Do you often look in the mirror only to notice the accumulated fat in the belly? Belly fat, often referred to as visceral fat, can be stubborn and hard to get rid of. If you are someone who is not a gym-goer, we’ve got you covered. We spoke to your expert Ishaan Arora, Karnal-based Body Building India Certified Fitness Trainer, who listed five standing exercises that are both simple and highly effective for reducing belly fat.
Standing Exercises To Reduce Belly Fat
High Knee Marches
High knee marches are an effective exercise to start your belly fat-burning routine. Arora said, "They engage your core, elevate your heart rate, and are excellent for burning calories."
- Be comfortable and stand with your feet hip-width apart.
- Raise your right knee to the maximum while extending your left arm forward.
- Alternate between legs, mimicking a running motion.
- Maintain a tight core by engaging your abs.
- Aim for 1-2 minutes of continuous high knee marches to get your heart rate up and kickstart your fat-burning process.
Oblique Twists
Arora said, "Oblique twists are great for targeting the sides of your abdomen, helping to sculpt your waistline. This exercise helps to burn fat around your belly and strengthen your oblique muscles." Here's how to perform oblique twists:
- Stand with your feet shoulder-width apart.
- Place your hands behind your head or keep them at chest level.
- Move your elbow from your right to your left knee while rotating your upper body to the right.
- Next, get back to your starting position and switch to the opposite side.
- Repeat this motion for 12-15 reps on each side, ensuring proper form to maximise effectiveness.
Also Read: Boost Your Workout: Expert Lists Benefits Of Warm-Up Exercises And What To Perform
Standing Bicycle Crunches
Standing bicycle crunches mimic the motion of riding a bicycle but without the bike. Arora said, "This exercise helps target both the upper and lower abs, making it a key player in your quest to burn belly fat."
- Stand with your feet hip-width apart.
- Place your hands behind your head or keep them at chest level.
- Raise your right knee while simultaneously bringing your left elbow toward it.
- Switch sides by lifting your left knee and bringing your right elbow towards it.
- Continue alternating between sides for 12-15 reps on each side, ensuring a controlled and deliberate movement.
Standing Mountain Climbers
Mountain climbers are often performed on the floor, but you can modify this exercise to a standing position to engage your core and burn belly fat effectively. Here's how to do standing mountain climbers:
- Stand with your feet shoulder-width apart.
- Raise your right knee as high as possible while bringing your left elbow towards it.
- Quickly switch to the left knee and right elbow.
- Continue alternating between knees and elbows, maintaining a brisk pace.
- Perform this exercise for 1-2 minutes to raise your heart rate and challenge your core muscles.
Also Read: From Cycling To Walking: Expert Lists Benefits Of Low-Impact Workouts And Exercises To Add
Side Leg Raises
Arora added, "Side leg raises are an excellent exercise to work on your love handles and the oblique muscles. This exercise also improves balance and posture." Here's how to perform side leg raises:
- Stand with your feet together.
- Place your hands on your hips or keep them on your sides.
- Lift your right leg to the side as high as comfortably possible, keeping it straight.
- Lower it back down and repeat the motion on the left side.
- Aim for 12-15 reps on each side while maintaining proper posture and balance.
Bottomline
Arora concluded These exercises engage your core, boost your metabolism, and help you shed those extra pounds around your waistline. However, remember that spot reduction is a myth, and overall weight loss is essential to reveal a trimmer belly.
[Disclaimer: This article contains information provided by a fitness expert and is for informational purposes only. We advise you to consult your trainer before starting your exercise regimen to tailor exercises based on your body type.]