Lose Belly Fat at Home
Worried about your bulging belly? Are you finding you are bulging out belly embarrassing? Is it becoming difficult to fit in your favorite dress? If you want to get a flat belly then you will have to make a few changes in your lifestyle, the most important thing being a dedication and mental conviction (see why you should not to take fat burners). Many people quit soon after starting, as there are no short-cut to lose weight. If you are wondering for some best tips, this article will surely help you lose a few inches. Understand the difference between Fat loss and weight loss.
Crunches are traditional abdominal exercises. It helps to reduce your belly fat and flatten your stomach by tightening your muscles. Look at some of the best indian food for weight loss.
- You must focus on bringing your ribs close to your belly button. Raising your chest high is a good exercise for your hip flexors but not for the abdomen.
- At the end of each crunch, pause for a few seconds with your back firmly against the floor.
- Many people end up straining their necks. Maintain about 3 inches gap between your chin and chest.
- On the way down, don’t relax keep squeezing your abs and come down slowly, rather than a drop.
- Exhale on your way up and inhale on the way down. Do not hold your breath during a crunch.
When you are familiar with crunches, you can easily try a more effective crunch. You have to lift the right shoulder towards your left while keeping the left torso on the ground and vice-versa. Use your abdominal and hips to lift you up, not your hands and arms. See the important vitamins for weight loss.
Inside crunch, you have to tilt your legs to the same side as the shoulder simultaneously.
The picture shows the right side crunch. Similarly, you can try the left crunch.
Precautions: Keep your movements steady and slow.
It is a good exercise to lose lower abdomen fat, especially for women. Lie on your back as shown in the photo, legs bent to 90 degrees. Tighten your abs, lift your hips off the ground, and take them closer towards your chest. Pause for a second at the top and then lower your hip back slowly. Also see the food that are meant for weight loss.
Precautions: Keep your back straight while performing the exercise. Arching can result in pain or even cause back injury.
It is a very simple exercise to do. If you are thinking of buying a bicycle going by the name, you can relax. You do not need a bicycle for this. See the benefits of exercise and weight management.
Lie on a floor with your hands behind your head. Lift both of your legs and bending them at the knees, bring one knee to close your chest leaving the other. Similarly, do for the other leg. Repeat the cycle as if you are riding a bicycle.
Abdominal v-ups work both the upper and lower abdominal muscles at the same time.
Precautions: The exercise is injury-prone and can cause a lower back injury if the popular technique is not adopted.
Jogging is an excellent cardiovascular exercise. A 20–minute jog per day and a healthy diet will not take much longer to get you results. Do not expect results to come within a week or so as you cannot control the part of the body from where the fat is consumed. Continuous loss of weight will ultimately result in loss of belly fat too.
Running is a good way to burn calories, which ultimately decreases body fat. Five minutes of running at a speed of 10 miles per minute burn about 45 calories. Besides belly fat control, running increases levels of good cholesterol improve lung function and lower risk of blood clots.
This is a good exercise for the whole abdomen and reduces the risks of stroke and heart attacks.
Precautions: Always try to keep your back straight as much as possible. Try not to hunch over. Russian twists put a lot of pressure on the lumbar spine.