Do you find it hard to fit into your favorite dress? Are you stressed looking at the fat in your stomach in the mirror while preparing yourself every morning? If so, now is the time to take action so that you can begin to work on your health.
Belly fat not only looks bad, but it is also a storehouse of many internal problems such as diabetes, heart disease and more. Belly fat or visceral fat accumulates between your organs such as the stomach and intestines. This exposes toxins that affect the functioning of your organs and puts you at greater risk for diseases such as Type 2 Diabetes. If you are trying to lose flab at your waist you should start by eating a high-fiber diet. Be sure to limit your intake of sugar, this adds sugar to the colas and cold coffees as well. Avoid processed foods as this may already be loaded with trans-fats.
In addition to the awareness diet, you should have an active lifestyle. Take 30 minutes on your busy daily routine to walk, play a game, swim or engage in any activity that makes you roam. Burning calories is the key to reducing belly fat. Finally, to turn a flab into a fab, you need to pinpoint this specific area to eliminate fat and shed muscle. Here are a few stomach tests that can help you get better as suggested by experts.
One of the best exercises you can do for your core is wood. It helps to improve your posture by building isometric strength. According to Vinata Shetty, the planks tone and tighten the abdominal muscles in the abdomen and support the spine.
Go down to the upper compression area. Place the weight on the forearms while bending your elbows. Build a straight line on your body from shoulders to ankles, suck your belly button on the spine and hold the position for a while to relax. At first you can hold the position for only 8-10 seconds. Don’t worry, this will increase as you continue to do this. Repeat five to six times the same.
2. Side Plank
It helps to maintain proper posture and reduce stress in the spine and therefore helps prevent back problems. It strengthens the abdomen and back muscles and can be done at any time but flexibility is key here.
Stretch your legs and lie on your right side so that your feet and buttocks sit flat on top. Place your right elbow under your shoulder, while flexing your inner muscles lift your hips and knees down. Hold the position for a few seconds and return to normal. Repeat the same on the other side.
3. Sit up
Strengthening the abdominal muscles is a benefit of this exercise. Start by lying on the floor on the floor, looking up. You can put your arms behind your head or fall in front of your muscles. Now, keep your lower body still and move your upper body to your knees. Take a deep breath and exhale as you ascend. Inhale as you return your body to the mat. Make sure your arms are not too tight on your head and neck. You should use your abdominal muscles to move up and down, so make sure your neck is not stressed during this exercise. Do this 10-15 times.
4. Russian Twist
Sit on the floor and bend your knees slightly, your heels should be flat on the mat. Now, start leaning back until you feel that the abdominal muscles are involved. You can also come to this position by lying on the floor first. Now, bend your knees and lift your upper body to your knees. You will be creating a V-shaped shape with your body and your thighs forming V arms. Hold your arms straight in front of your face. Slightly change from one side to the other. Make sure you are moving with the strength of your abdominal muscles and not just your arms. As you get better at this exercise, you can try to hold the ball or the weights as you move from side to side.
Crunches are considered to be the fastest way to burn belly fat and are the easiest to do at home without machines. They tend to build endurance and strength in your abdominal muscles. Lie on the floor, put your hand behind your head, get on your knees and place your feet on the floor. Lift your upper body down, exhale as you ascend and inhale as you descend. Repeat, for a few minutes to rest.
Conclusion: These suggested excercises can be done at home to get rid of tummy fat and have a firm belly. It can be done within 30 minutes if you have a very busy schedule.