercises to help you get rid of belly fat fast.
We won’t deceive you by saying the process to reduce hanging belly fat is going to be easy. It is not impossible; however, you will have to put in the work.
Before we go into the exercises that will help you lift sagging stomach, let’s talk about the fat itself.
Causes of Belly Fat
As the name implies, belly fat is the accumulation of fat around the mid-section.
Asides the unfavorable effect this type of fat have on our aesthetics, it also has a negative implication on our health.
There are two types of belly fat: Visceral and Subcutaneous.
The Visceral Fat is the ones that accumulate around our organs. As you can guess, that is a quite dangerous effect.
The Subcutaneous fat, on the other hand, is the one that accumulates just under the skin.
This type is the culprit that makes people want to get rid of hanging belly fat.
The need for stomach fat removal is an important one in the sense that fat accumulation can easily lead to other health problems.
There are different things that can lead to a hanging stomach and some of them are as follows:
Excess Alcohol
Getting rid of hanging belly fat is not the only issue that can arise from binging on alcohol.
There are arrays of health problems that could arise as a result.
Studies have shown that men can accumulate fat in their abdomen if they consume alcohol in excess.
Sedentary Lifestyle
You will add weight if you take in more calories than you burn. How to burn calories is to be active.
However, some jobs require one to stay still for hours without breaking a sweat.
This is a recipe for adding weight and makes it difficult to get rid of hanging belly fat.
Stress
When we get stressed, which is a common thing in today’s world, our system releases a steroid hormone called cortisol.
This hormone affects our metabolism which is the way we breakdown food.
As most people find solace in food and alcohol when stressed, cortisol makes our bodies affect how we metabolize the calories.
This can end up turning into the hanging belly fat we have to get rid of.
Diet
A lot of our favorite foods are what causes us to gain weight in the wrong places.
We mostly now live on sugary foods and trans fat; these slow our metabolism and reduce our ability to get rid of hanging belly fat.
It is advised that we include whole grains, monosaturated fats in our diet to combat weight gains.
Poor Sleep
This can link nicely to stress as an accumulation of stress can prevent one from getting good restful sleep.
Getting poor quality sleep or not long enough one can lead to belly fat.
Now that you know what might be causing you to accumulate fat in your abdominal region, you have a good chance of getting rid of hanging belly fat.
9 Best Exercises to Get Rid of Hanging Belly Fat at Home
Now, let’s get to the crux of the matter.
The following exercises, if you commit to them, will allow you to show off your hanging belly before and after pictures in no time at all.
1. Side Bends Exercise to Burn Belly Fat
This is a relatively simple exercise, however, it does great for your entire abdomen.
It will put your abs muscles to work and strengthening them. It also increases your spinal mobility.
This is a great oblique exercise which will burn the fat on your side which is what the flabby fat is hanging from.
This is a great way to easily get rid of hanging belly fat.
How to do it:
- Stand straight with your legs hip-width apart.
- Raise your left hand and lower yourself sideways to the right.
- Bend as low as you can feeling the stretch on your left side.
- If you find this not to be challenging enough, you can hold a dumbbell in your right hand.
- Rise back to the starting position to complete one rep.
- You will do 15 reps of this or more if you want.
2. Russian Twist for Abs
This is a great exercise to get rid of hanging belly fat as it stretches the abs muscles.
You can tell this exercise is serving its purpose because you will soon start to feel the heat as you do it.
How to do it:
- Start out in a seated position.
- Bend your knees such that your calf is at a 45 degrees angle with your thighs.
- Your feet should not be touching the floor.
- Lean your torso (using your abs) backward till your back is also about 45 degrees with the floor.
- Clasp your palms together.
- Now, slowly turn your torso towards your right and then turn to your left. This completes one rep.
- You will do 15 to 20 reps of this workout depending on how to fit you are.
Read Also- 9 Best Tabata Workouts for Fat-Burning at Home
3. Flutter Kicks
If you want to get rid of hanging belly fat, you cannot escape strengthening your core.
This routine will make you more agile if your core as your core will be in great condition.
Here is how to do it:
- Laying on the floor and put your arms by your side with palms facing the floor.
- Raise your head as well your neck and shoulders off the floor.
- You will already be feeling some strain on your abs depending on your fitness level.
- Use your palms to maintain balance, now raise your leg higher.
- While bringing it down (but not touching the floor), raise the other one too.
- Continue this alternating sequence while engaging your core as you lift your legs.
- Do 15 reps by counting the lift of the same leg.
- If it turns out to be too painful for you, reduce it to 10 reps for a leg.
