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While losing weight might be on your mind constantly, it might not work until and unless you set weight loss goals. Making sure you have healthy and effective weight loss goals is the key to making your fitness journey a success. But if you are wondering why it never works out, know what you might be doing wrong!

According to the National Heart Lung and Blood Institute, setting the right goals is the first essential step that needs to be taken if you want to lose weight. Health Shots got in touch with Dr Ankit Potdar, Consultant – General Surgery, SRV Hospitals, who tells us how to set medically approved weight loss goals that keep us healthy, and in shape.

What does it mean to set weight loss goals?

Setting targets to lose weight means deciding clear and measurable goals to reach a certain weight by a set time. “These goals help guide and motivate you as you progress. Achievable goals take into account your health, daily routines, and lasting changes,” says Dr Potdar. They help you stay focused, track your progress, and build good habits for your health in the long run.

Also Read: Running faster or farther: What’s better for your fitness and weight loss goals?

How to set the right weight loss goals?

Weight loss goal should aim for a steady and lasting reduction in weight. Dr Potdar tells you what to keep in mind while setting these goals.

1. Focus on balanced weight loss

Instead of just concentrating on reducing weight, set goals that promote good habits, like regular exercise and eating a balanced diet.

2. Go slow

It’s recommended to target a gradual weight loss of about one to two pounds each week, as big changes can be hard to stick to and might not be good for your health.

3. Focusing on overall health

Yes, weight loss is the main goal but that doesn’t mean that you should deprive your body of any nutrients or exercise too much, or do anything can affect your overall health. It is very important to not forget your health and well-being while trying to lose weight. This is the key for effective weight management.

4. Understand weight loss objective

First step towards setting a sensible monthly weight loss goal starts with understanding your overall weight loss objective. It’s important to take a gradual like weight loss of 0.5-1 kg weekly, or around 2-4 kgs each month. Think about factors like your current weight, metabolism, and how active you are.

5. Divide and conquer

To achieve lasting results, divide your monthly goals into smaller weekly targets that are easier to reach. Also, focus on building a healthy routine with regular exercise and a balanced diet.

6. Regular checks

It is essential that you regularly check in on your goals and tweak them as needed based on how you’re doing and how you feel. Knowing your body can help you give better weight loss results.

Also Read: These 6 fat-burning foods are what you need to meet your weight loss goals

What is the right amount of weight to lose in a month?

Well! This question is rather important as the right answer will help in weight management as well. “A healthy and steady weight loss goal is often seen as losing 0.5 to 1 kilos every week, or around 2-4 kilos each month. Rapid weight loss can lead to issues like muscle loss and other health concerns,” says Dr Potdar.

When deciding how much weight to aim for, think about factors like your starting weight, how your body works (your metabolism), and your overall health. Making small and regular changes to your diet and activity levels is key to long-term success and maintaining good health.

How do weight loss medication work in this goal setting?

Usually, weight loss medications work by changing how your body metabolises food, controls hunger, or absorbs nutrients. “They can help increase calorie burn, make you feel fuller, and manage hunger better. Before considering these medications as part of your weight loss plan, it’s crucial to consult a healthcare professional to ensure they align with your weight loss and health objectives,” explains Dr Potdar. For lasting results, view medications as just one part of a comprehensive approach that includes regular exercise, a balanced diet, and changes in behaviour.

What are the tools that will help you set and track your weight loss?

Several tools can assist individuals in setting and tracking their weight loss goals effectively:

1. Digital Apps and fitness trackers

There are various apps available online offering calorie tracking, exercise logging, and progress charts. You can also invest in a fitness tracker that helps you monitor activity levels, heart rate, and calories burned, providing insights into daily physical activity.

2. Food journals

Maintaining a written or digital log of food intake helps individuals become more aware of eating habits and can highlight areas for improvement.

3. Weight scales

Digital scales can provide accurate weight measurements, and some advanced models even calculate body fat percentage.

4. Measuring tape

Tracking body measurements, such as waist circumference, can offer additional insights into physical changes beyond weight.

5. Online communities

Various weight loss forums offer support, advise, and motivation from like-minded individuals.

Utilising these tools collectively can enhance accountability, motivation, and the likelihood of achieving weight loss goals.

Once the wedding date gets fixed, brides-to-be start looking for the perfect wedding attire. Salon trips become part of their routine as well. Brides want to look and feel their best on their D-day, and for some losing a few pounds is one part of it. Wedding weight loss is a thing for many brides, and there are many weight loss exercises out there that can help you shed the extra kilos. If dropping pounds is your fitness goal, start preparing a weight-loss workout plan well before your wedding day.

The ideal time to start working out depends on several factors such as your fitness level, goals, and the wedding date. However, a general recommendation is to start early to allow for gradual and sustainable progress, says fitness expert Abhi Singh Thakur.

Weight loss exercises for brides-to-be

There are many exercises that you can add to your fitness routine. Here are some of the most effective exercises –

1. Running

Begin with a warm-up such as light jogging or brisk walking for about 10 minutes. Then start running at a comfortable pace, focusing on proper form and breathing. Gradually increase your speed or include intervals (alternating between periods of higher intensity and recovery) to add variety and intensity to this cardiovascular exercise.

2. Squats

To do this strength training exercise, stand with feet shoulder-width apart. Then lower your body by bending your knees and hips, as if you are sitting on a chair. While doing so, keep your back straight, and ensure your knees do not extend beyond your toes. Then push through your heels to go back to the starting position. Begin with bodyweight squats and gradually add resistance as you become more comfortable.

3. Burpees

Begin in a standing position then drop into a squat position, placing your hands on the ground. Kick your feet back so that you can do a plank position, and then a push-up. Jump and get back into a squat position then explosively jump up from the squat position, reaching your arms overhead. Land softly and quickly go into the next repetition.

Also Read: 5 different ways to do burpees and drop several kilos in less than a month

4. Plank

Place your forearms on the ground, with your elbows right below your shoulders. Right from your head to heels, your body needs to be in a straight line. Hold the plank position for as long as possible, aiming for 60 seconds to failure, says Thakur. Focus on keeping your back straight and avoiding sagging or lifting your hips.

5. Yoga

Yoga is a practice that many prefer to do, as it has many health benefits, including weight loss. You can do yoga poses such as downward dog, warrior poses and child’s pose. Follow a routine that includes both strength-building and flexibility-enhancing poses. Pay attention to breathing and mindfulness during the practice to reduce stress.

While running and burpees provide cardiovascular benefits, squats contribute to muscle building and metabolism boost, plank enhances core strength, and yoga addresses flexibility and stress reduction.

What to keep in mind while planning a wedding weight loss plan?

Don’t just wake up one day and stop eating your favourite foods to lose weight. There are a few points to keep in mind before coming up with a weight loss plan –

1. Timing matters

Starting a weight loss workout plan at least three to six months before the wedding provides a reasonable timeframe for seeing positive changes without resorting to extreme or crash diets.

