It’s a common misconception that exercising is too hard for females. This is one of the reasons the obesity rates are so high among females. But, there are ways you can exercise to reduce belly fat without breaking a sweat. In this blog post, I will share some ways you can exercise to reduce belly fat for females at home without equipment. These exercises are easy enough for anyone to do, and you don’t need a gym membership to work them out!
What is belly fat, and what are the causes of belly fat?
Belly fat is the fat stored in the stomach area. It is also known as visceral fat. This fat is dangerous because it surrounds significant organs like the liver and intestines.
Belly fat can be a symptom of a severe medical condition. If you have too much belly fat, you may be at risk for heart disease, high blood pressure, diabetes, and stroke.
Belly Fat Causes
- The leading causes of belly fat are:
- Overeating high-fat food and carbohydrate-rich foods
- Not getting enough physical activity
- Stress, depression, and anxiety
- Sleep deprivation
- Certain medications
Exercise to Reduce Belly Fat for Females at Home without Equipment
Many different exercises can be done to help reduce belly fat.
Here are 7 of the best exercises you can do at home without equipment.
The oblique crunch is an excellent exercise for targeting the oblique and working on your core stability simultaneously. The oblique is the muscles on either side of your stomach, which help you bend and rotate your torso.
How to Do It: Lie on your back with your knees bent and feet flat on the floor (or slightly elevated). Place both hands behind your head with fingers interlocked, keep elbows wide and lift both shoulders off the floor by pulling them toward one another while exhaling.
Toe touches are a great way to work on upper body strength, coordination, and balance! They can also help increase flexibility in ankles and hips and improve coordination between arms and legs when performing various movements such as running or jumping rope.
How to Do It: Bend forward from the waist keeping your back flat, and hold your arms out straight. Touch fingertips to the floor (you may not be able to at first). As you start to get better, move your feet farther apart until you can touch the floor with your fingertips.
Russian Twist – Exercise to Reduce Belly Fat for Females at Home without Equipment
This is one of the best exercises for strengthening your core and toning your abs. It also helps in reducing belly fat.
Sit on the floor with your legs bent at the knee and hands behind you to do this exercise. Now rotate your torso from side to side while keeping your back straight. Do about 20-30 reps for two sets each day.
Side Jack Knife
This exercise helps tone the abdominal muscles and lower back and improves flexibility in these areas.
To do this, lie down on your left side with your knees bent at 90 degrees and your hands resting on the floor next to your shoulders.
Raise your upper body off the floor while keeping your head facing down, and lower it back down to its original position by bending at the waist and leaning forward slightly until you feel like coming back up again.
Repeat for 30 seconds before switching sides (i.e., lying down on the right side).
In push-ups, you are using your body weight as resistance. This is a great exercise to get rid of your belly fat.
The best part is that you can do it anywhere and anytime. You need enough space on the floor and a little bit of motivation!
Planks are another great exercise to get rid of belly fat at home. They work on your core muscles and help tighten your tummy in no time.
Planks also help strengthen your lower back and prevent injuries during other workouts such as squats or lunges.
Mountain climbers are great for burning calories quickly. These are also known as “burpees,” which will improve your endurance levels too!
These can be done anywhere with just enough space on the floor to jump up from one foot to the other while keeping your hands on the ground with each step forward.
Exercise to Reduce Belly Fat for Females at Home without Equipment [Video]
Final Words – Exercise to Reduce Belly Fat for Females at Home without Equipment
In this blog post, we’ve covered a few activities that you can do to help reduce your belly fat. However, it’s important not to rely on these exercises as the sole means of losing weight.
While exercise is important for any healthy lifestyle, it’s not the answer to everything.
You should also get plenty of sleep every night and follow a healthy diet rich in whole foods, fruits and vegetables, and good fats (which will naturally help with weight loss).
If you are over 50 then you can read our post exercises to lose belly fat after 50.