Exercises, Health, Physical, Wellness

Simple yet effective natural healing exercises to burn belly fat and love handles at home.

body weight loss health exercises

Are you fed up with being fat? Do you often get subjected to body shaming? Do you feel that there is nothing you can do about your weight? If the answer to these questions is yes, then it’s probably time to take some action. Today, I am going to tell you about some of the best and most effective natural healing exercises to burn belly fat and love handles. There are plenty of exercises to burn fat quickly and make yourself look fit and healthy. Exercises such as crunches, jogging, cycling, burpees, etc. are some of the best exercises to burn fat and build muscles. 

So, let’s study these exercises in detail:  

Crunches 

You can reduce your belly fat and naturally heal at home by practicing crunches. It is a core exercise that is a lot like sit-ups. But here, instead of lifting your entire back off the floor, you only lift your upper back. Crunches target the abdominal muscles. To perform this exercise: 

  1. Lie on your back on an exercise mat and keep your heads behind your head.
  2. Inhale, then exhale as you engage your ab muscles and raise your torso.
  3. Lift yourself just enough to raise your shoulder blades off of the floor. 
  4. Once your shoulders are raised, pause and hold that position for 1 to 2 seconds.
  5. You can do three sets of 10 to 12 reps per day.

Twist crunches

This is a simple modification of regular crunches and is just as simple to perform. This exercise works on your abs and strengthens your muscles. To perform this exercise: 

  1. Lie on your back on an exercise mat and keep your heads behind your head. 
  2. Then curl your torso towards your knees, lifting the shoulder blades off the ground. 
  3. When you are curling up, twist so that one elbow is pointing at your knees. 
  4. Hold the curled position and contract the abdominal muscles for 2 seconds.
  5. Repeat to the other side. You can do 3 sets of 7 to 10 reps per day.
Best exercises to burn fat and build muscles
Cycling is one of the best exercises to burn fat and build muscles

Cycling

If you are unable to do high-impact exercise due to some joint problems or other health issues, cycling is your ideal exercise to burn belly fat and love handles. Unlike weight-lifting or other intense exercises, cycling does not require a professional trainer as most of us already know how to ride a bike. Cycling can burn between 80-650 calories in just half an hour, depending on certain factors like your weight, metabolic rate, and others. It is one of the best exercises to burn fat quickly. One should cycle every day for at least one hour to keep his body fit and naturally heal.

Benefits of Running
There are numerous benefits of running

Running

If you don’t know how to ride a bicycle then you can try running. It is one of the best exercises to burn fat and build muscles. Although walking or jogging to lose weight is also very good, running is something you should start doing to burn belly fat at a high rate. At an estimated speed of 6 mph, an average 150-lbs woman will burn around 500 calories when running for 45 minutes, thus, offering a good fat-burning rate that will definitely help you reach your flat tummy goal.

Yoga for losing belly fat

Besides these exercises, there are many asanas that act as superb exercises to burn belly fat and love handles. And some of these are as follows:

Boat pose or Naukasana

Naukasana not only burns belly fat but is also helpful in enhancing the glow of the face. It is one of the best yoga asanas for weight loss. 

Steps to perform Naukasana

  1. To start the boat pose, first, lie flat on your back  on a yoga mat
  2. Now take a deep breath and as you exhale, lift your chest and feet off the ground, stretching your arms towards your feet. 
  3. Make sure your hands, shoulders, legs, and eyes are all in one line. Hold your breath and maintain this position for a few seconds.
  4. Now exhale slowly and get back to the starting position and relax. Practice this asana 2-3 times.

Cobra Pose or Bhujanagasana 

If you want to burn your belly fat at a fast rate, then you should practice Bhujangasana. It is one of the best exercises to burn fat quickly.