2. Mind your fitness level

If you haven’t If your fitness level is low, you may need more time to adapt to a regular exercise routine. Starting early allows for a progressive and manageable increase in workout intensity, the expert tells Health Shots.

3. Avoid stress

Stress is inevitable when you have so much to look forward to at the wedding! Starting early helps to avoid the stress and pressure of trying to achieve rapid results in the weeks leading up to the wedding.

4. Consultation with professionals

If possible, consult with fitness trainers, nutritionists or healthcare professionals. They can help to create a personalised plan for you.

5. Establishing healthy habits

Starting early allows you to establish healthy habits, both in terms of exercise and nutrition. Developing a sustainable lifestyle, rather than focusing solely on the wedding date is key.

Remember to set achievable weight loss goals, focus on a sustainable diet, stay busy doing daily activities beyond formal workouts and ensure enough quality sleep each night.

Eating right and exercising are non-negotiables for a healthy life. But if you are working towards cutting abdominal fat, you’ve got to do a little bit more! You can go to the gym and do complex exercises, but you can also invest in one of the best tummy trimmers to reduce belly fat.

What is a tummy trimmer?

A tummy trimmer is one of the most widely used pieces of fitness equipment to tone the belly. It is used to do and simplify sit-ups and ab exercises, which can melt belly fat like butter. Women primarily use it to reduce their waistlines, but it also aids in maintaining one’s fitness levels. If you’re the type of person who finds it difficult to perform sit-ups, a tummy trimmer might be useful and supportive.

What are the benefits of a tummy trimmer?

• These tummy trimmers are great for working out at home or on the go because they are small and lightweight.
• Ab trimmers work on strengthening the core and targeting the abdominal muscles, which improves posture and general fitness.
• Tummy trimmers are appropriate for all fitness levels and have adjustable resistance, allowing users to tailor the intensity of their workout to their specific needs and preferences.
• These trimmers are ideal for both beginners and fitness enthusiasts due to their user-friendly design, which combines simplicity and effectiveness.
• They are perfect for individuals with little living space. The abdominal trimmers don’t need a lot of room for training, and they are simple to store.

5 best tummy trimmers to reduce belly fat effectively

The evolving world of fitness equipment market can spoil you for choice when it comes to tummy trimmers and weight loss tools. To ease your confusion a bit, we have shortlisted some of the best tummy trimmers in India to help you achieve your ab goals.

1. LUHI Tummy Trimmer

The LUHI tummy trimmer is an excellent exercise equipment for strengthening the muscles of the hips, core and abdomen. It is designed to provide your stomach and leg muscles with an intense workout, apart from helping you reduce weight and get a toned stomach. By using this tummy trimmer on a daily basis, you can reach your fitness objectives and improve your quality of life.

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2. Fitblaze Tummy Trimmer

FitBlaze Tummy Trimmer spring under 1000 is a high-quality and powerful piece of workout equipment that is suitable for both men and women. Using this ab trainer helps tone and improve your abs, waist and core muscles. It has a single spring that provides resistance while you work out, assisting with weight loss and giving you a toned, flat stomach.

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3. Boldfit Tummy Trimmer

The Boldfit Tummy Trimmer is a cost-efficient tool for strengthening your core and abdominal muscles. This stomach trimmer can be used in the gym or at home, and it is appropriate for both men and women. It is simple to use because of its strong construction and cosy grip, and its abdominal trainer feature helps to strengthen the oblique muscles.

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4. ODDISH Tummy Trimmer

It will tighten and tone your core, waist and abdominal muscles. It is simple to use at home or in the gym because of its robust design and pleasant grip. It has a single spring that provides resistance as you exercise, which promotes fat loss and a toned, flat tummy.

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Health Shots Recommends: Best tummy twisters to reduce belly fat and tone up abs

5. SLOVIC Tummy Trimmer

It is an effective workout gadget that works wonders for your waist, core and abs. It has a single spring that provides resistance while you workout, assisting with weight loss and giving you a toned, flat stomach. It is simple to use at home or at the gym thanks to its strong construction and cosy grip.

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(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

Do you often struggle to step out of bed for a morning workout? Shake off the laziness with some awesome yoga poses for fat loss. While it won’t give you instant results, yoga does more than giving you a fit body. It is a stress-buster and mood-lifter and helps to curb emotional eating. These physical and mental benefits of yoga together promote calorie burn and fat loss!

A study published in the journal Obesity suggests that carrying extra body weight is linked to a number of chronic medical disorders. Thankfully, it has been demonstrated that reducing weight lowers the chance of developing many of these illnesses, and yoga, along with other physical activities, can aid with weight loss. Health Shots reached out to yoga and spiritual leader Himalayan Siddhaa Akshar to find out the best yoga poses for fat loss.

9 yoga poses for fat loss

1. Mountain pose (Tadasana)

Tadasana engages multiple muscle groups, promoting overall body fat loss and calorie burn. To perform this pose:

• Begin by standing with your feet hip-width apart, ensuring an even weight distribution on both feet.
• Engage your leg muscles, gently lifting your kneecaps towards your hips.
• Inhale and raise your arms overhead with your palms facing each other.
• Maintain softness in your knees.

2. Downward-facing dog pose (Adho mukha svanasana)

This pose activates the core, strengthens the arms and legs, and improves circulation, promoting fat burning. To perform this pose:

• Start on your hands and knees, wrists under shoulders, knees under hips.
• Lift your hips towards the ceiling, straightening your legs.
• Press your palms into the mat, fingers spread wide.
• Keep your head between your arms and your heels, your heels reaching towards the floor.

3. Warrior II (Virabhadrasana II)

This yoga pose challenges to the lower body, particularly the thighs and glutes, enhancing muscle tone and metabolism. To perform this pose:

• Begin in a standing position, step one foot back, and rotate it 90 degrees.
• Bend the front knee, keeping it over the ankle.
• Extend your arms parallel to the floor, palms facing down.
• Gaze over the front hand, keeping your shoulders relaxed.

Also read: 5 exercises to boost fat loss and muscle gain at the same time

4. Plank pose (Santolasana)

A full-body workout, the plank engages the core, arms, and legs simultaneously, stimulating muscle growth and boosting metabolic rate for efficient fat burning. To perform this pose:

• Lie face down, elbows under shoulders, forearms flat.
• Lift onto toes, engaging abdominal muscles to create a straight line from head to heels.

5. Tree pose (Vrikshasana)

This pose engages the core and leg muscles, promoting stability and burning calories. To perform this pose:

• Stand tall, feet hip-width apart.
• Shift weight to the left foot, placing the right foot on the left thigh with toes pointing down.
• Bring your hands to prayer or extend them above your head.
• Focus on a fixed point for balance. Hold, then switch sides.

