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Best Exercises To Lose Belly Fat For Men Most Effectively

Belly fat is a worry for men because it affects aesthetics and health. So, do simple exercises to lose belly fat for man at home to have a healthy and great body.

I. Causes of male belly fat

Today, due to many different reasons, men have belly fat. The main reasons why men gain belly fat are:  

1. Eating too much trans fat

The types of fat found in greasy and fast foods will adversely affect gut health and increase waist size.

You can refer to 10 low-calorie foods to lose belly fat and lose weight

2. Regularly smoke

Belly fat in men is also caused by regular smoking. When you smoke, your fat will tend to move down the abdomen.

3. Unscientific diet.

Eating at the wrong time, eating indiscriminately, using too much fat and sugar will make the body gain weight faster. In addition, an unreasonable diet will slow down the metabolism, reducing the ability to burn fat.

4. Drink a lot of alcohol

Most men get belly fat from drinking too much alcohol. When drinking alcohol, your body will burn alcohol instead of fat, so excess fat accumulates quickly.

5. Lazy exercise

If you take in more calories than you burn, your body will gain weight. When not exercising, sedentary, excess fat will be more, causing belly fat.

6. Prolonged stress

When you are stressed, your body releases cortisol. High levels of cortisol stimulate the release of insulin. So, people will tend to eat more food to feel comfortable, less stressed. And this will cause more belly fat to accumulate.

Medical experts say that the safest and most effective solution to reduce belly fat for men is to regularly exercise and eat science to melt away excess fat, helping to tighten the abdomen quickly.

II. Exercises to lose belly fat for men

 1. Running exercise

Running is one of the simplest exercises to lose belly fat and lose weight that anyone can apply.  Each running session properly you can release up to 400-500 calories out of your body.

Running is considered an exercise to lose belly fat for men quickly, not causing the sagging abdomen but also giving you toned abs. In addition to running outdoors, running on a treadmill is the best option because you can adjust your exercise regimen and still improve your health.

Running exercises to lose belly fat for man
Running exercises to lose belly fat for man

2. Basic Crunch

Crunch is an extremely simple exercise to lose belly fat without equipment. You can practice at home to have the most perfect 6-pack abs. This crunch exercise helps burn belly fat and activates the entire straight abs including the area from the sternum to the pelvis, the oblique muscles at the waist.

Doing:

  • Step 1: Lie with your back to the floor, feet on the ground.
  • Step 2: Extend shoulder blades, hands behind your head.
  • Step 3: Tighten your abdominal muscles, bend your upper body forward, lift your back high. Get off the ground.
  • Step 4: Slowly lower your back back to the floor so that your back is close to the floor.
  • Step 5: Repeat step 3 and continue until you have reached the desired number of repetitions. 

Crunch exercise to lose belly fat for man
Crunch exercise to lose belly fat for man

3. Reverse crunches to reduce belly fat 

Reverse crunch is an advanced exercise of basic crunches and is very effective in reducing belly fat.

Doing:

  •  Step 1: Get into the same position as “Basic crunches”.
  • Step 2: Bring your hands to the floor and press your calves into your back thighs.
  • Step 3: Tighten your abs, lift both legs at the same time, and head high off the ground. Pay attention to use the abdominal muscles to raise the lower body, not stretch the legs to gain momentum.
  • Step 4: Lower back to the prepared position.
  • Step 5: Repeat step 2 and continue until the desired number of repetitions is reached.
Reverse crunches to reduce belly fat
Reverse crunches to reduce belly fat

4. Plank

Plank is an extremely effective exercise to lose belly fat for men that most guys use to practice. With Plank, its difficulty is how to maintain the standard movement for the longest time. 

You can refer to many other effective plank exercises to reduce belly fat.

Doing:

  • Step 1: Start in a prone position, elbows perpendicular to the floor.
  • Step 2: Continue to prop your toes on the ground so that your body is parallel to the ground.
  • Step 3: Tighten the abdominal muscles and hold this position for 30 seconds.
  • Step 4: Slowly bring your knees to the front and return to the normal position.
  • Step 5: Repeat step 1 and continue until you reach the desired number of repetitions.

Plank exercise
Plank exercise

5. Cross jumping

Cross jumping is one of the exercises to reduce belly fat for men quite simply. Applying this exercise regularly, the intercostal muscles and the middle abs will be firmer, supporting the burning of belly fat very well.  

Doing:

  • Step 1: Put your hands and front half of your front foot on the ground so that your back is parallel to the floor. 
  • Step 2: Use strength to jump both feet so that the toes rotate to the right. 
  • Step 3: Do the same as step 2 but turn toes to the left.
  • Step 4: Repeat step 2 and continue until the desired number of reps is reached.

Cross jumping
Cross jumping

Thus, the entire article has compiled for you 5 simplest exercises to lose belly fat for men. We hope that this detailed guide to each abdominal exercise will help males soon own toned 6-pack abs, clear abs.
Wish you successful weight loss! Thanks for watching the article! Please visit our website regularly for the latest updates!

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