Read Also- 11 Best Exercises to Get Rid of Lower Back Fat and Love Handles at Home
4. Burpees
This workout requires a lot of movement which translates into more calories on fire!
With that, you can rest assured you will get rid of some hanging belly fat.
Since every part of your body is involved, your abs muscles will be doing overtime.
It gets your heart pumping and muscles burning.
This is why it is so effective and a workout you cannot do without if you want high-intensity.
Remember, the higher the intensity, the more calories you burn.
How to do it:
- Stand tall with your legs hip wide and your back straight.
- Go down with your palms to the floor and kick your legs backward to get into a high plan position.
- Lower yourself into a pushup and on the rise, jump your legs forward behind your hands.
- Straighten up and jump as high as you can to complete one rep.
- You will repeat this sequence as fast as you can for 60 seconds.
Read More- 9 Best Exercises to Lose Weight After 40 at Home
5. Heel Touches – Exercise to Get Rid of Side Belly Fat
This exercise will help you get rid of hanging belly fat as it works the entire abs muscles, especially with movement of your obliques.
This exercise will also tone your stomach.
That way, you will quickly get rid of apron belly.
How to do it:
- Lie flat on the floor keeping your back straight.
- Bend your knees and place the soles of your feet flat on the floor.
- Stretch your hand so your palm is towards your heel.
- Raise your shoulders off the floor till your palm touches your heel.
- Go back to the starting position and do the same for the other hand and heel.
- Do this routine 10 to 15 times to make one set and you will aim for 3 sets in all.
6. Toe Touches Exercise for Abs
This exercise does not only benefit your abs muscles, but it also works your core too.
This makes it an effective exercise to get rid of hanging belly fat.
It will also keep you fit and strengthen your muscles.
How to do it:
- Sit on the floor and lean back resting on your palms facing outward.
- Your legs should be about hip-width apart.
- Now, raise your butt off the floor such that your weight is balanced on your feet and your palms.
- Raise your left leg and stretch out your right hand to touch the toes.
- Do the same for the alternate side to complete one rep.
- You will do 15 reps of this routine to complete a set.
7. Plank Crunches
This is a variant of the popular plank that has proven so effective as an abs exercise.
This one is an effective abs workout routine because it also works the obliques along with your core and abs muscles.
This is why it is also effective to get rid of hanging belly fat.
Here is how to do it:
- Get in the elbow plank position.
- This is where you rest on your forearms instead of your palms as you will in a full plank.
- Now, in one motion, lift your right knee outward and upward.
- Get back to the starting position and do the same for the left leg.
- This completes a rep and you are required to do 10 reps of this. Repeat 3 sets to complete this routine.
8. Side Planks for Hanging Belly Fat
Here is yet another variant of plank and it does great to sculpt your obliques.
Burning the fat on your sides will definitely help to get rid of hanging belly fat.
Here is how to do it:
- Lie sideways while resting on your elbow.
- Your legs should be together with one ankle on top of the other.
- Your other arm should be on your hip.
- Stay in this position for 45 seconds to 1 minute to complete a set.
- You will repeat this exercise for 2 more sets.
9. Mountain Climber
This is another powerful exercise to get rid of hanging belly fat.
It requires rapid movement of your legs so it is good cardio too.
It works the same way as crunches.
As you know, crunches have proven to be effective for abs training.
How to do it:
- Get on the floor like you would for a full plank.
- Make sure your arms are stretched out and your elbows locked.
- Bend your right knee and move it towards your chest.
- Drop it back down and follow it up with the left.
- You will alternate both legs rapidly in that motion.
- Do this for 45 seconds to complete a set. You will do 3 sets in total.
Read Also:
- How to Lose Weight from Stomach; Get Flat Belly Fast
- 9 Easy Belly Fat-Burning Exercises to Lose Stubborn Stomach Fat Fast at Home
- 10 Best Belly Fat Burning Exercises for Flat Stomach
- Apple Cider Vinegar for Weight Loss & 3 Detox Drink Recipes for Flat Belly
- 11 Best Flat Stomach Exercises to Lose Belly Fat in a Week at Home
Conclusion
Now you have multiple exercises you can engage in to lose belly fat which will extend to other parts of your body.
You need to understand that you won’t see results by next week.
However, it won’t take as much time you took to accumulate the fat to burn it if you commit to the efforts.
If you stick to these exercises and correct some of your lifestyles that might be adding to the problem, you will be able to get rid of hanging belly fat without surgery or any other invasive procedures.
Stay focused and have fun.
