Generally, everyone regardless of men or women has belly fat complications. Belly fat in particular accumulates more than the rest of the body and the sad fact is that it takes a little longer to lose belly fat. However, it is possible to get rid of belly fat if you exercise regularly. So, it is better to know about some simple exercise to reduce belly fat.
Don’t eat a lot of food at one time, take small portions and eat five-six times. Drink the proper amount of water half an hour after eating food. Dinner should be finished by 8:30 or two hours before bedtime.
Check also: Sports Exercises To Get Rid Of Belly Fat: You Should Try
Simple Exercise To Reduce Belly Fat:
If you want to lose belly fat quickly, do these exercises regularly.
1. Sit up
Couch down on a flat surface or on the floor. Now fold both legs. Hands will be straight along the knees, facing forward. Now exhale and sit straight forward. Legs will be folded. Now lie down again in the previous position. Do not sit for a long time. Get up and lie down, and sit up again. This will happen once.
You should do this a total of 12 times. After a minute, repeat the same routine. Do it again 12 times. In this way, there will be a set of 12 times. You have to do two sets like this initially. Later you can increase the set to three sets.
2. Crunches
Lie straight on the floor. Fold the legs slightly apart. Place your hands on either side of your head ie behind your ears. Now exhale and rise upwards. Remember to exhale through the mouth and do not put any pressure on the neck. You will focus on your abdominal muscles. Do not bend your neck. The neck will be straight and you will be looking upwards i.e. towards the ceiling. Now lower yourself to inhale, but do not touch the entire floor with your head; Your head will have some clearance from the floor.
Come back up like this and crunch down. Can’t be done too fast. It should be done in a medium rhythm. After a minute start again in exactly the same way. Do it again 12 times. In this way, there will be a set of 12 bars; In this way, two sets should be made. Notice the contraction and expansion of your abdominal muscles.
3. Leg race
Lie straight on the floor. Raise both your legs straight up to 90 degrees. Both hands will be straight by the side. Now take a breath and lower the legs together. But the feet should not touch the floor. Your feet will have some distance from the floor. In that state, while exhaling, lift the legs up to 90 degrees again. Go down again. Stick to the floor from head to waist. Do two sets of 12 repetitions. This exercise is much beneficial for the lower abdomen.
4. Russian abs twist
Sit with your legs straight in front. Now fold both the legs and take the feet a little higher than the floor. Move the upper body slightly back from the waist. And keeping both hands in Namaskar posture, turn right once and bring it to the right waist again or to the waist. Do two sets of 12 times like this. It will reduce the fat around your waist and lower belly fat.
5. Plank
Lying on the back, fold both hands in front and rest on the elbows and toes, slightly elevated and keep the body in a parallel position. Stay in this position for 10-15 seconds. Stay for 10-15 seconds at first. Later you have to slowly increase the time to 40-45 seconds. This happened once. Do this two to three times. Take a short rest after each exercise. It will reduce your stomach as well as back and arm fat.
By doing these exercises regularly, you will surely get very good results. Do it one day at a time in the initial state. You will get good results. After the first one to two days, you can feel pain in the abdominal muscles. This will ensure that your exercises are working, meaning that the fat cells have started to break down. If you continue like this for two to three months, you will get good results. Besides, there are some sports that will help in losing fat.