How to Slim a Protruding Belly Quickly and Effectively — Take Note

Jakarta, CNBC Indonesia – Having an ideal body and waistline is a goal for many people. After all, a belly that is too large or protruding can increase the risk of illnesses such as diabetes and stroke. In addition to watching your diet, there are several exercise movements considered effective for reducing a protruding belly. Here are eight effective workouts to burn belly fat, according to Medicine Net.

1. High Intensity Interval Training (HIIT)

This is perhaps one of the quickest and most efficient ways to eliminate belly fat and reduce overall body fat percentage. HIIT is high‑intensity exercise performed in short bursts, usually not exceeding 30 minutes, with brief rests of 30–60 seconds. Depending on an individual’s fitness level, commonly used HIIT sessions can vary between 15 and 30 minutes. This type of training is strenuous and challenging, and therefore requires high motivation to maintain a consistent programme.

2. Strength training: lifting weights

Weight training burns fat and builds muscle, reducing body fat percentage and toning the body. Weight training should be combined with HIIT and cardio workouts such as running, swimming, and cycling.

3. Running or brisk walking

Since there is no way to target belly fat directly, activities such as running burn calories and reduce the overall fat percentage. Running and brisk walking can also reduce fat around the belly and other parts of the body.

4. Elliptical trainer

Using an elliptical trainer has a smaller impact than running or jogging, but it is an effective cardio workout. A 30‑minute session on the elliptical can burn around 300 calories. By contrast, running burns more calories, but there is greater wear on the joints, so it may not be ideal for older individuals who are not used to it or those with arthritis.

5. Cycling

Cycling is an effective cardio workout for trimming body fat. You can cycle outdoors or train on a stationary bike. At higher speed and intensity, a person can burn around 500 calories during a 30‑minute cycling session.

6. Russian twists

Sit on the floor with your legs either straight or bent, and lean back slightly to form a V shape. Maintain this posture while twisting the upper body from side to side without moving the feet. Hands can be clasped in front of the chest. Russian twists can be intensified by holding a dumbbell in front of the chest and gradually increasing the dumbbell weight. This increases endurance, strengthens the muscles, and burns more calories. About five sets of 30 repetitions can help.

7. Bicycle crunches

Bicycle crunches help to burn belly fat and strengthen the abdominal muscles. In this exercise, lie on your back with your hands behind your head, then bring your knee to your chest while lifting your head and shoulders off the floor. Continue with a pedalling motion, alternating sides. It is recommended to perform one to three sets of 12–16 repetitions.

8. Reverse crunches

This exercise helps burn fat from the lower belly. Lie on your back on a yoga mat with knees together and feet bent to 90°, with the soles pressed firmly to the floor. Place your hands on the floor for support. Engage the abdominal muscles to lift the pelvis off the floor while pulling the knees toward the chest. Hold the position for one second at the top of the movement. Knees should be lifted up before performing the crunch with the chin tucked toward the chest.