Here are 8 Quick and Effective Ways to Reduce Belly Fat

Jakarta, CNBC Indonesia — Many people desire a slimmer and more proportionate waistline because the accumulation of fat in the abdominal area is often associated with an increased risk of health problems, ranging from diabetes to stroke.

In addition to maintaining a healthy diet, efforts to reduce belly fat can also be made through several physical exercises that are believed to effectively help burn fat in that area.

Here are 8 effective exercises to burn belly fat, quoting Medicine Net:

1. High Intensity Interval Training (HIIT)

This may be one of the quickest and most efficient ways to eliminate belly fat and reduce overall body fat percentage.

HIIT is high-intensity exercise for a short period of time, usually not exceeding 30 minutes, with short breaks of 30-60 seconds. Based on individual fitness levels, a typical HIIT session can vary between 15 and 30 minutes. This type of exercise is intense and difficult, therefore it requires high motivation to maintain a consistent program.

2. Strength training: Weight lifting

Weight training burns fat and builds muscle, reducing body fat percentage and toning the body.

Weight lifting exercises should be combined with HIIT and cardio exercises such as running, swimming, and cycling.

3. Running or brisk walking

Because there is no way to target belly fat specifically, exercises like running burn calories and reduce overall body fat percentage. Running and brisk walking can also reduce fat around the stomach and other parts of the body.

4. Elliptical trainer

Using an elliptical trainer has a lower impact compared to running and jogging, but it is an effective cardio exercise. A 30-minute workout on an elliptical trainer can burn about 300 calories.

Meanwhile, running burns more calories, but there is more wear and tear on the joints, so it may not be ideal for older people who are not used to it or those who suffer from arthritis.

5. Cycling

Cycling is an effective cardio exercise to trim body fat. You can cycle outdoors or exercise with a stationary bike.

With high speed and intensity, a person can burn 500 calories during a 30-minute cycling workout.

6. Russian twists

You should sit on the floor and keep your legs straight or bend your knees and lean back slightly forming a V shape. This posture should be maintained while twisting the upper body from side to side without moving the legs.

The hands can be joined in front of the chest. Russian twists can also be made more intense by holding dumbbells in front of the chest and gradually increasing the weight of the dumbbells. This increases endurance, strengthens muscles, and burns more calories. About five sets with 30 repetitions can help.

7. Bicycle crunches

Bicycle crunches help burn belly fat and strengthen abdominal muscles. In this exercise, you should lie on your back with your hands behind your head and then lift your knees to your chest while lifting your head and shoulders off the floor.

This exercise should be continued by alternating sides in a pedaling motion. It is recommended to do one to three sets with 12-16 repetitions.

8. Reverse Crunches

This exercise helps burn lower belly fat. You should lie on your back on a yoga mat with your knees together and your feet bent at a 90° angle, with the soles of your feet firmly on the floor.

The palms of your hands should be placed on the floor as support. The abdominal muscles should be tightened to lift the hips off the floor while simultaneously pulling the knees inward towards the chest. Hold this position for one second at the peak of the movement. The legs should be lifted upwards before doing a crunch with the chin touching the chest.