6. Chair pose (Utkatasana)

Utkatasana targets the lower body, especially the thighs and glutes, contributing to muscle development and elevating the heart rate for increased fat oxidation. To perform this pose:

• Stand with your feet together, bend your knees, and lower your hips as if sitting in a chair.
• Keep your chest lifted, arms reaching overhead.
• Engage your core and sink into the pose, thighs parallel to the floor.

7. Bridge pose (Setu Bandhasana)

Bridge pose aids in toning the posterior chain, boosting metabolism, and facilitating fat loss. To perform this pose:

• Lie on your back, bend your knees, and place your feet hip-width apart.
• Press into your feet and lift your hips towards the ceiling.
• Interlace your fingers under your backpack and roll your shoulders beneath you.

8. Seated forward bend (Paschimottanasana)

This seated pose stretches the spine and engages the core, fostering flexibility and aiding digestion, indirectly supporting weight management. To perform this pose:

• Sit with your legs extended straight in front.
• Hinge at the hips, folding forward to reach for toes or ankles.

9. Child’s pose (Balasana)

Child’s Pose promotes relaxation and reduces stress. Stress reduction is linked to improved hormonal balance, potentially mitigating factors that contribute to weight gain. To perform this pose:

• Start on hands and knees, exhale, sit back on heels, extend your arms forward on the mat, and lower your chest towards the floor.
• Rest your forehead on the mat, lengthen your spine, and relax.
• Breathe deeply, feeling a gentle stretch in the back, hips, and thighs. Hold and release tension.

Ladies, remember that consistency is key! So, make sure you perform these yoga poses regularly to see results.

If getting a fabulous body is your goal, it is essential to remember that a workout routine is absolutely necessary. While shedding fat from certain body areas is easy, targeting back flab can be challenging. Back fat tends to be stubborn and requires dedicated effort to reduce it. This issue is particularly prevalent among women who may experience saggy or excess skin around the area where their bra straps sit or even fat under their armpits.

Experts suggest that a sedentary lifestyle and hormonal imbalances could contribute to this problem. However, making changes to your fitness regimen can help. So, let us explore how to reduce bra bulge with exercise.

Health Shots got in touch with a fitness expert and founder of DtF, Sonia Bakshi, to know the best exercises to reduce bra bulge.

7 exercises to reduce bra bulge at home

1. Wall push-ups

Wall push-ups are great exercises to reduce bra bulge because they target muscles in your upper back and arms. Stand facing a wall with your palms flat against it at shoulder height, slightly wider than shoulder-width apart. Bend your elbows and bring your chest closer to the wall, then push back to the starting position. Perform 3 sets of 12-15 repetitions to gradually reduce back fat.

2. Floor push-ups

Floor push-ups help burn calories and strengthen the upper body. Begin in a plank position with your hands shoulder-width apart. Lower your chest toward the floor, keeping your body in a straight line, and push back up. Start with 3 sets of 8-10 repetitions and gradually increase as you progress.

3. Pull-ups

Pull-ups are a more challenging exercise that primarily targets the muscles in your upper back. Find a sturdy horizontal bar or use a pull-up bar at the gym. Hang from the bar with your palms facing away from your body and your hands shoulder-width apart. Pull your body up until your chin is above the bar, then lower yourself down. Aim for 3 sets of 5-8 repetitions to build strength.

4. Side plank

Side planks work the muscles on the sides of your body, helping to tone your back and improve stability. Lie on your side with your elbow directly under your shoulder and your legs stacked on top of each other. Lift your hips off the ground, creating a straight line from your head to your feet. Hold the position for 20-30 seconds on each side, gradually increasing the time.

5. Bent over dumbbell rows

Bent over dumbbell rows are excellent for targeting the middle and upper back muscles. Stand with your feet shoulder-width apart, holding a dumbbell in each hand. Bend at the waist, keeping your back straight, and let the dumbbells hang in front of you. Pull the dumbbells towards your hips, squeezing your shoulder blades together. Perform 3 sets of 10-12 repetitions.

6. Plank with lateral arm raise

Planks are fantastic for strengthening your core and back. To make them more effective for reducing bra bulge, add a lateral arm raise. Begin in a forearm plank position, then raise one arm out to the side, keeping it parallel to the ground. Alternate between arms for 3 sets of 12-15 repetitions.

7. Skipping and jumping jacks

Incorporate cardio exercises like skipping and jumping jacks into your routine to help burn excess fat and tone your entire body, including your back. A few minutes of these activities each day can make a significant difference in reducing bra bulge.

8. Cat cow pose

Yoga can be a great addition to your exercise routine. The cat-cow pose helps improve flexibility and strengthens the muscles in your back. Start on your hands and knees, arching your back like a cat, and then drop your belly and lift your head like a cow. Flow between these positions for 3 sets of 12-15 repetitions.

With regular practice of these exercises, you can reduce bra bulge and tone your back. Start practicing them today!

A sedentary lifestyle and hormonal changes in the body cause stubborn fat to accumulate on the backside of your body. This excess fat can affect your body posture as well as the fit of your clothing. So, it is essential to address this back fat. While many individuals begin by modifying their dietary habits to reduce fat, exercise plays a crucial role in keeping the body active and well-toned. Yoga is an excellent way to reduce back fat and bra bulge. Let us explore the best yoga poses for back fat.

5 yoga poses for back fat

1. Chakrasana (Wheel pose)

This yoga asana proves to be very effective in strengthening the muscles of the lower body. By doing this yoga asana, the fats accumulated in the back start burning. Besides, one also gets relief from stiffness in the shoulders and neck.

How to perform it:

• Stand straight on the mat. Now pull both arms upward. Keep the arms straight from the elbows.
• Do not bend your legs at the knees. Now make a gap between both legs. Slowly take both arms backward.
• You can also get someone’s help to do chakrasana. Place both arms on the ground from behind and rest the hands on the mat.
• Remain in this posture for 1 minute. After this, leave the body loose and lie down on the stomach.

2. Setu bandh asana (Bridge pose)

To reduce upper body fat, regular practice of this yoga pose is beneficial. By doing this daily, the fats accumulated in the body start burning quickly. In fact, this yoga pose is also good for boosting blood circulation.

How to perform it:

• Lie down on the ground on your back. Maintain distance between both legs and keep the hands near the waist.
• Now lift the lower part of the body upward. Bend the legs at the knees and maintain a gap between the legs.
• Keep your feet firmly on the ground. Touch the heels of the feet with both palms.
• In this yoga, the entire weight starts coming from the neck.
• Take deep breaths and exhale during yoga. Keep the body in this posture for 1 minute. After that, leave the body loose.

3. Bhujangasana (Cobra pose)

This yoga asana is the best pose to burn the calories stored in the body. It helps to reduce the risk of breathing-related problems. Apart from this, it can also be good for reducing period cramps and muscle cramps in your body.

