Exercises to reduce belly fat for men to help get rid of the obnoxious "beer belly"

 Abdominal fat is a concern of men and women, because this adversely affects both aesthetics and health. So, let's join our blogs to do 10 exercises to reduce belly fat for men to have a toned and healthy body!

Modern life today means that you are always caught up in hustle and bustle. Especially when men have to become the breadwinner of the family.

Because of being too busy, exercising and sports seems to be ignored by many people and over time the body will accumulate fat causing the phenomenon of "bloated belly".

In addition, because they are men, they are often pressured by the thought of “having to succeed soon” to prove themselves capable to family and friends, leading to prolonged stress.

According to studies, when the human body is under stress it produces cortisol and epinephrine, two hormones that increase blood sugar levels to give you more energy.

Therefore, the amount of glucose (a simple sugar) in the body will be lost quickly and give you a feeling of "cravings" to compensate for the lost sugar.

If the stress lasts long, you will experience uncontrolled eating leading to weight gain, "belly fat" or weight-related diseases.

Not only that, but stress also has consequences for insomnia at night or sleep lapses and poor sleep.

More importantly, a study in the US has shown that a person who lacks sleep will reduce about 7% of the ability to burn calories compared to those who get enough sleep and lack of sleep also increases the hormone that stimulates appetite.

The two factors above combine inadvertently making your weight increase abnormally, the part most likely to accumulate fat on the man is the abdomen. Therefore, in order to limit the increase in bust size, men need to be more active in physical training.

10 exercises to reduce belly fat for men

1. Basic abdominal crunches

• Step 1: Lie flat on your back on the floor, your feet on the ground.
• Step 2: Open your shoulder blades, hands behind your head.
• Step 3: Tighten the abdominal muscles, bend the upper half forward, the back lifted high 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 the desired number of exercises have been reached.

2. Fold your belly diagonally

• Step 1: Enter a preparation position similar to the "Basic Abdominal Crunch" movement.
• Step 2: Open your shoulder blades and put your hands behind your head.
• Step 3: Tighten the abdominal muscles and bend the upper half forward but tilt the body to the left, if the right elbow can touch the left knee, the better.
• Step 4: Slowly lower your back back to the floor.
• Step 5: Do the same as step 3 but tilt your body to the right.
• Step 6: Lower back to the floor.
• Step 7: Repeat step 3 and continue until the desired number of exercises have been reached.

3. Turn your abdomen upside down

• Step 1: Enter a posture similar to "Basic Abdominal Crunch".
• Step 2: Squeeze your arms to the floor and squeeze your calves into your hind thighs.
• Step 3: Tighten the abdominal muscles and lift both the legs and head up from the ground, note using the abdominal muscles to lift the lower body, not stretching the legs.
• Step 4: Lower yourself back to the prepared position.
• Step 5: Repeat step 2 and continue until the desired number of exercises is reached.

4. Keep balance in the seesaw position

• Step 1: Use your butt as a pillar, raise your arms straight over your head and straighten your legs.
• Step 2: Slowly lift your feet off the ground so that your body is balanced, almost like a V-shape.
• Step 3: Hold this position for 30 seconds.
• Step 4: Return to normal position.
• Step 5: Repeat step 2 and continue until the desired number of exercises have been reached.

5. Plank - plank posture

• Step 1: In the prone position, the elbows are on the floor.
• Step 2: Continue to put your feet on the ground so that your body is parallel to the ground.
• Step 3: Tighten the abdominal muscles and stay in this position for 30 seconds.
• Step 4: Slowly put your knees down first and return to normal position.
• Step 5: Repeat step 1 and continue until the desired number of sessions has been reached.

6. Raise arms and legs sideways

• Step 1: Enter a crawling position with your hands and knees on the floor.
• Step 2: Raise your left hand forward while stretching your right leg straight back so that both legs and arms are parallel to the floor.
• Step 3: Return to prepared position.
• Step 4: Do the same as step 2 for your right hand and left leg.
• Step 5: Return to prepared position.
• Step 6: Repeat step 2 and continue until the desired number of exercises have been reached.

7. Anti-cross jump

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

8. Footsteps combined with lifting weights

• Step 1: Stand up straight, hands stretched straight up and hold two weights above your head.
• Step 2: Step away from left foot forward so that the right leg is behind parallel to the ground, at the same time both hands are still holding the weight above the head.
• Step 3: Step left foot to return to the prepared position.
• Step 4: Do the same as step 2 for the right leg to step forward.
• Step 5: Step right foot to return to the prepared position.
• Step 6: Repeat step 2 and continue until the desired number of exercises is reached.

9. Squat weights change hands

• Step 1: Enter a traditional squat position with your feet shoulder-width apart.
• Step 2: Use a dumbbell and hold the dumbbell in your left hand.
• Step 3: Lower your body weight and keep your back straight.
• Step 4: Raise your body upright, at the same time move the weights from left hand to right hand.
• Step 5: Repeat step 3 and continue until the desired number of exercises is reached.

10. Squat combined using warm weights

• Step 1: Stand up straight, feet shoulder width apart.
• Step 2: Hand holding warm weights.
• Step 3: Hold your arms high in front of you so that your arms are perpendicular to the body.
• Step 4: Bend the body so that the dumbbells move through the legs to the back, but note that you still have to keep your back straight by squeezing the upper body to keep balance for the body.
• Step 5: Stand up straight and repeat step 3.
• Step 6: Maintain the exercise until you reach the desired number of exercises.

Some notes to avoid to limit "belly fat" in men

Most of the reasons leading to "belly fat" in men are due to stress, leading to a disturbed diet. Therefore, to limit this, the most essential job is to keep the mind at all times.

• Regularly "relieve stress", let your mind relax from work stress by listening to music, reading books ...
• Trying to advance and succeed in a career is a good thing to promote, but don't let social stereotypes affect you too much.
• Have for yourself a reasonable diet, limit eating processed foods outside because they contain a lot of fat that is not good for the body, causing rapid weight gain.
• Limit unnecessary drinking sessions because when drinking alcohol, men will use "snacks" to make the calorie intake increase and difficult to control how much you eat.

Regular exercise not only gives you a "perfect" body shape but also improves your physical and mental health, helping you to have enough energy for activities during the day.

In addition, each person also needs to pay attention to the daily diet, eat at the right time, at the right time and with enough nutrients for the exercise to be more effective.