Yoga poses for reducing belly fat
Bhujangasana is one of the best poses for reducing belly fat

To perform this asana

  1. Lie down on the stomach and keep your legs together.
  2. Then put your palms beside your shoulder and the head should rest on the ground.
  3. Start inhaling and raise your head up to your navel region and try to see the roof.
  4. Maintain the position for about 10 to 60 seconds with steadily inhaling and exhaling.
  5. Get back to the original position slowly with a deep exhalation. Perform this asana for 3 to 5 times.

Camel Pose or Ustarasana 

Who doesn’t like a thin waist? If you are looking for exercises to burn belly fat and love handles then it is one of the best exercises to burn belly fat and build muscles.

How to do Ustrasana

  1. Sit in the Vajrasana pose and place your hands on the hips. Make sure your knees are in line with the shoulders and the sole of your feet faces the ceiling.
  2. As you inhale, draw in your tail-bone towards the pubis and simultaneously, arch your back and slide your palms over your feet till the arms are straight.
  3. Keep your neck in a neutral position.
  4. Breathe out and slowly come back to the starting pose and relax.

Diet for reducing belly fat at home

To reduce the belly fat, it is most important that you balance your diet. Include foods that are highly fibrous. You can lose your belly fat by adopting a wholesome diet, alongside moderate exercise. Avoid processed foods high in sodium and other sugary items. Keep yourself hydrated and focus on incorporating as many of the following items as you can — veggies, fruits, seeds, nuts, fish, and whole grains particularly — to double down on fiber and other essential nutrients in a healthy diet. Most registered dietitians suggest a plant-based diet for people who want to eat healthy food and lose weight.  

So, these were some of the best ways to reduce belly fat. Performing these exercises to burn belly fat and love handles will also help in the proper functioning of your body. Perform the above-mentioned exercises to naturally heal and burn fat quickly and improve your overall health. Apart from these exercises, you can also try swimming. kickboxing and other exercises. These are the best exercises to burn fat and build muscles. However, before performing any of these exercises consult your doctor.

  1. How can I lose weight at home?

    The first step to lose weight at home is to plan your meals. Always eat the right thing at the right time. Don’t skip breakfasts, keep yourself hydrated, exercise regularly, limit your sugar intake, and don’t drink alcohol. Besides that, avoid a sedentary lifestyle, be more active, and eat high fibre foods. 

  2. What are the best exercises to burn belly fat and build muscles?

    There are numerous exercises to burn belly fat and some of them include crunches, burpees, cycling, running, and many others. You can also try swimming to burn belly fat quickly. Yoga asanas such as Boat pose, Cobra pose, and Camel pose is also a great way to reduce belly fat. Apart from, that one should also keep a check on his diet. 

  3. What are the best yoga poses for reducing belly fat?

    You can try Naukasana or Boat pose, Bhujanasana or Cobra Pose, Ustarasana or Camel Pose to reduce belly fat. These yoga asanas are easy to perform and are really effective. One should perform these asanas regularly to keep their body in shape. These asanas not only help in losing weight but also keeps your overall health good. 

  4. What should one eat to burn belly fat quickly at home?

    To reduce belly fat, it is most important that you balance your diet. Include foods that are highly fibrous. You can lose your belly fat by adopting a wholesome diet, alongside moderate exercise. Avoid processed foods high in sodium and other sugary items. Keep yourself hydrated and focus on eating items such as veggies, fruits, seeds, nuts, fish, and whole grains particularly to double down on fiber and other essential nutrients in a healthy diet.

  5. How cycling can help with weight loss?

    If you find it difficult to perform high-impact exercise due to some joint problems or other health issues, cycling is your ideal exercise to burn belly fat and love handles. Unlike weight-lifting or other intense exercises, cycling does not require a professional trainer as most of us already know how to ride a bike. Cycling can burn between 80-650 calories in just half an hour, depending on certain factors like your weight, metabolic rate, and others. It is one of the best exercises to burn fat quickly. One should cycle every day for at least one hour to keep his body fit.

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