How to perform it:

• Lie down on the mat on your stomach.
• Now pull the upper body upwards with the help of both arms. Due to this, the entire burden starts falling on the lower body.
• While doing this yoga asana, keep both legs straight. Now move the neck upwards. Now take a deep breath.
• Exhale slowly. While doing yoga, keep both hands firmly stuck on the ground.
• Doing this yoga asana in 2 to 3 sets is good.

Also read: 5 best kettlebell exercises to build muscle mass and burn fat

4. Dhanurasana (Bow pose)

This yoga pose is good for reducing the spasms occurring in the muscles of the body. By doing this yoga asana, problems related to digestion get better. Also, the fat accumulated around your upper body starts reducing. It also improves your body posture.

How to perform it:

• Lie straight on the mat on your stomach. Now lift both legs upward. Bend your knees and take your legs toward the sky.
• After this, stretch the chest upward. Keep your neck forward and take a deep breath. Keep both arms backward.
• Now touch the feet with both arms. To maintain body balance, maintain a gap between both legs.
• This strengthens the muscles of the body. Keep the body in this posture for as long as you can.

5. Trikonasana

Also known as triangle pose, this yoga asana can help tone the upper body and reduce fat when practiced regularly.

How to perform it:

• Stand with your feet about 3–4 feet apart. Turn your right foot out 90 degrees and your left foot slightly inward.
• Inhale and raise your arms to shoulder height, parallel to the floor.
• Exhale and extend your torso to the right. Bring your right hand down to the floor outside your right foot.
• Extend your left arm upwards, aligning it with your right arm.
• Hold the pose for 30 seconds to 1 minute, then inhale and return to the starting position. Repeat on the other side.

By doing yoga regularly, your overall health becomes stronger too. Be sure to practice these yoga asanas twice daily.

As more people start living a sedentary lifestyle, weight gain and obesity are becoming an increasing problem for people. One of the most common areas of concern when it comes to weight is belly fat. While maintaining a midsection can make you look great, it will also help you live longer by staying healthy. Stubborn belly fat can be difficult to lose. If you’re trying to lose weight but the belly won’t budge, you can try some wall exercises.

4 effective wall exercises to burn belly fat

For some people, wall exercises are easier as they allow the support that other exercises may not offer. Make these 4 wall exercises a part of your regular exercise to lose belly fat:

1. Wall Sit

Wall sit is a great exercise that strengthens the core and helps you lose the extra fat from the abdomen. Doing this exercise will create pressure on the lower abdominal muscles, which helps burn the stubborn belly fat.

Here’s how to do it the right way:

Stand straight with your back pressed against the wall. Now, slide down move your legs forward, and bend them. Your thighs should be parallel to the floor with your feet pressed into the floor. Hold the position for 30 seconds at least to reap its benefits. You can increase the duration gradually.

2. Legs-up-the-wall

This exercise puts pressure on your waist and abdominal area. It activates the muscles and increases your fat-burning capacity, making it easier to get rid of the unwanted belly fat.

Here’s how to do it properly:

To perform the leg up the pose wall, you need to lie on your back with your legs up against the wall. Hold the pose for 5-20 minutes, depending on your capacity. Slowly bring your legs down and come back to the normal posture.

3. Wall Push-ups

While wall wash-ups won’t have as big an impact as normal push-ups, you can reduce belly fat when combined with aerobic exercise and a calorie deficit diet. It is a good exercise that works your chest, and core and activates your muscles. It also increases fat-burning capacity, which helps burn fat easily.

Here’s how to do it properly:

Stand straight in front of a wall with your back straight. Now, rest both of your hands on the wall with your hands straight. Now, push your upper body forward using both your hands and come back like you would do a normal push-up. Do at least 20 repetitions of 3 sets, and gradually increase the numbers.

4. Wall bridge

From adding strength to your back to losing belly fat, Wall Bridge is a great exercise to reduce the visceral fat or extra fat accumulated on the stomach. It also helps get rid of the upper abdominal fat.

Here’s how you can do it properly:

Lie down on your back, pushing your lower back into the ground. Now, rest your feet on the wall and raise your hips to create a straight line from your knees to your shoulders. Hold the position for about 30-45 seconds before coming back to the normal position. Repeat this regularly at least 5 times for results.

Losing weight can often feel like an uphill battle, with endless diets and workout routines that promise results but often leave us feeling frustrated. The struggle is real, and we get it. That’s why we’re here to introduce you to a game-changer in the fitness world: jump ropes for weight loss.

Jumping rope is not just for kids on the playground. It’s a high-intensity, full-body workout that burns calories. The best part? It’s fun, effective and incredibly versatile. Whether you’re a fitness enthusiast or a newbie on your weight loss journey, you may love to reap the health benefits of jumping ropes. Wonder what they are? Scroll down!

Is jumping rope or skipping good for weight loss?

Jump ropes offer several benefits for weight loss, but also do more!

* They provide a high-intensity cardio workout that revs up your metabolism and burns calories.
* Jump ropes help improve coordination, balance and endurance.
* Skipping helps you target various muscle groups, helping you achieve a toned and lean physique.
* They are incredibly versatile, allowing you to switch up your routines and keep workouts exciting.

Jump ropes get a smart touch!

Jump ropes have come a long way from their humble beginnings as basic ropes. Today, we have smart jump ropes that incorporate technology to enhance our workouts. These modern marvels offer features like calorie tracking, app integration, and digital displays. They make it easier than ever to monitor your progress and stay motivated. While traditional jump ropes are still effective, smart jump ropes add an element of fun and innovation to your fitness routine.

Best jump ropes for weight loss

Now that we’ve addressed the issue, let’s talk solutions! We’ve zeroed in on some of best jump ropes for weight loss in India. Our selection is based on ease of use, calorie tracking features and customer reviews. Let us explore the top 5 jump ropes that are about to change your fitness game.

1. HaloHop Skipping Rope with Calorie Counter

The HaloHop Skipping Rope is a cordless, tangle-free marvel that not only tracks your jumps but also calculates the calories burned. With its digital display and ergonomic handles, it’s like having a personal trainer in your pocket.

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2. RENPHO Smart Jump Rope, Fitness Skipping Rope with APP Data Analysis

The RENPHO Smart Jump Rope takes fitness to the next level with its app integration. Track your progress, set goals and stay motivated with this sleek and high-tech jump rope. It’s perfect for those who want data-driven workouts.

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3. MEDITIVE Smart Jump Rope

If simplicity and efficiency are your jam, the MEDITIVE Smart Jump Rope is here for you. It calculates calories burned and provides an excellent cardio workout. Its anti-slip design ensures you can jump with confidence.

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4. Boldfit Skipping Rope For Men & Women

The Boldfit Skipping Rope is a classic choice for those who appreciate the basics. It’s sturdy, adjustable, and perfect for both men and women. Plus, it won’t break the bank, making it a fantastic budget-friendly option.

