1. Circuit training
If you want to build muscle and burn fat at the same time, you have to perform circuit training three days per week. How can you achieve this? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one set of 15 repetitions. Don’t forget to follow every exercise with one minute of jumping rope. You should be able to burn around 500 to 600 calories per workout.
2. Go for abdomial muscles workout
If wondering how to lose tummy fat quickly, then include abdominal muscles workout in your ‘tips to reduce belly’ list. So this three times in the week. Crunches and leg raises for three sets of 20 repetitions should be done. Also, do planks by holding your body in a push-up position on your elbows for 30 to 60 seconds for four sets.
3. Eat healthy
The kind of food you will eat in this period is vital in bringing about any change. Natural foods like fruits, vegetables, whole grain breads and pastas, chicken, beef, fish and low fat dairy should replace processed foods full of sugar.
1 /8 Exercises for a flat stomach
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- Losing belly fat is the hardest, they say. And when you want to strengthen your core and lose the flab, we most normally recourse to crunches. here are some moves that can help you lose fatten from the mid-section. Each of these moves stimulate and tighten the congress of racial equality muscles while burning calories .
Losing abdomen fat is the hardest, they say. And when you want to strengthen your core and lose the flab, we most normally repair to crunches. hera are some moves that can help you lose fat from the mid-section. Each of these moves stimulate and tighten the core muscles while burning calories .Read moreRead less
- Lie straight on the shock with your legs extended over your hips. Pull yourself up, like one would do while doing crunches ensuring that your hands reach towards your feet. Bring your arms bet on overhead, lowering your correct branch towards the floor. Repeat the like with entrust leg. reprise 20 times .
Lie straight on the floor with your legs extended over your hips. Pull yourself up, like one would do while doing crunches ensuring that your hands reach towards your feet. Bring your arms back overhead, lowering your right peg towards the floor. Repeat the lapp with exit leg. reprise 20 times .Read moreRead less
- Lie down with your back onto the floor. Bring your hands behind your mind. Start with your legs bent at approximately 45 degrees angle ; bring the right knee into the chest while straightening out your leave stage. At the same prison term, rotate your top half bringing your right elbow to your left knee, then switch to the other side. repeat 3 times, 1 minute each .
Lie down with your back onto the floor. Bring your hands behind your head. Start with your leg bend at approximately 45 degrees angle ; bring the right stifle into the chest while straightening out your leave leg. At the same time, rotate your top half bringing your right elbow to your leave stifle, then switch to the other side. duplicate 3 times, 1 infinitesimal each .Read moreRead less
- Begin in a seat position with your knees bended. Extend your legs so your body forms a right angle. Breathe comfortably throughout the move. Hold for 30 to 60 seconds. repeat 5 times .
Begin in a seat position with your knees bent. Extend your legs so your body forms a right angle. Breathe comfortably throughout the move. Hold for 30 to 60 seconds. repeat 5 times .Read moreRead less
- lie on your stomach. Bend your elbows immediately under shoulders and clasp your hands. Your feet should be hip-width apart, and elbows shoulder-width apart. Contract your ab, then tuck your toes to lift your body. You should be in a straight line from pass to heels. Hold for 30-40 seconds and recur .
lie on your stomach. Bend your elbows immediately under shoulders and clasp your hands. Your feet should be hip-width apart, and elbows shoulder-width apart. Contract your abdominal, then tuck your toes to lift your body. You should be in a straight occupation from promontory to heels. Hold for 30-40 seconds and repeat .Read moreRead less
- Stand with your upper body straight and shoulders back and slack, and chin up. Step forward with one leg, lowering your hips until both knees are flex at 90-degree angle. Make certain your front knee is immediately above your ankle, not pushed out besides far. Your other knee should not touch the floor. Keep the weight on your heels as you push bet on astir to the starting stead. repeat with alternate legs .
