9 Simple Exercises to Get Rid of Visceral Fat
It is often thought that low amounts of food intake might help in the reduction of fat contents in our body. However it is not true. Fat deposition in our bodies can take place as a result of many reasons. There are different types of fats in our body. It is thought that fat is our body is not required. However this presumption is not always true. Proper amount of fats in the right quantity is required for our bodies to produce sufficient energy during the times of need. Fat enables and fastens our metabolic activities.
However excessive deposition o fats in our body can be harmful. It can cause tiredness, loss of sleep, heart problems, high blood problems, gain of weight, poor strength of bones and many more. Proper exercising can help in reducing these fats from our body. With the advent of junk foods in our societies, healthy foods are being replaced. Due to this reason deposition of a compound called cholesterol gives rise to fat tissues in our bodies.
Exercises to Reduce Visceral Fat:
However there can be different types of activities and exercises that one can do to get rid of visceral fat from their body. A list of exercises is given below,
Rowing can be the best exercise when it comes to strengthening the upper hand and thigh muscles. It not only helps you get rid of your visceral fat accumulation in the body but also times the body to a greater extent. It strengthens your spine. Rowing at home can help in the abs formation very easily. It is found out that an effective workout can help in the release of a hormone called endorphins. It helps you lighten your mood and increases the quality of your sleep. Rowing exercise is a good way of maintaining the proper cardio to maintain a steady heart rate and a normal breathing activity. This set of exercises needs to be done at least 10 times a day for best results. Overdoing of this exercise is strictly not advised.
How to Do The Rowing Exercise:
- Stand straight up
- Widen your leg and point out your feet
- Hold the oars
- Maintain a tough grip
- As you pull the oar, try sitting down with the pressure of your body towards the back
- Breathe out as you stand up relaxing the muscles.
- Repeat at least 10 times
2. Reverse Lunge:
While a basic lunge is pretty basic, a reverse lunge is pretty basic too. A reverse lunge should be exercised by everyone who practices a basic lunge. It helps in shaping our butt and upper thighs and also helps in the removal of the visceral fat muscles in the upper thighs. It increases the muscle and core strength of your body. It helps in the improvement of the lower body more than the upper one. If you have a seating job then reverse lunges are a must for you. It helps your back and thigh muscles gain back their strength. This reverse lunge exercise has to be practised at least for 15 to 30 sets for the best results.
How to Do a Reverse Lunge:
- Stand straight
- Place both your hands behind the head or on your hip
- Take a step back with your left foot
- Lower you back and sit like you are sitting in a chair
- For your left leg lift up your toe with 90 degree between the leg and the floor
- Stand back after returning to the original position
- Repeat at least 15 to 30 times with alternative legs.
3. Two Handed Kettle Ball Swing:
This exercise is known to increase power and strength in our body. It can be performed using both our hands. It has the same effects as running, jogging and swimming does to your body. It increases the strength f your muscles to a greater extent. It not only builds power and strength to your lower body but also helps in building biceps in your hands. If proper kettle ball swings are performed in the right way with short breaks, it can increase your muscular endurance. It takes some time but nothing unachievable. This two handed kettle swing exercises needs to be performed for at least 50 sets for basic learners. A master of this exercise can excel to up to 500 sets in a go.
How to Do a Double Handed Kettle Ball Swing:
- Stand up straight
- There must a gap between your legs
- Put your hand forward and hold a kettle ball
- Half sit and try to swing to the ball from the upper position to the back taking it between your legs
- Come back to the original position
- Repeat at least 50 times
See More: Exercises to Reduce Abdominal Fat
4. Super Circuit Barbell:
This is suitable circuit workout for visceral fat reduction process; choose weight which you can handle with proper technique. In this circuit programme dead lift, squats, overhead push and press, bent over rows these types of exercises you need to follow alternate based. Follow 10 repetitions for each and do 3 sets for this circuit programme. It helps to maintain balance in visceral reduced fat programme.
5. Aerobic Exercises:
If we faced issue visceral fat problems in our body then we need to take care of proper exercises and need to follow proper diet too. Aerobic exercises are best way to reduce fat from body, when we consume more sweating in aerobics workout then we reduce some amount of visceral fat also. Aerobic helps to pump the heart, lungs and overall maintain cholesterol level. In this workout routine you can include step aerobics or yoga too. Aerobic helps to provide more oxygen in body. Add this aerobics in your exercise routine to focus on visceral fat reduction.
Biking is the more best way to reduce visceral fat in low time but for this we need to maintain regular biking in morning or evening. Biking helps our body to burn more calories, when we biking 5 times in whole week then we surely burn calories like 1500 cal. This one exercise burn Fat including belly fat too. When you will get more time than do biking little long miles, if you are beginner then go for biking in short miles distance. This one is better for workout to reduce visceral fat.
As per research, when we workout like aerobics or cycling etc. type exercises it helps to reduce tissues of fat. When we focus on visceral fat then running is too best option which you can include in your workout routine. Daily early morning try to go for beach side or in garden to perform running properly, if you are beginner then it will take two to three days to give your best performance. It helps for sound sleep too, visceral fat will surely reduce as fast as. Running gives effect on hidden fat in your abdomen too. Follow this routing with proper diet.
8. Strength Training Squat:
Squat is the best way to perform as strength training for visceral fat focus. It effects properly on overall health with leg fat too. You can perform this workout with your gym trainer with proper technique. This one is best workout and it helps to pump our heart. More sweating burn the fat tissue of your abdomen and legs too. Take a barbell or dumbbells to perform this squat workout with 20 repetitions and 3 sets. It burns calories slowly but effective to get muscles stronger. If you are beginner in workout then do squats only once or twice in week. Include this one workout for your regular cycling or other cardio vascular workouts.
9. Swimming Session:
The Swimming sessions in twice in week can help you in the matters of weight reduction. It burns more than 600 calories in a single session which is more than any gym equipment used. It helps in increasing the level of energy of your body. It helps in developing a stronger core and strong hands and wrists. When it comes to the lower body workout, it helps in the burning of the fat in the abdomen, legs and buttocks in a faster way.If one eats a balanced diet and exercises in a proper way with rowing then one can always stay healthy.
You will find few exercises that can help you remove the visceral fat from your body. Visceral fat can be the most dangerous fat depositions but is easiest to remove. A proper balanced diet with the proper exercises can help a person gain his proper weight and will help him to stay fit. A precaution however for every other exercise is that it should not over done hoping for better results. It should keep to the optimum level for the best results to follow.