Safe and Effective Ways to Lose Belly Fat. Skip the crunches — for now. Abdominal crunches and sit- ups should build strong muscles, but you might not see them under belly fat. ![]() In fact, crunches might actually make your stomach look bigger as you build up thicker abs. Instead, if you strengthen your back muscles, your posture will improve and pull in your belly. Pull your stomach muscles in tight, keeping your back, neck, and bottom in a straight line. Hold this position for 3. Rest and repeat 3- 5 times. Squats: Stand with your feet about 8 inches (2. Extend your arms in front of you and do four sets of 1. Side stretches: Stand up straight, with your feet hip- width apart. Put your right hand on your right hip, and lift your left arm straight up, with the palm facing right. Keeping your legs centered, lean to the right and . Repeat 3- 5 times on each side. Lose- Belly- Fat- Step- 7- Version- 5. Lose- Belly- Fat- Step- 7- Version- 5. I have also included a few lifestyle strategies that may help you lose belly fat, which include adding fiber and probiotics to your diet, following a nutrient tracker. How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the. Whether you're headed to the beach or simply want to have a flat stomach all the time, these diet, exercise, and life tips will help you reduce bloating, lose weight. ![]() Lose- Belly- Fat- Step- 7- Version- 5. Lose- Belly- Fat- Step- 7- Version- 5. ![]()
Lose Belly Fat Step 7 Version 2. ![]() Nutrition, Fitness, Medical, Wellness - MSN Health & Fitness. Top workouts to get flat, sexy abs. ![]() Simple Exercises To Reduce Belly Fat. Simple Exercises To Reduce Belly Fat. Ravi Teja Tadimalla. April 7, 2. 01. 7Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? ![]() ![]() ![]() ![]() If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time. Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to. Here, we have compiled a list of 1. Crunches: Nothing burns belly fat faster than crunches, which occupy the number one position in fat- burning exercises. Alternatively, you can also lift your legs off the floor at a 9. This will put pressure on your neck and result in pain. Just hold your hands above your head and perform the exercise. Your back should make an angle of 3. Only then you will feel pressure on your abdominal muscles. Back To TOP2. Twist Crunches: Image: shutterstock. Once you get used to the regular crunches, modify the basic crunch to get an even more effective tummy exercise. How To Do. Lie down on the floor with your hands behind your head. Bend your knees as you would do in crunches, keeping your feet on the floor. You have to lift your upper torso while performing crunches. But, in twist crunches, you have to lift just your right shoulder towards the left, keeping the left side of your torso on the ground. Again alternately, lift your left shoulder towards the right, keeping the right side of your torso on the ground. Repeat 1. 0 times. Back To TOPImage: shutterstock. How To Do. This is same as the twist crunch exercise. The only difference is that you need to tilt your legs to the same side simultaneously with your shoulders. The side crunch focuses on the muscles on your sides. Precautions Make sure you keep your movements steady and slow. The midsection, being a complex area, could hurt if you perform the twists in a hurried fashion. Back To TOP4. Reverse Crunches: Now it. This is another good exercise to reduce belly fat. Image: Shutterstock. How To Do. This is similar to the twist crunch exercise. The only thing that you need to do is tilt your legs behind simultaneously with your shoulders. The side crunch focuses on the muscles on your sides. Precautions Keep your back straight while performing the exercise, as arching it can result in pain, and in some cases, even injury. Back To TOP. Vertical Leg Crunch: Image: shutterstock. How To Do. That is, breathe in and lift your upper body from the floor towards the pelvis. Breathe out slowly. As you bring yourself down, breathe in again, and exhale as you go up. Do 1. 2 to 1. 5 reps and up to three sets. Precautions. Bicycle Exercise: No, you don. Thinking how you can do this? Lunge Twist: This is a workout for beginners who want to reduce belly fat quickly. Image: shutterstock. How To Do. Stand with your legs hip width apart. Keep your knees slightly bent. Lift both your hands in front of you, aligning them with your shoulders and keeping them parallel to the ground. Lunge forward as shown in the picture. Take a big step forward with your right leg, and sit down as if on a chair so that your knees make a 9. The left leg should be positioned backwards, supported by the toes. The spine should be kept straight. Rolling Plank Exercise: Image: Shutterstock. The rolling plank trains the muscles around your abdomen, hip, and lower back. How To Do. Position yourself on the floor with your knees and elbows resting on the ground. Keep your neck aligned with your spine. Look forward. Lift the knees up and support your legs on the toes. Contract your knees and keep breathing normally. This is the plank pose. Stay in this posture for 3. Now, start moving to and fro for the next 3. This is the rolling plank exercise. Lie down on the floor sideways. Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder, and the left leg should be above the right leg, keeping them together. Keep your knees straight. Your hips should not be touching the ground. Hold this position for 3. Once you get comfortable, you may hold this for one to two minutes. Repeat on the other side too. While you are in this position, you may also lift the leg on the top and bring it down again. This makes the exercise more effective – it works not only your abs, but also your thighs and hips. Variations Knee plank, rocking plank, reverse plank. Precautions Plank is a strenuous exercise, and you might feel like holding your breath while performing it. The Stomach Vacuum: Image: Shutterstock. Stomach vacuum exercises are low- impact exercises that place greater emphasis on breathing instead of increasing your heart rate. How To Doa. This is similar to what we call the cat stretch pose. This is also known as the four- point, transverse- abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat: Go down to the ground on all fours, supporting your body on your hands and knees. Inhale deeply and loosen your abdomen. As you exhale, tighten the abdomen muscles. Hold this position for 1. Repeat the process. Another type of stomach vacuum exercise is elevators. Imagine your belly to be an elevator that. You can try standing pelvic tilts. This is another form of stomach vacuum exercise. Stand with your legs hip width apart and bend your knees slightly. Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time, roll your hips out in the front. Do five to six sets. Variations Seated stomach vacuum, functional stomach vacuum. Precautions If you are suffering from any heart or lung ailment, it is best to avoid performing this exercise. This exercise must be performed only on an empty stomach, as doing otherwise might lead to indigestion. Back To TOP1. 0. Hold for five seconds. As you do so, ensure your right hand is on the right hip, and the left hand is raised upwards. Stay in the position for 1. Return to the original position. Now bend to the left, and retain the position for another 1. Slowly, you may increase the holding time to 3. Back To TOP. Cardio exercises are immensely helpful in reducing belly fat. Doing cardio on a regular basis will offer you other health benefits such as reduction of stress, an increase in your lung capacity, better sleep, and a sense of overall well- being. Back To TOP1. 2. Walking: One of the very first cardio exercises to reduce belly fat is walking. Well, then you should know that walking is a great and effective way to burn away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a healthy diet. A heightened metabolic rate will burn away calories at a faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking decreases the risk of injuries and is considered to be a good workout for beginners. Back To TOP. Running: You have to prevent your body from getting used to any fixed workout routine. Hence, you can switch occasionally. Try running for a change. It is an effective way to keep your heart rate up, burn calories, and lose belly fat. Back To TOP1. 4. Research suggests that jogging is more effective in breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that is extremely useful for fighting obesity and staying fit. Back To TOP1. 5. Cycling: This is another effective cardio exercise that helps you shed belly fat by burning calories. Ensure that your heart rate goes up while you are cycling. Back To TOP1. 6. The strokes you choose should be up- tempo and strenuous in order to. You can start by going for a swim once or twice every week. Back To TOPFollow these effective and simple exercises to reduce belly fat. You can easily do most of these exercises at home without the help of any personal trainer. All you need is determination and a lot of stamina. Reducing tummy fat is no longer an elusive dream! Click here to view an enlarged version of this infographic. Other Ways To Reduce Belly / Abdominal Fat. Eat Right: Reducing abdominal fat is 8. Have a healthy and balanced diet with adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food prepared at home. Go for raw fruits or veggies, or steam cooked veggies instead. Drink Water: Many get confused if they are thirsty, tired, or hungry, and end up nibbling sugary or fatty food. Always carry a water bottle, and make sure you keep sipping water throughout the day. One needs to drink six to eight glasses of water, though this depends on your weight and lifestyle. Calculate accordingly, and make sure you consume enough water. Short Bursts: According to recent studies, instead of working out for hours or running a few miles, doing short bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are. Say No To Sugar: Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many sources of hidden sugar, so it. Use alternatives like honey, palm sugar, and licorice extract. Reduce Sodium Intake: Of course, you need to add salt to your food. Instead of sodium salt, you can consider using potassium, lemon, and sea salts. Increase Intake Of Vitamin C: Vitamin C is important. Besides, it also helps block cortisol, a hormone that is secreted by the body under stress. A spike in the cortisol levels is the main reason for abdominal fat. Include Fat Burning Foods: There are many natural ways to reduce fat. Garlic, onion, ginger, cayenne pepper, cabbage, tomato, and spices like cinnamon and mustard. Consuming a few cloves of raw garlic and a one- inch piece of ginger every morning is good for fat metabolism. Having a glass of warm water with lemon juice and honey in the morning is a popular option for weight loss. Similarly, there are many other ways to include fat burning foods in one.
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