Health Fitness

Exercise to reduce abdominal fat for a woman at home: the Russian twist

Exercise to reduce female abdominal fat at home: the Russian twist

If the dog in your belly is the pain in your mirror, then it’s time to act once and for all. Exercise to reduce abdominal fat for a woman at home and a healthy diet is the key. However, knowledge about how her body works is also essential. For example, keep in mind that a primary cause of body fat is your genetic makeup. Therefore, if she has an excessive amount of body fat, hereditary traits may be part of the reason. Also, women tend to experience abdominal weight gain as they go through menopause. Normal changes in cellular activity within your body can change the way you distribute fat. As a result, body fat is redistributed from other parts to the belly region. These natural changes in your body become more noticeable as you age. Therefore, compensate for these bodily factors and reduce fat with regular exercise. If you don’t, your waistline will likely remain large or even increase in size.

The danger of belly fat

Let’s examine the structure of our abdominal region in more depth to understand how it affects us. First of all, visceral fat is the deep abdominal fat that we carry and that poses a serious threat to our health. Women must fight this fat to avoid cardiovascular disease, diabetes and other types of cancer. Also, follow a nutritious, calorie-controlled diet to prevent excess body fat from accumulating. But keep in mind that consuming more calories than you expend results in the accumulation of abdominal fat. Therefore, exercise regularly and properly to burn off the calories that cause fat gain. Rule of thumb: You must burn more calories than you take in to lose and maintain your weight.

How to perform Russian twists

Sit up and roll over for a flat tummy with this cool ab exercise! This exercise consists of a seated posture and a side-to-side rotation of the upper body. Feel free to hold a basketball while spinning, or just keep your hands together.

  1. Sit on an exercise mat with your knees bent and your upper body leaning back at a 130-degree obtuse angle. Put your heels on the ground and support your body with your butt.

  2. From this position, clasp your hands in front of you with your arms extended toward your knees.

  3. While holding the position, rotate only your upper body (waist and above) from side to side. During each turn, lead your body with your arms pointing toward the ground on either side. Allow your shoulders to point at an angle perpendicular to your lower body for optimal core rotation tension.

  4. Repeat each twist for 10 repetitions.

Eat healthy, keep exercising

Change your unhealthy eating habits and eat plenty of fruits, vegetables, whole grains, lean protein, and healthy fats. Also, don’t skip meals and drink plenty of calorie-free fluids, like water. Finally, eat 6 small meals instead of the usual 3 large meals per day. Restricting portion sizes and calculating daily calorie intake will help you lose weight. Calorie-burning cardio activity is one of the best ways to combat stubborn belly fat. Workouts that target your abs effectively burn calories and reduce your body fat percentage. As you shed belly fat cells through activity, the chiseled waistline you desire will appear.

Control belly fat, menopause and cellulite

All the exercise in the world can’t reduce belly fat, you also need to eat right and manage stress. First of all, stress is one of the main contributors to excessive bulging of the stomach in women. Stress causes an imbalance within the sufferer, increasing their stress hormones, insulin and cortisol. As a result, women gain more weight around the waist. Another thing that can cause a hormonal imbalance is menopause. This hormonal state is the result of poor diet, ingestion of toxins in the air, and household products. In addition, inadequate daily hydration plus vitamin and mineral deficiencies cause a deterioration of health. To reduce the stress hormones cortisol and insulin and rebalance your body, balance your progesterone and estrogen.

Fight your craving for junk food

Avoid processed foods, fast foods, and junk food at all costs. As you eat, your body will reject these artificial “foods”, regardless of how good they taste. Artificial preservatives and flavors are a disguise to hide the unhealthy status of junk food. Bottom line, stay away from anything that is packaged and has weird-sounding ingredients listed. Twinkies, Ho Hos, and other bagged foods put unnecessary stress on your body. Your body shouldn’t have to suffer from the food you give it. Instead, eat healthy, organic foods that are free of additives, artificial flavors, and preservatives. As a result, your body will be happy and function as it is supposed to.


In conclusion, slow down, meditate, let your body rest and recharge to prepare for each new day. Between your physical activity and your diet, focus on mental and emotional nutrition. For example, turn off your electronic devices and leave social networks from time to time. The more distractions you have, the harder it will be to stay focused. Also, avoid negative people. Emotionally, it will help keep your stress hormones in balance, and in turn reduce belly fat. In terms of exercise, don’t overexert yourself in pursuit of a smaller waist. Strenuous exercise is not necessary to reduce abdominal fat and can be counterproductive to weight loss. Finally, combine your workouts with cardio exercises, yoga, or Tai Chi. These two low-intensity exercises are good for burning abdominal fat and are not as stressful on the body as other high-intensity exercises. That said, you should be well on your way to conditioning your waistline as long as you take massive action.