Stand with your upper body directly and shoulders rear and relax, and chin up. Step forward with one branch, lowering your hips until both knees are bended at 90-degree angle. Make certain your movement stifle is directly above your ankle, not pushed out excessively far. Your other stifle should not touch the deck. Keep the weight unit on your heels as you push back up to the starting side. reprise with alternate legs .Read moreRead less
- Get into a high plank situation. Begin to lower your body and keep your back flat and eyes focused about three feet in front man of you. Push back up and keep your core engaged, exhale as you push binding to the starting position. reprise for 10- 20 times.
Get into a high board position. Begin to lower your body and keep your back flat and eyes focused about three feet in front of you. Push back up and keep your congress of racial equality engaged, exhale as you push rear to the starting position. repeat for 10- 20 times .Read moreRead less
- To perform this exercise, first stand straight with your feet shoulder-width apart. Extend your hands straight out in front of you. Sit down like you ‘re sitting on an complex number moderate. Keep your back directly. Your thighs should be parallel to the floor. Keep your body compressed, and crusade through your heels to bring yourself back to the starting position. repeat 10 times.
( Picture Courtesy : Thinkstock/Shutterstock )To perform this use, first stall straight with your feet shoulder-width apart. Extend your hands straight out in movement of you. Sit down like you ‘re sitting on an complex number chair. Keep your back straightaway. Your thighs should be parallel to the floor. Keep your body rigorous, and push through your heels to bring yourself back to the starting position. repeat 10 times.
( Picture Courtesy : Thinkstock/Shutterstock )
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4. Avoid salt
To minimize water retention, lower your sodium intake. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.
5. Drink water
Have adequate water to flush away those toxins. This will give you dual benefits of a glowing skin and a flat tummy. Drinking water does not only mean having gallons of water in a day, but also drinking healthy drinks like green teas with anti-oxidants and fresh vegetable and fruit juice.
6.
Stay away from alcohol
Alcohol can make your stomach feel bloated. To get that perfect tummy for a figure-hugging dress or silk saree, stay away from having any alcohol for this week atleast.
7.Say bye-bye to stress
Stressing and anxiety can cause the over-production of a certain hormone called cortisol, which encourages weight gain about the belly area. So try to keep your cool!
Common exercises to reduce belly fat
Here are some common exercises that you should do when trying to reduce your waistline.
Bear Crawl
Start with coming on all fours. Your hips should be in line with your knees and hands below your shoulders. Lift your knees slightly above the ground. Make sure your back is flat, legs hip-width apart and arms shoulder-width apart. Move your right hand and left leg forward. Now do the same with the other leg and hand. Repeat the move while alternating sides.
Bicycle Crunches
Lie on your back with legs stretched and arms resting by your side. Put your hand behind your head (do not interlock them) and try to lift your shoulders and upper back off the ground. At the same time bend your left knee and bring it towards your chest and move your right elbow towards the centre. Your knees and elbow should meet in the middle. Pause and then take your leg and hand to the starting point. Perform the same exercising with the other elbow and knee.
Sit-ups
Lie down on your back with your knees bent and feet placed firmly on the ground. Place both your hands behind your head, without pulling on your neck. Now lift your upper body off the ground up toward your knees. Do not forget to breathe out when you do so. Hold on for 2-3 seconds then slowly lower yourself down, to return to your starting point. Breathe in when you go down.
Flutter kicks
Lie on your back with your legs together and hands underneath your buttocks. Lift your right leg off the ground slightly past the hip height. At the same time lift the left leg so it hovers a few inches off the floor. Your back should be on the ground. Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion. To make this exercise more challenging, lift your head and neck off the floor.
V-ups
Lie on your back and extend your arms behind your head. Your feet should be kept together and toes pointed. Keeping your legs straight, lift them up and at the same time raise your upper body off the floor. Keeping your core tight, reach out for your toes. Lower yourself and return back to the original position.
Also see:
- What is the fastest way to lose belly fat in a week?
Doing cardio and abdominal exercises every day, coupled with a healthy diet (that is low in calories, fats, and sugars) is an efficient strategy for losing belly fat quickly. - Which fruits are good for a flat tummy?
Banana, full of potassium, helps your body get rid of excess water weight. Avocados prevent blood sugar spikes that cause the body to store calories at the waistline. Consumption of antioxidants-rich blueberries also help in reducing belly fat. - What causes belly fat in women?
