Sitting for extended hours in a desk job can have noticeable impacts on your lower body. Over time, it contributes to the accumulation of fat, resulting in increased belly fat. Simultaneously, it can cause stiffness in the hips and an increase in muscle cramps. To deal with it, engaging in standing workouts can be beneficial for maintaining fitness and vitality. These exercises not only aid in weight loss but also provide protection against various illnesses. Let us explore some effective standing exercises for weight loss.
Standing exercises to reduce belly fat
To lose overall weight and get rid of stubborn belly fat, practice these 5 standing exercises regularly:
1. Forward fold
The forward fold is an excellent standing exercise for quick weight loss. Doing this daily not only helps reduce weight but also strengthens the legs. Apart from this, it also helps improve your digestive system.
How to perform this exercise:
- To do this, stand straight on the mat. Pull both hands upwards and straighten the elbows as well.
- Now, bring both arms downward and stick them to the ground. While performing this, keep your waist straight and do not bend your knees.
- Make sure there is a gap of one step between your legs. This will help you balance your body.
- Hold this position for 30 seconds to 1 minute.
- Now, go back to your starting position and do it again
- Practice the same movement 10 times and slowly increase the count.
2. Hip circles
Excess belly fat can result in obesity. To keep your body in shape, the hip circle is one of the best exercises. It helps reduce not only belly fat but hip fat as well. Also, it strengthens your pelvic floor muscles.
How to perform this exercise:
- To do this exercise, stand straight and maintain distance between both legs. So that you won’t fall or get imbalanced while performing the exercise.
- Now place both hands on the waist, rotate the waist with the hips in a clockwise motion, and make a circle.
- This movement can help reduce the fat accumulated on the hips and waist. Do this exercise for 1 to 2 minutes and repeat.
- After performing this exercise, leave the body loose and let the body relax for some time.
3. Side reach
Side reach exercise is very beneficial for strengthening the arms. Apart from that, this exercise also helps burn belly fat by boosting your metabolism and calorie burn. Doing this exercise daily is also very beneficial for gut health.
How to perform this exercise:
- To do this exercise, stand straight on the mat. Now take your right arm upwards, tilt your body towards the left, and keep your left hand on your waist.
- Go back to the starting position.
- Now, pull the left arm upwards, tilt the body towards the right, and keep the right arm on your waist.
- Perform this exercise 10 times on each side during your workout.
- While performing the exercise, keep the legs and spine straight.
4. Standing leg raises
Standing leg raise is good for increasing flexibility and strength in your lower body. Regular practice of this exercise can help with losing belly fat. What’s more? It helps strengthen your pelvic muscles.
How to perform this exercise:
- To do this exercise, stand straight. Now make fists with both hands and bring them near the stomach.
- Keep your back straight while doing the exercise. Now, walk by making a gap of 3 to 4 steps between both legs.
- Take the right leg outside and straighten it. Do the same with your left leg as well.
- Repeat this exercise 10 times on each side.
5. Squat twists
Squat twists burn more calories than crunches, sit-ups, or simple squats, making them one of the most effective exercises to lose weight around your waistline.
How to perform this exercise:
- Place your feet hip-width apart.
- Squat down and make sure your thighs are parallel to the floor.
- Twist your body 90 degrees to the right as you jump up.
- After quickly tapping your feet to the ground, jump again, and rotate back to the center.
- As you return to the center, squat again and repeat in the opposite direction.
Perform these exercises regularly to gain all the benefits these exercises have to offer you!
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