An apple a day keeps the doctor away but an apple-shaped body may not. You are probably aware that there are four common female body shapes:
Women with broader shoulders and narrower hips; fat is deposited mainly in the abdomen and chest, which appear larger than the rest of the body
Women whose waists measure less than nine inches smaller than the bust or hips; fat is distributed in the abdomen, buttocks, and chest
Women with narrow waists and almost equal bust and hip sizes; body fat is distributed in the upper and lower body
Women whose hips are bigger than their bust; fat tends to be stored in the buttocks, hips, and thighs
The hourglass shape is considered as the “ideal” female form. But whatever your body shape is, you need to exercise, particularly if you are an apple, because studies reveal that apple-shaped women have a greater risk of heart disease. Even women who are of normal weight but have apple shapes are still at risk. Having excess belly fat also increases your risk of bone loss, certain types of cancer, reduced brain volume, and type-2 diabetes.
How to Lose Belly for Women: Must-try Exercises
If you are among the millions of ladies who have used “how to lose belly fat for women” and other related search terms on Google, you must have read about the different workout programs that all claim to be the most effective for belly fat loss. To simplify things for you, the first thing you need to realize is that you cannot “spot reduce.” You can’t expect to lose fat just in your abdomen, which is why traditional crunches or sit-ups are not effective.
Fortunately, most people who need to lose weight tend to burn fat first in the abdominal region because visceral fat or deep belly fat is easier to lose compared to subcutaneous fat, the fat that lies just under your skin. Here are some of the best exercises that will help you lose fat fast in your belly and throughout your body:
High-intensity interval training (HIIT)
Forget about running on the treadmill for hours. HIIT or interval cardio requires less time but can help you lose fat fast better than traditional aerobic workouts. You can do this exercise outdoors or use an elliptical machine, recumbent bike, or treadmill. Warm up for about five minutes. Go all out by running or pedaling as fast as you can for 30 seconds and recovering for 90 seconds. Do eight burst and recovery cycles. This exercise will help you burn calories for hours even after you have stopped exercising.
Exercise ball crunchesThese crunches are more effective than regular sit-ups because they involve your entire body. Put your hands behind your head or cross your arms over your chest and place the exercise ball under your lower back. After putting your legs in such a way that your knees will have a right angle, lift your body 45 degrees and return to start position. Make sure to keep your neck and the ball stable. Do 12 to 16 repetitions and complete two to three sets.
Side planksSide planks are core exercises that work your abdomen, back, hips, legs, and obliques. Lie on your side, extend your legs one on top of the other, put your elbow under your shoulder, and straighten your forearm. Lift your hips and knees off the floor while using your forearm and legs to support yourself. Hold the position for at least five seconds before lowering yourself and taking a break. If you are an exercise newbie, bend your knees and use them and your forearm to support yourself. Lift your lower leg off the ground while holding the plank position if you want to increase the difficulty level of the exercise.
Exercise ball roll out
This exercise targets your deepest core muscles. Kneel behind a large exercise ball, put your palms on top of it, and straighten your arms. Slowly roll the ball towards and away from you while stretching out your body. Roll the ball forward as far as you can while maintaining your balance and control of the ball. Use a smaller ball to increase the level of difficulty.
Super-slow strength trainingBuilding more muscle will help you burn fat better. But don’t be afraid of bulking up because you don’t need to do a bodybuilding workout. Super-slow strength training is HIIT using weights and emphasizes that fat loss and muscle gain are stimulated by the intensity, not the number of repetitions. Complete two sets of the basics -- bicep machine, chest press, leg curl, leg extension, lat pulldown, and tricep machine -- and focus on lifting the weight with control. Lift the weight gradually and lower it as slowly as possible (about 10 seconds each way). Repeat until the muscle is exhausted.
These are just some of the most effective exercises for burning fat. To make the most out of any type of exercise, apply Sweet Sweat, the scientifically-tested topical thermogenic workout enhancer, on the body part or muscle group that you are targeting. Sweet Sweat is formulated to increase circulation, which helps you exercise better, harder, and longer as well as recover faster.