Sunday, June 16, 2024

5 Simple Exercises and 5 foods To Reduce Belly Fat

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There are many things in life that cause a perpetual worry in human minds. While some of these things may be related to mental and emotional aspects of life, some things may be purely physical in nature. One such physical thing that causes a lot of mental tension is belly fat. Belly fat causes distress since it doesn’t allow one look size zero. It also causes embarrassment making the whole structure look unruly and ugly. It detains us from flaunting the much desired curves since we appear bulky in the middle and so feels let down without any curves to flaunt.

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If not got rid off at the right time, belly fat can cause major health problems in the future to come. Many people who want to get rid of belly fat opt for dieting or exercising as individual choices. However, in a real time scenario, opting for dieting and exercising together will help get rid of belly fat in an easy manner. We provide here 5 exercises and 5 foods that can help you get rid of that unwanted belly fat quickly.

Exercise 1 – Crunches

Crunches are considered highly effective in burning Belly Fat among the many other exercises available. One of the best fat burning exercises, doing crunches regularly will help people get rid of belly fat in a rapid and steady manner. Lie down on an exercise mat with your back completely rested on the same. Lift both your legs in 90 degrees angle and place both your hands behind your head in a bent position. Alternatively you can also have both your hands crossed across your chest. Inhale completely and lift up the top portion of the body. Exhale slowly while you lift your upper body. Inhale when you return your upper portion of the body towards the mat on the ground.

If you are a beginner, repeating this 10 times will help you sustain the exercise. 10 times is considered as one rep. Do 2 to 3 reps to reduce the belly fat in a quick manner. There are many variations to Crunches, some of them being butterfly crunch, side crunch, shoulder press and dumbbell crossover punch

  • Do not get excited and pull your top portion of your body beyond possible extent since this may hurt your back
  • Ensure your head remains constant supporting your torso position so your neck doesn’t get impacted.
  • Any impact on the neck may cause severe pain
  • Avoid sitting straight when the torso is being lifted since this may not put pressure on the abdominal muscles. This will spoil the whole effort towards burning belly fat

Exercise 2 – Twist Crunches

Twist crunches are very similar to ordinary crunches. Beginners who become comfortable doing the regular crunches can get initiated into Twist crunches. Twist crunches are an advanced version of crunches. Similar to crunches, lie down completely on your back comfortably on a flat surface. Hold both your hands behind your back head. Having your feet fixed to the floor, bend your knees while lifting your upper portion of the body that crunches the abdomen muscles. The difference between regular crunches and twist crunches comes in this stage. Unlike in regular crunches do not life your complete upper portion of the body but one side at a time to touch the opposite knees. In simple terms, ensure the left hand knee touches the knees of your left leg and vice versa. Twist crunch burns belly fat in an effective manner. Repeat the same 10 times changing the legs and hands alternatively
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Exercise 3 – Side Crunches

Very similar to the twist crunch, the only variation is that the legs and shoulders of same side need to be tilted at the same side simultaneously. This crunch is mainly to reduce the fat on the sides of the body. Care must be taken to do this side crunches in a slow manner so you do not hurt your side muscles when this is done in a speedy manner.

Exercise 4 – Reverse Crunches

Reverse crunches are highly effective in burning belly fat. Reverse crunches are done tilting the legs in a simultaneous manner along with the shoulders. This is the only variation from side crunches. Reverse crunches also focuses in reducing the fat accumulated in both the sides of the belly. Do not arch your back while performing this exercise so you avoid injury.
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Exercise 5 – Bicycle workouts

Lying down on a flat surface with your back straight on the floor, hold both your hands behind your head. Bend both your legs completely to touch your chest and start pedaling movements. Keep pedaling as long as possible. This is again a good exercise to reduce your belly fat in an easy manner

Diet idea 1 – Right eating habits

Eating the right types of food at the right times regularly will help you burn the belly fat in a consistent manner. Ensure you eat food items that are high in nutrition. Avoid eating junk food items. Opt to eat home-made food at all points of time. Add steamed vegetables to your diet. Consuming fruits and vegetables in enough quantity regularly also helps reduce the excess fat accumulated in the body.
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Diet idea 2 – Avoid sugar intake

Sugar causes obesity and acts as the root for many lifestyle and degenerative diseases. Avoid sugar in all forms completely. Choose Licorice extract, palm sugar and honey so that you don’t feel deprived of sweetness in your life. Avoiding sugar not only helps reduce belly fat but overall obesity in an effective manner

Diet idea 3 – Avoid sodium salt completely

Learn to avoid salt in your food. You need not avoid food totally but gradually reduce the intake of salt in your food. Replace your regular sodium salt with other types of salts like lemon, potassium and sea salts. Going in for certain herbs and spices also may help you reduce your salt intake without much difficulty.
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Diet idea 4 – Drink plenty of water

Increase your water consumption. Ensure you drink at least 6 to 8 glasses of water every day. Drink fresh juice that energizes you rejuvenating your senses keeping you active throughout the day. Consuming enough water burns fat in the overall body particularly in the abdomen area

Diet idea 5 – Consume foods that burn fat

Many food items and drinks burn fat in an effective and easy manner. Drinking warm water regularly ensures excess fat in the abdomen area is burnt in a natural manner. Add honey and lemon juice to the warm water you drink to increase the chances and speed of fat burning. Eating raw ginger and a couple of garlic gloves will also help you to directly attack your belly fat. Ensure cayenne pepper, tomato, onion, garlic, cabbage and ginger gets added to your meals every day so your body fat gets burnt in a natural manner easily. Add spices like mustard and cinnamon to your diet regularly so you kick off the unnecessary fat out of your physical system.

Check Out : 12 Best fat burning foods
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