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5. BiGosh Jump Rope

For those who want to add a bit of weight to their workout, the BiGosh Jump Rope is ideal. With its weighted handles and non-slip design, it helps you tone your muscles while burning calories. It’s perfect for those looking to level up their jump rope game.

Also read: I started skipping for 20 minutes every day to lose weight, but this is what happened

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Tips to find the perfect skipping rope for your workout

Choosing the right jump rope for your weight loss journey is crucial. You must keep in mind the following factors while making your choice!

1. Adjustable length: Ensure the rope is adjustable to suit your height and preferences. A comfortable fit is essential for an effective workout.
2. Calorie Tracking: If you’re serious about weight loss, opt for a jump rope with calorie tracking features. It helps you monitor your progress accurately.
3.Handles and grip: Look for comfortable, ergonomic handles that provide a secure grip. Anti-slip designs are a bonus.
4. Portability: If you’re always on the go, choose a rope that’s portable and easy to carry.
5. Watch your budget: Consider your budget when selecting a jump rope. There are great options available for every price range.
6. Customer reviews: Read reviews from other users to get real-life insights into the product’s performance and durability.

(Disclaimer: This article was collaboratively written by the editorial team along with a creative AI tool. At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team. But their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

Excess belly fat can attract many health problems. In fact, a 2020 study published in the US National Library of Medicine showed that excess belly fat is associated with a higher risk of early death. It was found that each 10-centimeter increase in belly fat in women raised the risk of death by 8 percent. Many think that crunches or sit-ups can help people to get toned abs, but they might be wrong. So, switch to more effective exercises to burn belly fat.

Why is it important to burn belly fat?

Here are some reasons why you should lose belly fat:

1. Reduced risk of health issues

Excess belly fat, especially visceral fat (fat stored deep within the abdominal cavity), is associated with a higher risk of various health problems, says Harsh Gahlot, a Faridabad-based fitness coach. These include heart disease, type 2 diabetes and stroke.

2. Enhanced lung function

Belly fat can compress the diaphragm and limit lung expansion, and that may lead to breathing difficulties. Losing weight around the abdomen can improve lung function and make it easier to breathe, the expert tells Health Shots.

3. Improved mobility

Carrying excess weight around the belly can limit your mobility and make everyday activities more challenging. So, lose that belly fat!

4. Enhanced self-esteem

Achieving a healthier body composition can boost self-confidence and self-esteem. Feeling better about your appearance and physical abilities can have positive effects on your mental well-being.

Do sit-ups tone your belly?

Sit-ups are often favoured by people who want to lose belly fat or tone their abdominal muscles because these are a popular exercise that specifically targets the muscles in the abdominal area. However, it is essential to understand that sit-ups alone are not the most effective exercises to burn belly fat, says Gahlot. Here’s why sit-ups are a common choice for reducing belly fat:

1. Muscle toning

Sit-ups primarily work the rectus abdominis muscle, which is the muscle responsible for the “six-pack” appearance. They can help to strengthen and tone these muscles, making them more prominent.

2. Calorie burn

Sit-ups, like other resistance exercises, do burn calories. But the calorie expenditure during sit-ups is relatively low compared to cardiovascular exercises like running or cycling. To lose belly fat, you need to create a calorie deficit, which is best achieved through a combination of diet and cardio exercises.

Best exercises to burn belly fat

There are effective exercises to help you lose belly fat without relying on sit-ups. These exercises focus on full-body movements and core engagement, helping you burn calories and strengthen your abdominal muscles, shares the expert.

1. Plank

• Start by getting into a push-up position with your hands directly under your shoulders and your body in a straight line from head to heels.
• Engage your core muscles and hold this position, keeping your back flat and avoiding sagging or arching.
• Aim to hold the plank for as long as you can, gradually increasing your time as you build strength.

The plank is an isometric exercise that engages your core muscles, helping to strengthen and tone your abs.

2. Mountain climbers

• Begin in a push-up position with your hands under your shoulders and your body straight.
• Alternate bringing your knees toward your chest, as if you’re running in place while in the push-up position.
• Make sure to keep your core tight while maintaining a steady pace.

Mountain climbers are a dynamic exercise that elevates your heart rate, burns calories, and engages your core muscles.

3. Bicycle crunches

• Lie flat on your back with your hands behind your head, elbows pointing out.
• Lift your feet, head and shoulders off the ground.
• As you get your right elbow toward your left knee, extend your right leg.
• Then bring your left elbow toward your right knee as you extend your left leg straight.
• As you continue this pedaling motion, engage your core.

Bicycle crunches target the obliques and rectus abdominis, helping to tone your waistline.

4. Leg raises

• Lie on your back with your arms on your sides and your legs straight.
• Keeping your legs straight, lift them until they are perpendicular to the ground.
• Slowly bring your legs back down without letting them touch the floor.
• Engage your core so that you can maintain control throughout the movement.

Leg raises work the lower abdominal muscles and help to strengthen the lower part of your core.

5. Russian twists

• Sit on the floor with your feet flat and knees bent.
• Slightly lean back while keeping your back straight, and lifting your feet off the floor. Balance on your sit bones while doing so.
• Clasp your hands together right in front of your chest or you can hold a medicine ball or weight.
• Twist your torso to the right, bring your hands beside your right hip.
• Return to the center and twist to your left.
• Continue alternating sides.

Russian twists are good to work the oblique muscles and improve core stability.

Losing belly fat also depends on a healthy diet and overall calorie balance. You can incorporate these exercises into a well-rounded fitness routine, and combine them with a balanced diet to achieve your goals. Also, stay consistent and gradually increase the intensity of your workouts for the best results.

Nowadays, many people are dealing with weight issues and obesity. Fat accumulated around the waist and belly is a leading cause of several health issues, including diabetes, poor heart health and sleep issues. Hence, it is important to get rid of it. While you may be unaware, fat can also be stored around the internal organs of our body, which is known as visceral fat. Visceral fat is more dangerous than the normal fat found in the body. So, find out how to reduce visceral fat quickly.

Gynecologist Anjali Kumar, founder of Maitri Women, has shared a few tips to get rid of visceral fat, also known as hidden fat.

What is visceral fat?

Visceral fat is a buildup of fat in the intestine. This fat begins to build up in the center of the body over time, particularly around the body’s organs such as the liver, intestines, heart, and lungs. Since it is not visible from the outside, it is also known as hidden fat. Visceral fat is present in everyone’s body. Even if you have a thin body or flat abs, your body may still contain hidden fat. This can even lead to conditions such as Polycystic Ovary Syndrome.

What causes visceral fat?

Visceral fat builds up around important organs in the abdomen. Several factors lead to its development. An unhealthy diet high in processed foods and sugary drinks is a major contributing factor. Sedentary lifestyles without regular exercise can encourage the accumulation of visceral fat. Genetics can also play a role in the growth of visceral fat. Visceral fat can get worse with stress, lack of sleep, and hormonal changes, especially after menopause. Visceral fat is stored more rapidly in men than in women.

