Looking at your self in the mirror everyday to notice a bulging mid section can be really demotivating. There are two things that can genuinely help you lose your belly fat and get a flat tummy: A regime of some super effective exercises and a clean and healthy diet. We want to bring to you a complete guide that will help you lose the excess fat in your mid section.
Player doing crunches to reduce belly fat
Let us talk about the kind of diet you must follow to get a flat belly.
a) Artificial sugar is a strict no-no. It can be in the form of desserts or drinks. You must avoid added sugar as much as possible as it only leads to slow metabolism and concentration of fat in your belly region.
b) Protein must be included in your diet. This not only helps you lose belly fat but also ensures that you do not crave for food round the clock. Similarly, add fiber to your diet.
c) Carbs in the form of junk food, candies etc. just lead to deposition of fat in your belly area. You must follow a low carbs diet if you wish to lose inches around your waist.
d) Drinking water helps clean up your system by removing all the toxins. Keep your body hydrated and energized by drinking a lot of water throughout the day.
e) Alcohol must be avoided. It not only increases your calorie intake but also adds fat around the tummy region. Not only that, it makes you feel bloated and can seriously damage your exercise and diet regime.
f) You can also choose to add coconut oil and green tea to your diet. They are seen to have components that help lose weight.
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Let us now look at some exercises to lose belly fat. However, you must note that cardio is a must as it is one of the most effective ways to lose belly fat. 40-45 minutes of cardio (walking, jogging, swimming, cycling, etc.), 5-6 times a week can do wonders.
Exercise #1
Bicycle Crunches
Instructions:
Step 1: Lie down on your back and extend your legs in front of you. Place your palms behind your head.
Step 2: Bend your knees and come in the tabletop position by keeping your thighs at a 90-degree angle with the floor or simply keep it straight.
Step 3: Twist your midsection, bring your left knee towards your chest and try to touch it with your right elbow.
Step 4: Get back to the initial position and repeat for the other side. Do quick motions.
Do this exercise for 2 minutes.
Exercise #2
Burpees
Instructions:
Step 1: Stand straight and keep your feet shoulder width apart. Keep your arms straight by your side.
Step 2: Get down in the squat position and lower yourself until your palms are on the ground next to your feet. Keep your back straight.
Step 3: Jump and push your legs back to get in the high plank position. Keep your body in a straight line.
Step 4: Do a push up by bending your elbows.
Step 5: Pull your legs forward such that they are between your arms.
Step 6: Get back to the squat position and jump as high as you can by extending your arms over your head.
Step 7: Land on your toes and go down directly to the squat position. Repeat.
Do this exercise for 2 minutes.
Exercise #3
V-ups
Instructions:
Step 1: Lie down on your back and extend you arms behind your head and your legs in front of you.
Step 2: With your arms and legs straight at all times, pull them off the floor. Your shoulders, head, arms, back and legs will all come off the ground. Your body will form a V while you balance on your tailbone. Try and reach for your toes. Engage your core throughout the movement.
Step 3: Get back to the initial position and repeat.
Do 2 sets of 20 reps each.
Exercise #4
Flutter Kicks
Instructions:
Step 1: Lie flat on your back and extend your legs in front of you. Keep your arms by your side.
Step 2: Lift your left heel off the floor and bring it about 6 inches off the ground. Step 3: Quickly lower it a little and lift your right heel off the floor. Do rapid movements to mimic a scissor motion. Do not let your heels touch the ground.
Do this exercise for 2 minutes.
Exercise #5
Leg Raises
Instructions:
Step 1: Lie flat on your back and hold the legs of a heavy chair behind your head. This is for additional support. You can also keep your palms under your hips. Your legs must be extended in front of you.
Step 2: Lift your legs off the floor and bring them up until they are directly pointing towards the ceiling. Engage your core.
Step 3: Lower them down and stop when they are just about 2 inches away from the floor. Repeat.
Do 2 sets of 20 reps each.
