by Sitting for long hours at a desk job can have noticeable impacts on your lower body. Over time, this contributes to fat accumulation, leading to increased abdominal fat. At the same time, this can cause stiffness in the hips and increased muscle cramps. To deal with this, training standing can be beneficial for maintaining fitness and vitality. These exercises not only help in losing weight, but also provide protection against various diseases. Let’s 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 a great standing exercise for rapid weight loss. Doing this daily not only helps in reducing weight but also strengthens the legs. Apart from this, it also helps in improving your digestive system.
How to do this exercise:
- To do this, stand up straight on the mat. Pull both hands up and straighten your elbows as well.
- Now bring both arms down and stick them to the floor. While doing this, keep your waist straight and do not bend your knees.
- Make sure there is a one-step space between your legs. This will help you balance your body.
- Hold this position for 30 seconds to 1 minute.
- Now return to your starting position and start again
- Repeat the same movement 10 times and slowly increase the count.
2. Hip Circles
Excess abdominal fat can lead to obesity. To keep your body in shape, the hip circle is one of the best exercises. It helps in reducing not only belly fat but also hip fat. Plus, it strengthens your pelvic floor muscles.
How to do this exercise:
- To do this exercise, stand up straight and maintain a distance between the two legs. So that you don’t fall or become unbalanced during exercise.
- Now place both hands on the waist, rotate the waist with the hips clockwise and make a circle.
- This movement can help reduce fat accumulated around the hips and waist. Do this exercise for 1-2 minutes and repeat.
- After performing this exercise, let the body relax and let it relax for some time.
3. Lateral reach
Lateral reach exercises are very beneficial for strengthening the arms. Apart from this, this exercise also helps in burning belly fat by boosting your metabolism and calorie consumption. Doing this exercise daily is also very beneficial for gut health.
How to do this exercise:
- To do this exercise, stand up straight on the mat. Now, lift your right arm, tilt your body to the left and keep your left hand on your waist.
- Return to the starting position.
- Now, pull the left arm up, tilt the body to the right and keep the right arm on your waist.
- Perform this exercise 10 times on each side during your workout.
- During the exercise, keep your legs and spine straight.
4. Standing leg raises
Standing leg raises are good for increasing lower body flexibility and strength. Practicing this exercise regularly can help you lose belly fat. What else? This helps strengthen your pelvic muscles.
How to do this exercise:
- To do this exercise, stand up straight. Now make fists with both hands and bring them closer to your stomach.
- Keep your back straight during the exercise. Now walk with a gap of 3 to 4 steps between the two legs.
- Take your right leg out and straighten it. Do the same with your left leg.
- Repeat this exercise 10 times on each side.
5. Squatting Twists
Squat twists burn more calories than crunches, crunches, or simple squats, making them one of the most effective exercises for losing weight around your waistline.
How to do this exercise:
- Place your feet hip-width apart.
- Squat down and make sure your thighs are parallel to the floor.
- Turn your body 90 degrees to the right as you jump.
- After quickly touching the ground with your feet, jump again and return to the center.
- Returning to center, squat again and repeat in the opposite direction.
Perform these exercises regularly to benefit from all the benefits these exercises have to offer you!