Know how visceral fat can be dangerous for your health

Visceral fat develops inside the body, especially in the area around your stomach, where all the vital organs of the body are present. According to Anjali Kumar, it increases the risk of many diseases such as heart problems, high cholesterol, type 2 diabetes, Alzheimer’s, etc.

How to get rid of visceral fat?

1. Keep yourself active

Lack of exercise is the primary cause of visceral fat. Anjali Kumar says, “If you are paying close attention to your nutrition but are not keeping yourself active, you will not be able to totally burn off your additional visceral fat.” So, everyone should be active, especially those who are overweight or obese. Regular exercises, such as running, walking, and yoga, are all great ways to stay active.

2. Pay attention to your diet

You must pay close attention to your diet if you want to burn visceral fat. Include fiber-rich foods in the diet. Additionally, try to limit your intake of processed foods and trans fats. Check the ingredients list before purchasing any food items, such as fried meals, soda, sweets, or packaged foods. Anjali says, “Foods containing partly hydrogenated oils and high fructose corn syrup should be completely avoided.” Following a plant-based diet is an effective way to lose stubborn abdominal fat.

3. Avoid excessive alcohol consumption

Consuming excessive amounts of alcohol causes accumulation of fat around the internal organs of the body, due to which one may have to face many health problems. Alcohol has a high caloric content, affects metabolism, and encourages fat storage. It can also increase appetites and lead to poor nutritional choices. Cutting back on alcohol or eliminating it from one’s diet can contribute to a healthier waistline and overall well-being.

Also read: Visceral fat is dangerous! 5 reasons why you should get rid of it

4. Limit refined sugar intake

If you want to prevent the accumulation of extra fat inside your body, avoid refined sugar. Refined sugars raise blood sugar levels and cause insulin resistance and fat storage around abdominal organs. They are present in processed foods, sweet snacks, and drinks. The danger of visceral fat buildup can be decreased by choosing whole meals low in added sugars and using natural sweeteners like honey or stevia. This can also help you manage a healthy body.

5. Get enough sleep

Getting enough sleep is essential for controlling visceral fat. Lack of sleep alters the hormones that control hunger, boosting the desire for unhealthy foods and causing weight gain, including the accumulation of visceral fat. Consistently getting good sleep improves metabolism, hormone balance, and overall health, which helps people manage their weight and lose visceral fat. To encourage better body composition and reduce the risk of linked health disorders, aim for 7-9 hours of peaceful sleep each night.

Obesity is the root cause of many health problems. But it seems like not many people are focusing on weight management, as the global prevalence of obesity has almost doubled in the last three decades, according to a 2017 study published in the US National Library of Medicine. The study showed that in 2008, while 12 percent of adults were obese, 34 percent were overweight. Obesity is linked with an increased incidence of coronary heart disease, so weight loss is important. But the right weight loss exercises for heart patients need to be picked so that they don’t cause any complications.

Exercise is important for heart patients

There are multiple health benefits of exercise for people with heart conditions. But it is crucial to approach exercise with caution and under the guidance of a healthcare professional.

Here’s why people with heart problems need to exercise:

1. Exercise improves cardiovascular health

Regular exercise can improve cardiovascular health by strengthening the heart muscle, enhancing blood circulation and improving the efficiency of the cardiovascular system, says Delhi-based certified fitness and nutrition coach Abhi Singh Thakur.

2. Weight management

Exercise helps with weight management, which is important because excess weight can strain the heart and worsen heart conditions.

3. Manages blood pressure

Working out can help to lower blood pressure, which in turn reduces the risk of complications associated with high blood pressure, such as heart attacks and strokes.

4. Maintains cholesterol levels

Physical activity can improve the balance of good and bad cholesterol in the body, reducing the risk of plaque buildup in the arteries, says the expert.

5. Boosts mood and reduces stress

When you sweat it out, it can have positive effects on your mental health. This will help to reduce stress, something that is important for the heart health.

6. Increases endurance and energy

Building cardiovascular endurance through exercise can improve overall energy levels and the ability to perform daily activities without getting tired, Thakur tells Health Shots.

7. Gives you better sleep

Regular physical activity can lead to improved sleep quality, which is important for overall health and heart function.

Weight loss exercises for heart patients

People with heart problems might have doubts about hitting the gym or doing any activity that involves sweating it out. You can still lose weight by doing the following exercises in moderation:

1. Walking

• Start with a slow, steady pace for about five minutes as a warm-up.
• Gradually increase your pace to a brisk walk for 20 to 30 minutes.
• Cool down with five minutes of slower walking, followed by gentle stretching.

2. Cycling

• Use a stationary bike or a recumbent bike for a low-impact option.
• Start with a gentle warm-up for five minutes at a slow pace.
• Pedal at a moderate intensity for 15 to 20 minutes, maintaining a steady rhythm.
• Cool down by gradually slowing your pace for five minutes.

3. Swimming

• Start with a few minutes of easy swimming to warm up.
• Engage in 20 to 30 minutes of continuous swimming, focusing on your form and breathing.
• Gradually reduce your pace and swim slowly for a cool-down.

4. Chair exercises

• Sit on a chair that won’t move around, and keep your feet flat on the floor.
• Perform seated leg lifts by extending one leg straight and then lowering it,
alternating legs.
• Engage in seated marches by lifting your knees one at a time.
• Perform seated leg extensions by extending your legs out straight and then bending them back in.
• Complete two to three sets of 10 to 15 repetitions for each exercise.

5. Yoga

• Choose gentle yoga poses that promote flexibility, balance and relaxation.
• Perform poses like the mountain pose, seated forward bend and cat-cow pose.
• Focus on deep and controlled breathing while doing yoga.

The exercises are generally considered safer for heart patients due to their low-impact nature. They basically put minimal stress on the joints and the cardiovascular system. They are of moderate intensity, meaning they elevate the heart rate and increase breathing, but not to a level that would cause excessive strain on the heart. So, you basically need to avoid exercises or yoga poses that put strain on the heart or involve intense stretching.

High-Intensity Interval Training (HIIT) has gained immense popularity due to its efficiency in burning calories and improving cardiovascular fitness. The best part? You don’t need a fully-equipped gym to reap the benefits. With just a few key pieces of home equipment, you can create a challenging HIIT workout routine that will help you push your limits to achieve your fitness and weight-loss goals.

Equipment for HIIT workout at home

Here are 7 must-have home equipment items and machines for HIIT workouts:

1. Resistance bands

Resistance bands are versatile and perfect for adding an extra challenge to your HIIT routine. They come in various resistance levels, allowing you to customize your workout intensity. Incorporate resistance bands into exercises like squats, lunges, and shoulder presses to engage your muscles in new ways and achieve greater muscle activation.

