With the summer holidays in full swing, it’s the perfect time for slimmers to show off their weight loss results by slipping into a bathing suit. Belly fat is a concern for many dieters, and can make people feel conscious in their swimwear. Located around the midriff area, belly fat simply refers to the excess abdominal fat surrounding the organs in the stomach. Belly fat isn’t just an issue because of how it looks, it could actually be a sign of a more serious health problem, which is why it’s very important that slimmers stay on top of it.
Belly fat is usually worked out by measuring the circumference around the waist. Anything above 40 inches (102 cm) in men and 35 inches (88 cm) in women is known as abdominal obesity.
By doing a particular exercise, slimmers could shrink their waistline and lose belly fat.
What is it?
High Intensity Interval Training, better known as HIIT, has been found to help reduce belly fat.
HIIT involves a short workout and quick burst of energy with quick resting periods.
According to Healthline.com, trainers recommend these types of workouts because they burn a lot of energy, which helps to burn more fat and calories.
Research published in the US National Library of Medicine National Institute found that HIIT workouts helped to speed up metabolism and burn calories and fat.
It also discovered moderate or high-intensity exercise can reduce belly fat mass, compared to low-intensity aerobic exercise or strength training.
What types of exercises are included?
The list of HIIT exercise is forever growing.
To shed burn belly fat, slimmers may want to start with the following:
- Star jumps – Standing with feet together, jump off the ground into a star shape, bringing arms and legs out. Repeat, landing with the knees slightly bent and arms by the knees.
- Russian twists – Sitting with heels touching the floor and hands at the chest, twist slowly from side to side.
- Supermans with lateral raises – Laying on the stomach, lift legs and arms off the floor, stretching arms out in front. The key is to squeeze the back and glutes while doing it to achieve maximum results. Pull elbows down to the waist, return to the starting position and repeat.
- Mountain climbers – Start in a high plank position. One at a time, quickly pull each into the chest.
- Squat thrusts – From standing position, drop hands to the floor and kick feet back to end up in the plank position. Hop feet back to the centre and return to standing position.
Another study published in the US National Library of Medicine National Institute of Health recommend doing high-intensity work outs for 20 minutes, three days a week to lose weight and belly fat.
Several exercises have also been shown to help achieve toned legs.
For toned legs, these seven exercises can help slimmers shape their pins while also targeting the abs, hips and thighs.
The full workout takes ten minutes to complete and can help tone up the legs, according to the NHS workout plan.
Before taking part, the website recommends starting with a six minute warm-up and cooling down with a five minute stretch.