5 simple exercises to reduce belly fat for men and women | Fitness

 5 simple exercises to reduce belly fat for men and women

Generally everyone regardless of men and women have 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. Along with this, some changes should be made in the diet. Do not eat a lot of food at one time, take small portions and eat five-six times. Drink water half an hour after eating food. Dinner should be finished by 8:30 or two hours before bedtime. Along with these, regular exercise can keep belly fat under control. Fruits, vegetables, red rice, red flour bread, chicken, fish, low fat milk etc. should be kept in the food list.

If you want to lose belly fat quickly, do these exercises regularly:

1. sit up

Lie 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 long periods of time. Get up and lie down, sit up again. This will happen once. You will do this a total of 12 times. After 12 times lie down and rest for one minute. After a minute, repeat the same routine. Do it again 12 times. In this way there will be a set of 12 bars. 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 ie 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. You will do this a total of 12 times. After 12 times lie down and rest for one minute. And 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 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 will 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 very 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 pose turn right once and again turn towards right waist or bring it to 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 can 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. But remember not to do abdominal exercises every day. Do it one day at a time in the initial condition. You will get good results. After the first one to two days you will feel pain in the abdominal muscles. This will ensure that your exercises are working, meaning that the fat cells are starting to break down. If you continue like this for two to three months, you will get good results. And after two to three months another exercise should be selected. Because if you do the same exercise for a long time, you don't want to work anymore.

Finally, remember that exercise must be followed by diet. It is not possible to get results by doing this exercise by eating unhealthy food. Avoid sugar and sugary foods and drinks. Cut down on excess oily foods altogether. Also, practice drinking plenty of water.