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Get rid of excess belly fat with these exercises at home

Moonshine
By Moonshine | self meida writer
Published 7 months ago - 4779 views

So, before we discuss on how to lose belly fat, we have to know what belly fat is.

Belly fat also known as " abdominal fat" are the subcutaneous(right under the skin)fat which is found around the waist area and act as a store for energy, heat and protection of internal organs.


Having Small amount of belly fat is totally fine and healthy, BUT when it becomes excessive leading to "beer gut" (pot belly), then it could be dangerous.

BUT, don't worry there are ways to get rid of stubborn belly fat, so let's go!!!

HOW TO GET RID OF BELLY FAT


1. CUT DOWN ON SUGAR INTAKE

If your diet consists of carbonated drinks, alcohol, frizzy drinks, and sugary foods like chocolates and cakes or junk foods such as potato chips biscuits, cookies it will make losing weight harder for you.

Instead eat more of fruits and vegetables.

2. TRY TO ENOUGH SLEEP AND DESTRESS BEFORE GOING TO BED


3. EXERCISE

Exercises such as cardio helps to lose weight and when combined with certain exercises helps to lose belly fat.


* RUSSIAN TWIST

The Russian twist targets all the muscles in your core, making it a great exercise to lose belly fat.

How to perform:

* Sit on the floor and bring your legs out straight. 

* Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. 

* Balancing here, twist your torso from side to side without moving your legs.

* Do 3-5 sets following 15-20 repetition.


* PLANK

Plank is one of the best calorie burning and beneficial exercises.

How to perform

* Plant hands directly under shoulders, like you’re about to do a push-up.

* Ground toes into the floor and squeeze glutes to stabilize your body.

* Neutralize your neck and spine by looking at a spot on the floor about a foot beyond your hands. Your head should be in line with your back.

* Hold the position for 20 seconds. As you get more comfortable with the move, hold your plank for as long as possible

* Remember to breathe.

* Repeat for 20 times.

* CRUNCHES

This exercise helps to work and tone the belly and abs.

How to perform

* Lie down on your back. 

* Plant your feet on the floor, hip-width apart. 

* Bend your knees and place your palms at the back of your head. 

* Contract your abs and inhale.

* Exhale and lift your upper body, keeping your head and neck relaxed.

* Inhale and return to the starting position.

* Repeat for 20 times


* FLUTTER KICKS

* How to perform

* Lie on the floor with your legs extended and with your hands either palms facing down next to you or under your glutes. 

* Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up). 

* Hold and then slowly return to starting position.

* Remember to breathe.

* Repeat for 20 times.


* KNEE PULL INS

* How to perform

* Lie flat with hands under your buttocks.

* Keep your knees together and pull them in towards you while moving your torso towards them (lift your head, neck and shoulders up).

* Hold and then slowly return to starting position.

* Repeat for 20 times.

* Engage your core and breathe.


For maximum results do this exercises 4-5 times daily for 2 weeks.

And remember to add cardio exercises such as jumping jacks, running, skipping or jogging for at least 20 minutes per day for optimum effect.

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