Why You Suffer From Excess Belly Fat?
1. Poor Metabolism
3. Sedentary Lifestyle
5. Poor Sitting Posture
6. Stress And Diseases
Foods that Help You Reduce Belly Fat :
“Protein” is the most essential nutrient which helps us to reduce the excess fat (belly fat) and also in maintaining our body weight throughout our life.So, you can have food which are rich in natural protein.
- Fruits & Vegetables (mostly Apples,pomegranate,oranges etc)
- Green Leafy Vegetables
Exercises To Reduce Stomach Fat :
There is no better exercise that you can think of to reduce belly fat than crunches. It will help you to easily burn stomach fat and if this exercise is coupled with a proper diet intake, then you can see effective results in quick time.
- Lie flat on your back on a mat. Bent your knees with your feet touching the ground.
- Now place your hands just behind your head.
- Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.
- When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.
- Do this for 10 times and then repeat for two or three more sets.
2) Bicycle Exercise:
This is yet another exercise that will help you to shed excess fat round your belly area easily.
- Lie flat on the floor or the mat and keep both the hands on either side of your head.
- Now lift both your legs from the ground and bend them at your knees.
- Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.
- Now take your right leg out and bring your left knee close to your chest. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.
- Repeat this for 10 to 12 times for both the sides and for two consecutive sets.
3) Side Plank:
This abs exercise is more challenging than a traditional plank because you’re supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.
- Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.
- Brace your abs and lift your hips off the floor until you’re balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.
4) 90-Degree Static Press
This is a great way to wake up your core at the beginning of your workout or as a stand-alone exercise any time you want to squeeze in some extra abs work.
Lie face-up with your knees and hips bent 90 degrees, feet flexed. Extend your arms and press both palms on top of your thighs. Take a deep breath in, and as you exhale, brace your abs in tight, pressing your lower back against the floor as you push your thighs into your hands, pushing back against them (note: your legs should not move). Hold for 1 count and then release. Do up to 3 sets of 10 repetitions in a row.
5) Resisted Single-Leg Stretch
This Pilates-inspired move uses the same pressing action as the static press to deepen the engagement of your abdominal. The weight of your extended leg makes it more challenging.
Lie on your back and bend both knees into your chest, feet flexed. Interlace your fingers on top of your right thigh and extend your left leg out parallel to the floor. Lift your head and shoulders off the floor, curling up over the top of your rib-cage and looking at your legs. Press your palms against your right thigh while tipping your pelvis to bring your right knee in towards your chest (your hands should add resistance to your leg). Switch legs and press your palms against the left thigh as your right leg extends parallel to the floor. That’s one rep. Do up to 3 sets of 10 repetitions in a row.
6) Criss-Cross Lift and Switch
This two-for-one Pilates move doubles your flat-belly results.
Lie on your back with your arms by your sides. Extend both legs straight up to the ceiling, crossing your right leg over your left, toes pointed. Brace your abs in tight, inhale, and lower your legs about 45 degrees. As you exhale, bring your legs back into your body and lift your legs overhead on an angle (as if aiming to where the wall meets the ceiling behind you), lifting your hips and back off the floor, pressing down with your arms for support. Pause for 1 count, and then slowly roll through your spine to lower your hips and bring your legs back to the starting position. That’s one rep. Do up to 3 sets of 10 repetitions.