Belly fat can be some of the most stubborn fat on the body to lose. But Siobhan Sweet, who has amassed more than 29,000 followers on her TikTok channel Menopausewithsiobhan, recommended three “easy” exercises to help people on their belly fat loss journey – easy as they can be done seated.
Adding to a number of videos to help menopausal women get fit, Siobhan demonstrated beginner exercises to lose belly fat, which can be done seated.
She said: “You can do them anywhere, even if you’re at work!”
The first is ‘opposite elbow to knee’
Siobhan can be seen sitting on a chair with her hands behind her head, and alternating between her right and her left elbow, touches the opposite knee. Her knee raises upwards when she does this.
The second exercise is ‘open and close with tuck’
While seated, Siobhan lifts up her legs so they’re straight, still straight she opens and closes them, then tucks her legs in towards her chest.
The third exercise is ‘toe taps’
Again, while seated, Siobhan alternates between lifting her right leg straight, then her left, each time stretching out the opposite arm towards her toes.
Siobhan advised: “Do all exercises for 20 seconds then repeat.”
Aerobic exercise, while eating a healthy diet, may also help lose belly fat, as well as overall body fat.
Laura Cartwright, cardiac rehabilitation specialist and exercise physiologist at Wrexham Maelor Hospital, told the British Heart Foundation: “Aerobic exercise includes any activity that raises your heart rate such as walking, dancing, running or swimming.
“This can also include doing housework, gardening and playing with your children
“Other types of exercise such as strength training, Pilates and yoga can also help you lose belly fat.”
She added: “Seated exercise can be an effective way to burn calories and increase your aerobic fitness levels if you find walking or standing difficult.”
The NHS offers some general advice when it comes to doing physical activity. It says all adults should aim to do strengthening activities that work all the major muscle groups (legs, hips, back, abdomen, chest, shoulders and arms) on at least two days a week and do at least 150 minutes of moderate intensity activity a week or 75 minutes of vigorous intensity activity a week.
Exercise should also be spread evenly over four to five days a week, or every day, and time spent sitting or lying down should be reduced. It advises: “Break up long periods of not moving with some activity.”