Exercises to reduce belly fat

 Exercises to reduce belly fat

First 1 minute jogging
Then run 30 seconds
Then 1-minute jogging again
Running 30 seconds
5 minutes like this

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Many people are embarrassed about the problem of belly fat accumulation or belly growth. Not only that, the accumulation of fat in the abdomen is directly related to heart disease, diabetes, high blood pressure, colon cancer, etc. If there is more fat in the middle of the body, it is called an 'apple' shaped body, which is more harmful than excess BMI. Abdominal fat is basically visceral fat. This leads to various complications in metabolism, accumulation of fat in the blood vessels and liver, insulin resistance.

How to understand?

Measure with a ribbon in the middle of the area from the bottom of the rib cage to the hipbone or waist bone. Hold the ribbon straight and measure it by exhaling loudly. If you measure over 60 centimeters for women and 60 centimeters for men, you should understand that you have belly fat.

What to do

To reduce belly fat or belly, you need to change your eating habits as well as exercise. Let's find out how to reduce it.

 Exclude sweet and savory foods, high sugar foods, such as soft drinks, sugary foods, cakes, pastries, chocolate, etc.

Eat more non-vegetarian and fibrous foods. Eat more green vegetables, fresh fruits.

Increase the amount of physical exertion. Walk regularly. In addition, you can do certain exercises to reduce belly fat.

Abdominal exercises

Brisk walking: First walk slowly for one minute, then increase the speed and walk vigorously for 30 seconds. Walk slowly again for one minute, again vigorously for 30 seconds. Thus 5 to 10 minutes.

Jogging: First one minute of jogging, then 30 seconds of running, then another minute of jogging, and 30 seconds of running. 5 minutes like this.

Crunch: Lie on your back on a mat. Now try to bring the knees close to the chest. At the same time lift the body with the hands behind the head and bring it closer to the knees. Inhale while bringing the knee head together, exhale while returning to the previous position. Do it 10 to 20 times twice a day.

90-degree foot: Lie on your back on the mat, palms of your hands will be on the mat. Now lift the legs up to ninety degrees. Hold for 10 seconds. Keep the legs straight and bring them down without bending the knees. Do it 10 to 20 times.

Flatter kick: Lie on your back on the mat and place your hands under your hips. Now slowly lift the head, shoulders, and legs from the mat to the top. In this case, move your legs quickly. 5 to 10 times.

Stretching the abdomen: Lie on your back. Straighten both hands and move them to the back of the head. At the same time try to touch the floor by tightening the soles of the feet. You will feel the tension in the abdominal muscles. Stay like this for 5 to 10 minutes. Breathing will remain normal.

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