9 Simple Exercises to Get Rid of Visceral Fat

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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.

Exercises to Reduce Visceral Fat

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,

1. Rowing:

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.

Reverse Lunge

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.

Two Handed Kettle Ball Swing

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

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.

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