Winter comes with the cold, mornings are hesitant to go out and the pace of life slows down. Less exercise, eating more energy causes belly fat to secretly accumulate. But according to experts, this is not a "life sentence" for the waistline if you maintain the habit of exercising at home regularly and properly.
Coach Vikas Sharma, a fitness expert at Fitness First (India), said that exercises that use body weight, without tools, can completely help increase heart rate, activate abdominal muscles and promote the process of burning energy right at home. “The important thing is not how long to exercise, but to maintain regularity. Just 30 minutes a day is enough to make a clear difference,” Mr. Sharma emphasized.
Why does belly fat easily accumulate in winter?
Cold weather causes the body to tend to reduce exercise, while metabolism is also slower. Some studies published in the Obesity Journal show that high-intensity, short-term exercises are more effective at reducing fat than prolonged light exercise. Indoor exercise helps maintain body temperature, keep heart rate stable and fight against the inherent weakness of winter.
According to Dr. Michael Joyner, a physiologist at Mayo Clinic (USA), belly fat is a dangerous type of visceral fat, directly related to cardiovascular disease and metabolic disorders. “Blood vessel and strength exercises help the body use energy more effectively, thereby reducing fat accumulation around the abdomen,” he said.
9 home exercises to help burn belly fat
Below are the exercises recommended by coach Vikas Sharma, suitable for small spaces:
Mountain climbers: Increase rapid heart rate, activate abdominal muscles continuously, helping to burn calories effectively.
Combines strength and cardiovascular system, affects the whole body, promotes strong metabolism.
Enhances deep core muscles, supports flattening the abdomen and improves posture.
Belly flexure: Firms the abdominal muscles, more effective when combined with cardiovascular exercises.
Effects on the large muscle group in the legs and buttocks, while activating the abdominal muscles when maintaining balance.
Russian twists: Focus on the belly muscles, helping to shape the waist.
Jumping rope: Only 10 - 15 minutes can burn the same amount of calories as a long run.
Lifting knees: Heat the body quickly, increase heart rate and activate abdominal muscles.
Stair climbing: Simple but effective, helps increase the strength of the lower body and improve cardiovascular health.
How much exercise is enough?
Experts recommend exercising for 20-25 minutes a day, at least 4-5 days a week in winter. Interspersed strength and cardiovascular exercises help maintain muscle mass, while effectively reducing fat. Beginners need to listen to their body, avoid overtraining to limit injuries.
Winter is not a reason to neglect health. Just a carpet, a little determination and a regular workout schedule, stubborn belly fat can be completely "defeated" right in your own home.
It's a bit of a bit of a bit of a bit of a bit of a bit.