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2. Battle rope

Battle ropes are excellent for full-body workouts that combine strength training and cardiovascular conditioning. By creating waves and slams with the ropes, you engage your upper body, core, and legs simultaneously. Battle rope HIIT workouts improve endurance, coordination, and overall strength.

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3. Kettlebells

Kettlebells are a staple in HIIT routines due to their ability to provide both strength and cardio benefits. They challenge your stability and coordination while performing exercises like swings, snatches, and Russian twists. The dynamic movements involved in kettlebell exercises elevate your heart rate, making it an efficient tool for burning calories.

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4. Dumbbells

Dumbbells are classic pieces of equipment that can be used in a wide range of HIIT exercises. They allow you to target specific muscle groups effectively while incorporating cardio elements. Exercises like dumbbell thrusters, renegade rows, and weighted lunges can be combined for a comprehensive full-body workout.

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5. Foam roller

Recovery is just as important as the workout itself. A foam roller helps reduce muscle soreness and improve flexibility, making it an essential addition to your HIIT setup. Spend some time rolling out your major muscle groups after a rigorous workout to prevent injury and enhance your overall recovery process.

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6. Air bike

The air bike, also known as the assault bike, is a powerful tool for high-intensity interval training. Its design ensures that the harder you pedal and push, the greater the resistance becomes. This translates into an intense cardiovascular workout that engages both the upper and lower body. Air bikes are perfect for interval sprints and calorie-burning sessions.

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7. Punching bag

A punching bag is not only a great stress reliever but also an effective piece of equipment for cardio-focused HIIT workouts. Incorporating boxing or kickboxing movements into your routine enhances your cardiovascular fitness while also toning your upper and lower body muscles. It’s a fun and engaging way to add variety to your workouts.

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Don’t think twice! Incorporate these equipment into your HIIT routine and transform your home workouts into challenging and effective training sessions. And be sure to warm up adequately before exercise, maintain proper form, and listen to your body to prevent injuries!

(Disclaimer: At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team but use your discretion and an expert’s opinion before using them. Their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

Struggling to find time to hit the gym, are you? Bring home some of the best cardio machines to meet weight-loss and fitness goals. Yes, having having the right cardio machines at home will allow you to burn calories, strengthen your cardiovascular system and boost your overall well-being.

Benefits of cardio exercises

Cardio exercises offer numerous benefits beyond weight loss. They boost heart health and increase lung capacity. Having a regular cardio workout routine also reduces stress, spikes energy levels and improves sleep quality. Together, all these factors contribute to a healthier and more fulfilling life

Best cardio machines for home gym

We have listed some of the must-have cardio machines for a home gym and shared some top-notch suggestions to help you stay healthy and fit without leaving the comfort of your home!

1. Exercise Bike

SPARNOD FITNESS SAB-05 Upright Air Bike Exercise Cycle for Home Gym

Exercise bikes are fantastic for low-impact, joint-friendly cardio workouts. These indoor cycles help to strengthen leg muscles, improve cardiovascular health and promote weight loss.

Give your upper and lower body a comfortable and effective workout experience with this air bike. Its air resistance system allows you to adjust the intensity, making it suitable or beginners and advanced users alike. Get ready to tone your muscles and shed those unwanted pounds with this reliable and sturdy exercise cycle.

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2. Elliptical Trainer

Elliptical trainers provide a total body workout with minimal impact on joints. They target both upper and lower body muscles, burn calories, and improve balance and coordination.

If you are looking to elevate your fitness game with this versatile cardio machine at home, try the Cockatoo CE03Advance Smart Series Elliptical Cross Trainer. It lets you track your progress and set fitness goals.

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3. Treadmill

Treadmills offer a convenient way to walk, jog or run indoors. They help in improving cardiovascular endurance, burning calories and tracking your progress. Adjust the speed and incline to match your fitness level and achieve your desired goals.

Upgrade your cardio exercise routine at home with Lifelong FitPro LLTM09 (2.5 HP Peak) Manual Incline Motorized Treadmill. It is a motorized treadmill that offers a smooth and comfortable running experience with a manual incline feature for added intensity. Track your speed, distance and calories burned to stay motivated during your workouts.

Also read: These 7 health benefits of treadmill workouts will convince you to bring a treadmill at home!

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4. Pedal Exerciser

Want a low-intensity workout to keep your cardio game going? Try compact and portable pedal exercisers. They improve blood circulation, strengthen leg muscles and gives you the convenience to use while sitting or standing. What’s more? It’s a great option for staying active, even during sedentary activities.

The Sparnod Fitness SMB-100 Mini Cycle Pedal Exerciser with Adjustable Resistance and Digital Display can be the solution to your search. You may place it under your desk or beside your sofa, and you can exercise while watching TV or working. The adjustable resistance allows you to customize your workout intensity, making it suitable for all fitness levels. Stay active and burn calories effortlessly with this mini cycle pedal exerciser!

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5. Step Machine

What makes a step machine one of the best cardio machines at home?
Well, step machines simulate climbing stairs, providing an effective lower body workout. They tone leg muscles, boost cardiovascular fitness and burn calories.

If you are ready to sculpt and strengthen your lower body, check out the MAHVIW Mini Stepper. It is sturdy, has a compact design and hydraulic resistance system, that make it ideal for home use. The adjustable resistance levels offer a challenge for beginners and fitness enthusiasts.

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How to choose the perfect cardio machine for home gym?

Choosing the perfect cardio machine depends on your fitness goals, available space and personal preferences. Consider factors such as the type of exercise you enjoy, the machine’s features, size and durability. Compare the benefits of each product listed here and identify the one that goes with your fitness needs.

(Disclaimer: This article was collaboratively written by the editorial team along with a creative AI tool. At Health Shots, we make a constant effort to break the clutter for our readers. All products listed are carefully curated by the editorial team. But their price and availability may differ from the time of publication. If you buy something using these links in the story, we may earn a commission.)

Losing weight and staying fit is a journey that requires dedication, commitment, and a well-rounded fitness routine. Losing belly fat can be especially challenging, but incorporating an exercise ball into your fitness routine can make a significant difference. This versatile piece of equipment can add a fun and dynamic element to your workouts while engaging multiple muscle groups and promoting calorie burn. Let’s take a look at five effective ways to use an exercise ball to target and reduce belly fat, helping you achieve a flatter and more toned midsection.

The exercise ball, also known as a stability ball or Swiss ball, is a highly versatile fitness tool that offers numerous benefits for individuals seeking to improve their strength, flexibility, and balance. Resembling a large inflatable sphere, the exercise ball typically ranges in diameter from 55 cm to 85 cm. It is commonly made from durable, anti-burst PVC material, ensuring it can withstand rigorous workouts and maintain its shape under pressure. The ball’s unstable surface challenges various muscle groups, engaging the core and stabilizer muscles, promoting better posture, and reducing the risk of injury.

