5 simple exercises to reduce belly fat
In general, men and women have abdominal obesity complications. Abdominal fat is more accumulated than the whole body and it is very sad but it is true that it takes a little more time to reduce belly fat. However, if you can exercise regularly in the right way, it is possible to eliminate belly fat. As well as some changes in eating habits. Do not eat too much food at once and eat five or six times in small portions. Drink water half an hour after eating. Dinner should be finished by 8:30 am or dinner should be completed two hours before going to bed. In addition to these, it is possible to control abdominal fat by exercising regularly. The food list should include fruits, vegetables, red rice, red flour bread, chicken, fish, low fat milk etc.
if you wish to losebellyfat quick, do these exercises frequently.
1. Sit up
lie down on a flat place or on the ground. Now fold the legs. The hands will be straight along the knees, towards the front. Now sit up straight in front while exhaling. The legs will be folded. Now lie down in the previous position again. Do not stay in the sitting position for long. Get up and lie down again, sit up again. It will be like this once. You will do this 12 times in total. After 12 times, lie down and rest for one minute. After a minute start again in exactly the same manner. Do it again 12 times. In this way one set will be 12 times. You need to set two like this in the initial state. Later you can increase the set to three sets.
2. Crunches
Lie down on the floor straight. Fold the legs slightly apart. Place both hands on either side of your head i.e. behind the ears. Now exhale and go up. Make sure you exhale as if you were blowing through your mouth and do not put any pressure on your neck. You will pay attention to your abdominal muscles. Do not bend the neck. The neck will be straight and you will be looking upwards towards the ceiling. Now lower yourself to take a deep breath, but do not hit your head on the floor; There will be some gaps in your head from the floor. In this way, go up again and crunch down. Not too fast. You have to do a medium rhythm. You will do this 12 times in total. After 12 times, lie down and rest for one minute. And after a minute start again in exactly the same manner. Do it again 12 times. Thus 12 sets will be one set; Thus two sets have to be done. Pay attention to the contraction and expansion of your abdominal muscles.
3. Leg race
Lie down on the floor straight. Lift the legs straight up to 90 degrees. The hands will be on the right side. Now lower your legs in two pairs to breathe. However, the legs will not stick to the floor. There will be some distance to the floor with your feet. Exhale in that position and raise your legs 90 degrees again. Move down again. From head to waist will stick to the floor. Do two sets of 12 times in this way. This exercise is very beneficial for the lower abdomen.
4. Russian abs twist
Sit with your legs straight in front. Now fold the legs and move the soles of the feet a little higher from the floor. Move the upper part of the body from the waist to the back. And with both hands in a salutation, turn to the right once, turn to the right waist again, or bring it to the waist. Do two sets of 12 times in this way. This will reduce the fat on your waist and lower abdomen.
5. Planck
Lie on your back, with both arms folded in front of you, resting on your elbows and toes, keeping your body in a parallel position. Stay in this position for 10-15 seconds. There will be 10-15 seconds in the beginning. Later you can gradually increase the time to 40-45 seconds. It happened once. Do this two to three times. Take a little rest after each time. This will reduce your belly as well as back and arm fat.
If you do these exercises regularly, you will definitely get very good results. But remember not to do abdominal exercises every day. Do it one day in a row in the initial stage. You will get good results. After the first one to two days, you will feel pain in the abdominal muscles. This will make sure that your exercises are working, that is, the fat cells have started to break down. If you drag it for two to three months in this way, you will get good results. And after two to three months you will have to choose another exercise. Because if you do the same exercise for a long time, you don't want to work anymore.
Lastly, keep in mind that exercise as well as food is a must. It is not possible to get results by doing this exercise by eating unhealthy food. Keep sugar and sugary foods and drinks away. Absolutely reduce the intake of extra oily foods. In addition, make it a habit to drink plenty of water.
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