If you are looking at ways and means to reduce lower belly fat instantly it is almost impossible. But you can be on the lookout for exercises and workouts that target specific areas where excess fat is stored. These workouts must be done daily for getting the desired results. Further you should perform these exercises vigorously and for a long period of time to burn fat to the maximum extent.
The thumb rule is that for burning reducing 1 lb of body weight you need to burn roughly around 3,500 calories. However, if you have some special medical condition it is better to seek doctor’s opinion before commencing these exercises.
1. Cardiovascular Exercises
Cardiovascular exercises are useful for burning out the belly fat provided such exercises are intense enough to elevate y our heart rate. They should also deepen your breathing and should make you sweat. The breathing should be so deep that you should find it difficult to get into a conversation. Well chosen and effective fat burning aerobic workouts can burn as much as 700 calories each hour.
A few examples are tae kwon do, inline skating, fast running, cycling or volleyball, jogging on an incline, stair climbing, basketball, soccer, football and so one.
2. Resistance Training
The secret to burn fat is all about building more muscle. The denser your muscle mass, the harder your body has to work to keep the muscles intact. Even when you are at rest, your body will burn more calories just to support the increased muscle mass. This is also referred to as increasing your BMR or basal metabolic rate. T
here are many resistance exercises such as pumping iron, using resistance bands and using weight machines for exercising and so on. In fact your own body weight provides adequate resistance which helps in building muscle. You could also try out some strengthening workouts like squats, pullups, and abdominal crunches on an inclined board.
3. Combination Workouts
There are quite a few combination workouts which help increase heart rate and also help in building muscles. Different types of intense yoga workout such as hot yoga and ashtanga yoga when done with the help of an expert trainer can certainly be very helpful. You could also do other such yoga exercises such as sun salutations rapidly to specifically target various muscle groups for deriving both aerobic and anaerobic benefits.
A few workouts that come to our mind are Boot Camp and Circuit Training which focus especially on intense cardiovascular exercise and apart from strengthening muscle groups. You should understand the importance of intensity of these exercises and reduce rest to the maximum extent possible.
Apart from the above there are a number of toning exercises which apart from burning excess fat also spot-strengthen your abdominal muscles. A few such exercises that could be tried out are yoga, Pilates, athletic dancing and so on.