Also read: 5 fantastic reasons why you need to add an exercise ball to your workouts

Ways to use an exercise ball to lose belly fat

1. Stability Ball Crunches

Traditional crunches can be intensified by using an exercise ball. To perform stability ball crunches, lie on the ball with your lower back and hips supported. Place your hands behind your head and engage your core as you lift your upper body toward the ceiling. Exhale as you crunch and inhale as you lower back down. Repeat for 10-15 reps, gradually increasing the number of sets as your core strength improves.

Stability ball crunches not only target the rectus abdominis (the front abdominal muscles) but also engage the obliques and deep core muscles, making it an excellent exercise for overall core development.

2. Planks on the Exercise Ball

Planks are exceptional for building core strength and stability. By adding an exercise ball into the mix, you elevate the difficulty and engage additional muscle groups. To perform a plank on the exercise ball, place your forearms on the ball and extend your legs into a plank position. Your body should form a straight line from head to heels. Hold this position for 30 seconds to a minute, focusing on keeping your core tight and stable.

As you progress, try adding movement by rolling the ball slightly forward and backward while maintaining a stable plank position. This added challenge will activate even more muscles in your core, enhancing your overall fat-burning potential.

3. Exercise Ball Russian Twists

Russian twists are fantastic for targeting the oblique muscles. Incorporating an exercise ball makes this exercise more dynamic and demanding. Sit on the ball with your feet flat on the floor, lean back slightly to engage your core, and hold a weight or medicine ball with both hands in front of your chest. Rotate your torso to the right and then to the left, tapping the weight on the floor beside your hips with each twist.

Perform 12-15 twists on each side for 2-3 sets. This exercise not only aids in burning belly fat but also improves balance and spinal mobility.

4. Exercise Ball Rollouts

Exercise ball rollouts are a challenging yet effective way to target the entire core, including the deep stabilizing muscles. Start in a kneeling position with the exercise ball in front of you. Place your forearms on the ball and engage your core as you roll the ball forward, extending your body into a plank position. Keep your back straight and hips in line with your shoulders.

Roll the ball back towards your knees to complete one rep. Perform 8-10 reps for 2-3 sets. If you find this movement too demanding initially, you can decrease the difficulty by rolling the ball out to a shorter distance.

5. Exercise Ball Leg Raises

Leg raises effectively target the lower abdominal muscles. Adding an exercise ball to this exercise creates an unstable surface, making it more challenging and engaging more muscle fibers. Lie on your back with the ball between your feet, legs straight up toward the ceiling. Place your hands beside you on the floor for stability. Slowly lower your legs towards the ground without touching it and then lift them back up to the starting position.

Complete 10-12 leg raises for 2-3 sets. As your core strength improves, you can experiment with different variations, such as scissor kicks or side-to-side leg raises.

Also read: Sara Ali Khan kills it with hanging leg raises, gives us serious fitness goals

These five exercises offer a diverse range of movements that engage various muscle groups, contributing to a stronger, more toned core. Remember, spot reduction is not possible, so combine these exercises with a balanced diet and regular cardiovascular exercises to achieve the best results. Stay consistent, be patient, and enjoy the journey to a healthier and fitter you!

Even the slimmest of us are not blessed with the flattest of the tummies! One of the best ways to get rid of the stubborn belly bulge is to exercise and eat a healthy diet. Exercise isn’t always about going to the gym. You can even sit on your chair and do these exercises. All you need is your chair and some willpower! Scroll down to find easy yet effective chair exercises for belly fat.

Before we know the exercise, we should know the causes of belly fat and work out ways to fix these issues for good. A sedentary lifestyle, lack of sleep and a poor diet are some of the many reasons that lead to fat accumulation around the tummy. Not only does it increase your risk of obesity but it also puts you at risk of acute or chronic diseases. The best way to get rid of belly fat is to live a healthy lifestyle.

Chair exercises to burn belly fat

Whether you are a couch potato or have a desk job, you can do some simple yet effective chair exercises that can help you get rid of stubborn belly fat.

1. Sitting crunches

You can never go wrong with the classic crunches. We are just giving it a twist. Try these sitting crunches that might help you in your journey of getting rid of the bulging belly. Here’s a step-by-step guide to doing sitting crunches properly:

1. Sit on the edge of the chair with your hands on the back of your head while interlocking your fingers. Lean back with your back straight.
2. Now, lift your chest towards your knees, contracting your abdominal muscles.
3. Exhale as you crunch forward and inhale as you return to the starting position.
4. Keep your core engaged throughout the exercise.
5. Do 15 repetitions and 3 sets of this exercise.

2. Knee raise

Knee raises are one of the easiest yet most effective exercises you can do to burn excess belly fat. Here’s how you can do it properly:

1. Keep your feet flat on the floor as you sit upright.
2. Place your hands on each side of the chair.
3. Life one knee towards your chest, keeping your foot flexed and your back straight.
4. Hold it for a moment, keeping your foot flexed and your back straight.
5. Keep your core engaged. Now, lower the foot back down to the starting position.
6. Alternate legs and repeat the movement for at least 15 repetitions. Do 3 sets of this exercise.

3. Side bends

Melt the belly fat away with this exercise that works on the love handles. Here’s how you can do it:

1. Sit upright on a chair with your feet planted on the floor.
2. Place your hands on either side of your head, with your elbows pointing out to the sides.
3. Now, bend towards your right, keeping your torso aligned and your left hip grounded on the chair.
4. You should feel the stretch on the left side of your body as you lower toward the right.
5. Hold it for a while and repeat on the other side. That completes one repetition.
6. Do at least 15 repetitions to reap the benefits.

4. Scissors

From your outer glutes to side bulge to abdominal fat, do this exercise that can work wonders for you and help you get rid of belly fat.

1. Sit on the edge of the chair with your back straight and hands on either side of the chair.
2. Extend your legs straight in front of you, hovering them slightly above the floor.
3. Lift your right leg upward as high as you can while simultaneously lowering your left leg toward the floor.
4. Keep your legs straight and cross them over each other again. Keep your core engaged while you do this.
5. Do at least 20 repetitions of this exercise and you can increase the count gradually.

5. Elbow crunch

A variation of the classic crunch, this exercise is a slight upgrade. Not just on your belly, it also works on the sides.

Here’s how you can do it:

1. Sit on a chair with your feet flat on the floor and back straight.
2. Place your hands lightly behind your back, with your elbows pointing out to the side.
3. Lean back slightly, maintaining an upright position while keeping your back straight.
4. Exhale and contract your abdominal muscles to curl your torso forward, bringing your elbows to your knees.
5. Focus on your abs to initiate the movement rather than pulling on your neck or head.
6. Hold the crunch position for a moment. Inhale and slowly lower your torso back down to the starting position.
7. Do 15 repetitions, in the beginning, and increase gradually.

While these exercises can help you burn belly fat, it is best to check with your healthcare provider and a fitness coach before making any changes in your routine.