Poor diet, imbalance in gut bacteria, sedentary lifestyle, and short or low-quality sleep can lead to excess fat around the abdomen. Many women gain belly fat with age as their metabolism slows down and fewer calories are burnt. Changes in the female body during menopause, pregnancy and postpartum can also contribute to a larger abdomen.
You ‘ve been missing your everyday at the gymnasium very much, thanks to your busy schedule ( or plain indolence ), and abruptly you realize that in one week you have to attend a wedding.You want to wear your favored sari or figure-hugging dress but are disquieted about your soft stomach bulging out. This makes you worry about how to lose the fatten around your pot. While you can not reduce fat, you can lose belly fat by decreasing your full soundbox fatty share. And you do n’t have to completely alter your day by day habits to get a flat digest within 7 days ! fair follow these 7 tips to reduce belly and flaunt your abs the way you have constantly dreamt of ! If you want to build muscleman and burn fat at the lapp time, you have to perform tour training three days per week. How can you achieve this ? Indulge in full body exercises like lunges, push-ups, and pull-ups, for one sic of 15 repetitions. Do n’t forget to follow every exercise with one moment of jumping r-2. You should be able to burn around 500 to 600 calories per workout.If wondering how to lose pot fatness promptly, then include abdominal muscles workout in your ‘tips to reduce belly ‘ list. So this three times in the workweek. Crunches and leg raises for three sets of 20 repetitions should be done. besides, do planks by holding your body in a push-up put on your elbows for 30 to 60 seconds for four sets.The kind of food you will eat in this time period is critical in bringing about any change. natural foods like fruits, vegetables, whole grain breads and pastas, chicken, gripe, fish and low fat dairy should replace processed foods full of sugar.To understate urine retentiveness, lower your sodium consumption. This means you need to avoid salt. You can flavour your food with other herbs and spices instead.Have adequate water to flush away those toxins. This will give you double benefits of a glowing hide and a bland stomach. Drinking water does not only mean having gallons of body of water in a sidereal day, but besides drinking healthy drinks like park teas with anti-oxidants and clean vegetable and fruit juice.Alcohol can make your stomach tactile property bloated. To get that perfective stomach for a figure-hugging dress or silk sari, stay away from having any alcohol for this week atleast.Stressing and anxiety can cause the over-production of a sealed hormone called hydrocortisone, which encourages weight gain about the abdomen area. sol try to keep your cool ! here are some common exercises that you should do when trying to reduce your waistline.Start with coming on all fours. Your hips should be in line with your knees and hands below your shoulders. Lift your knees slenderly above the crunch. Make certain your back is flat, legs hip-width apart and arms shoulder-width apart. Move your right hand and left leg forth. now do the like with the other branch and hand. Repeat the go while alternating sides.Lie on your back with legs stretched and arms resting by your side. Put your hand behind your oral sex ( do not interlock them ) and try to lift your shoulders and amphetamine back off the grind. At the same time bend your leave knee and bring it towards your breast and move your right elbow towards the concentrate. Your knees and elbow should meet in the center. Pause and then take your leg and hand to the starting point. Perform the lapp drill with the other elbow and knee.Lie down on your back with your knees bent and feet placed firm on the ground. Place both your hands behind your point, without pulling on your neck. now lift your upper consistency off the crunch astir toward your knees. Do not forget to breathe out when you do therefore. Hold on for 2-3 seconds then lento lower yourself down, to return to your starting period. Breathe in when you go down.Lie on your back with your legs together and hands underneath your buttocks. Lift your right leg off the grind slightly past the hip altitude. At the lapp clock lift the left leg so it hovers a few inches off the floor. Your back should be on the background. Hold this position for 5 seconds, then switch the stead of the leg, making a bat kick motion. To make this exercise more challenge, lift your head and neck off the floor.Lie on your rear and extend your arms behind your head. Your feet should be kept together and toes pointed. Keeping your legs uncoiled, lift them up and at the same time raise your upper body off the floor. Keeping your core tight, reach out for your toes. Lower yourself and return back to the original position.Also see : Where Do You Lose Weight First
