четверг, 18 февраля 2016 г.

8 Simple Exercises To Reduce Belly Fat

8 Simple Exercises To Reduce Belly Fat


8 Simple Exercises To Reduce Belly Fat


The Captain’s Chair Leg Raise :


This exercise requires a captain’s chair, a rack with padded arms allowing for the legs to hang free that is commonly found in gyms or health clubs. To do this exercise, stand on the chair and grip hand holds. Press back against the pad then raise knees to the chest to contract the abs then lower them back down. Do 1 to 3 sets with 12 to 16 repetitions.


Rolling Plank Exercise:


The rolling plank exercise is another popular exercise that will work great on your lower back, hip and abdomen areas.


Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.


You need to look forward so that your neck is aligned with your spine.


Now lift the knees up so that you support your legs now on your toes.


Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe


normally during this routine.


Now move to and fro for the next half a minute to constitute a rolling plank exercise.


Stomach Vacuum:


This breathing exercise makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.


You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but the air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.


Some of the Tips to Lose Belly Fat Fast:


Don’t Eat Sugar.and Avoid Sugar-Sweetened Beverages Like The Plague.


Have More Fruits and Vegetables


Eat Foods Rich in Fiber.


Avoid sleeping in the afternoon and also immediately after having meals.


Add more soups and salads to your diet.


Take sufficient amount of water every day.


1 to 2 tablespoons of apple cider vinegar a day vanishes belly fat.


Sip a cup of hot water 10 minutes before and after every meal.It helps burn belly fat fast.


Eating More Protein May be The Best Long-Term Strategy to Reduce Belly Fat


Include one citrus fruit to your daily diet.(Citrus fruit: grapefruit, orange, lemon, and lime.


Pinch some yellow juice into a glass of warm water and add some salt to it. Continue drinking this every morning to boost your metabolism


Eat the Right Foods:-Chia Seeds,Dark Leafy Greens,Cayenne Pepper,Lean Meat,Fruit juices(Avocados), dark chocolate and whole grains.


Take Herbal Teas


Losing belly fat just by spot exercising stomach won’t do. Exercise your entire muscle groups in whole body workouts.


Walking, jogging, running, cycling, aerobics etc. increases your body’s capacity to burn more calories.


I wish all the best to you and your efforts to lose belly fat thank you.


Original article and pictures take http://www.stylesofliving.com/articles/exercises-to-reduce-belly/3 site

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