Get flat tummy with these 7 exercises
Belly fat is a common problem in modern times. Every person wants to become slim and trim. But very few people take the necessary steps to achieve this goal. The reason for this is that they have no idea how to reduce belly fat.
Belly fat is linked to increased risk of cardiovascular disease, insulin resistance, metabolic syndrome and even cancer. If you want to reduce belly fat and stay healthy then it is important to understand what causes belly fat and what you can do to eliminate it.
The causes of belly fat include a poor diet, alcohol consumption, lack of physical exercise, stress, poor sleep, smoking, genetics, etc.
7 Exercises to Reduce Belly Fat
Exercise is one of the most effective ways to reduce belly fat and is highly recommended for anyone who wants to get a flat tummy.
Planks are the most fruitful exercises that can help you in achieving a flat tummy. It also helps in improving your posture by building isometric strength.
Sit on the floor in the press-up position and put your weight on your forearms while bending your elbows. Try to form a straight line through your body from shoulders to the ankle and contract your belly button into the spine. Hold this position for some time and then relax. Repeat the same 5-6 times every day.
Sit-ups help in strengthening the abdominal muscles, which ultimately reduces belly fat. To do this exercise, lie down flat on the floor and keep your face up. Cross your arms in front of your torso or put them behind your head, keep your low body still and move your upper body towards your knees. Take a long breath and exhale as you go up. Inhale as you bring your body back to the original position. Use your abdominal muscles to move up and down. Do this exercise 10-15 times every day.
Crunches are one of the fastest ways to get a flat tummy. It does not require any type of equipment. Crunches tend to build endurance and power in your abdominal muscles. To do this exercise, lie down on the floor and place your hand behind your head. Keep your feet flat on the ground and bend your knees. Slowly lift your upper body off the floor and exhale as you go up. Inhale as you come down. Repeat this for a few minutes and then relax.
Who says you need an actual bicycle to reduce belly fat? This bicycle exercise can help you with your goal without evening stepping out of your house. To do this bicycle exercise, lie down on the ground and keep your hands behind your head. Lift your legs off the ground and bend them at the knees. Try to do the movements with your legs like you would while riding a bicycle. Repeat 10-12 times for each set every day.
Lunge twist is very effective for beginners and is one of the best exercises to strengthen your core. Make sure not to twist your knee or bend your spine forward while doing this exercise. Start by keeping your legs hip-width apart while standing and slightly bend your knees. Bring your left foot forward in a lunge position and twist your upper body to the left with your torso. Try to reach your outstretched arms across your left side and move your arms slowly towards the center. Do the same with your right foot.
The stomach vacuum exercise puts more emphasis on your breath and therefore is a great technique to reduce belly fat. It works to train the abdomen muscles and improves posture as well. Start by standing upright on the floor and place your hands on your hips. Exhale as much as you can, you should be able to feel your lungs becoming vacuum. Expand your chest and contract your stomach as much as you can.
Hold this position for a few seconds and then release. Repeat 10 times. Remember to do this exercise only on an empty stomach to avoid digestive issues. People with heart and lung conditions are advised not to perform this particular exercise.
Burpees work on your core, chest, shoulders, tummy and triceps. Start by standing with your feet shoulder-distance apart and lower your body in a low squat position. Place your hands right outside of your feet and hop your feet back, this will allow your chest to touch the floor. Push your hands against the floor to lift your body up into a plant position and then jump your feet outside of your hands. Put all the weight on your heels and jump explosively into the air with your arms overhead. Repeat this for a few minutes and then relax.
The first thing you have to do is work on your diet. Try to eat fewer carbs, more protein and fibre-rich food. This will help in improving your metabolism. Moreover, you must reduce your sugar intake to a great extent. Sugar increases your body weight by adding belly fat to your body. Apart from this, you should drink plenty of water every day. Water will help you detoxify your body and burn excess belly fat. Along with a proper diet, inculcate the aforesaid exercises in your routine to get a flat tummy by burning fat.