Fitness instructor Dinaz demonstrates five home exercises to reduce belly fat, starting with cardio to burn calories and then targeting abs. She debunks the myth that crunches alone work, emphasizing that you need to raise your heart rate to mobilize stored fat. The five moves include step-touch cardio, crunches, standing knee lifts, oblique floor work, and lower-ab leg raises, all doable in small spaces.
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Hey guys, welcome back to my channel. Super excited to share with you that so many of you have DM'd me privately and saying that, "Dinaz, we want to work on our belly fat." Here you go. In this video, I'm going to be explaining to you the causes of belly fat and what are the top 5 exercises that you need to do to get your belly inside. So if you're ready to push your belly inside and work on that belly fat, This video is for you. So the first thing I want you to know is the causes of belly fat. The main cause of belly fat is because we are seated on a chair all the time, and because we are seated on a chair all the time, we don't move our body so much. So fat accumulates in this area, which is called the core, or in normal terms, it is called the belly. Now, most people are under the impression that for you to burn fat in the belly area, you have to do a lot of crunches. Wrong! That is a misconception that 99.99% of the people have. For you to burn fat in your belly area, all you need to do is to first burn calories. Why do you need to burn calories? Because when you burn calories, the fat gets metabolized from that area. But when you do only specific exercises for your belly, The muscle inside that becomes very toned, and when the muscle becomes very toned, you cannot see this beautiful muscle as long as you have a lot of fat on it. So here there are two steps to getting rid of belly fat. Number one is cardio activities in order to burn the fat over there, and number two is belly exercises. So in this video, I'm gonna show you exercises to burn fat and as well as do crunches. Now, this might not be easy for all of you, but in this video I want to take you from the standing position and we're going to go in the lying down position. Now, if you cannot lie down on the floor, that's absolutely okay. You can stand and do the cardio exercise, and then you can go down on the bed or on the sofa and still do the belly fat exercises, the belly toning exercises. So if you're ready, let's get started. The first exercise that I've told you is going to be for burning fat. So now this is a side step, a step touch, which I generally do for my community members, for the Deenaz Fitness community members. Now why do I focus on this side step so much? Because when we are exercising from the comforts of our own home, we don't have that much place in our living room or in our bedroom. Like right now I'm in my living room and I don't have like a whole room to work out. So just like that, If you have just a small space to work out in and you don't want to go out into— go outdoors for the walk, then you can do this simple exercise which is called the step touch. Now, as you increase the range of motion, your heart rate will start going up, and as you start adding arms, your heart rate will start going up further. So I am going to take this exercise which is called the step touch. I'll give you the easy version of the step touch, which is a side-to-side version. Now remember that I'm mirror imaging you, so I'm on my left leg, but I want you to do it on your right leg. And as you go further and further and bigger and bigger, or start using your arms further and further or further up, remember your heart rate is gonna go up. So this is the basic step for— is called the step touch. Bigger moves, bigger move. And now you can do this exercise for 30 seconds or 1 minute, and you'll realize as your heart rate is going up because your arms are also over your head. And when your arms go over your head, your heart rate goes up. So let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. 11, 12, 13, 14, 15, 16, 17, 18, 19, 20. You could do this for 20 counts, 30 counts, 30 seconds, 60 seconds, whatever you want. The next exercise is now targeting your upper abs. So let's get started. Go grab your mat, put your mat down. And working on your upper abs. So hands behind your head, fold your legs, hands behind your head. Now a lot of you say that, "Dhanaz, our neck is hurting when we do our ba— our crunches." But the reality is, if you use your neck, you will hurt in your neck. But if you use your abdominal muscles to lift up, then you will not get hurt at all. So let's go. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Head down. Now you can rock yourself up like this, or you can always turn to one side and come up. Now why do I like all this? Let's go up and let's go down. Why do I like all these exercises? You know why? Because our bodies was designed for that. So the next exercise, we're going to do the cardio exercise, which is going to be a knee lift. So you can stand on your mat, you can stand in front, wherever you want, just be comfortable. Now, things to remember when you do the knee lift is a lot of people tend to do this, okay? Now when you do this, what's happening to my back? My back is arching, and that is going to cause me back pain. Here we are trying to get rid of belly fat. So this knee lift is going to be lifted from here. So you're going to use your quadricep muscle, which is your front thigh muscle, and engage and activate your hip flexor muscles, which are your hip muscles, joining all into the knee joint. So we're going to go up and up. Remember, when you do any cardio activities, especially cardio aerobics, and if you're a beginner, you don't want to use your arms. You only want to do this. Okay, so let's get started without the arms. 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19. Up! Remember I told you if your arms go over your head, that means your heart rate is going up. And as your arms go up Knees need to go higher and higher and higher and higher. Last 4, 4, 3, 2, and 1. Check out your heart rate. On a scale of 0 to 10, you need to ask yourself, how tired are you? If you are between 6 and 8, that means you're actually burning fat in the belly. The next exercise, which is on the floor, is for your oblique muscles. So lie down on the floor and working on the obliques, so fold your legs, put your arms to your side, and you're gonna go 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12. 12, 13, 14, 15, 16, 17, 18, 19, and 20. Head down and breathe. And the last bonus exercise which I want to show you is for your lower abs. Gonna lift both your legs up, hold it there, and as you lower your legs You feel this pressure in your lower abs. Now, if your back is weak, your back will arch, but if your back is strong, you can hold your legs for at least 20 seconds. 1, 2, 3, 4, 5, 6, 7, 8, 9, 10, 11, 12, 13, 14, 15, 16, 17, 18, 19, and 20. Come back and relax. Once again, you can come up, you can cross your legs, or you can turn to one side and stand up again. So these are my favorite workouts where I make you do belly fat exercises, which is your cardio activities and specific exercises for your abs. By doing this, you go into the fat burn on one side and And you are also going to go into toning that muscle. So as the fat is melting away, you've also got really beautiful toned, uh, toned belly. And that's what I do for my community members. Now if you are a community member, let me know in the comments below, how do you feel when you do the live workouts with me? And if you are new to my channel and if you're not part of the community and if you really want to get started on your journey, and come and work with me closely, there's a link in the description box. Click on the link. I have a free webinar. Just come in there, check it out. And don't forget to like this video if you really enjoyed it and you felt the moves in your body. Share it with your friends and click on the bell icon because every time I post a new video, you'll get a notification. Thank you once again for watching.
