Struggling to lose stubborn belly fat? Do you want to know how to have a flat stomach? Wouldn’t it be great if you knew exactly what exercises to do instead of shooting in the dark? How about a list of easy and viable diet tips? Read on for the 5 best exercises and 5 diet tips for a flat tummy in just a few weeks.
How To Get Flat Belly Naturally At Home
5 Best Exercise To Get a Flat Tummy Fast
Here are some effective exercises to strengthen your core and flatten your abs at the same time.
#1. Cardio and HIIT
Cardio and HIIT (high-intensity interval training) are essential if you want to burn fat. Before detecting a reduction in your waist or belly, you should try to eliminate fat from your body in general. As the body loses total fat, it also helps to lose weight. Focus on basic exercises to tone your muscles, which will make you look thinner.
Do exercises such as running, jogging, jumping rope, boxing jumps, squat jumps, running stairs, high knees, jumping jumps, burpees, swimming, Zumba, dancing or playing any sport. You can also use equipment such as a Swiss ball or resistance bands to make your training more intense.
#2. Reverse Crunch
How to do
- Lie on the floor with your knees bent, arms at your sides and fingers pointing towards your heels. Lift your feet off the floor, with your fingers pointing away from your body.
- Exhale and slowly lift your hips off the floor, contracting your abs. Your knees now point to your head. Keep your head and neck on the floor.
- Inhale and return to the starting position. Remember to move in a slow and controlled way. Do 3 sets of 8 to 12 repetitions.
#3. V Sit-Up
How to do
- Lie on a mat and place your arms on your head.
- Lift your legs and hands off the floor and sit down, as shown in the picture. Balance your body on the buttocks and coccyx. Keep your arms extended to the front, forming a “V” with the upper and lower body.
- Keep breathing and slowly return to the starting position. Do 3 sets of 8 to 12 repetitions.
#4. Plank With Opposite Arm And Leg Raise
How to do
- Stand in a flexed position, with your body resting on your palms and feet and your back straight and in line with your head and neck.
- Lower yourself on your forearms, keeping the rest of the position unchanged. Bend your wrists inward and make sure your arms are at 90 degrees with your lower arms and your elbows are directly below your shoulders.
- Lift the right leg off the floor and extend it, parallel to the floor.
- Putting the weight on the left foot and the right arm, lift the left arm and extend it in front of you with your fingers pointing forward.
- Keep your leg straight, arm and back straight, using your core to maintain balance.
- Hold for 10 seconds and return to the table position. Repeat on the other side. Do 3 sets of 8 repetitions.
#5. Thread The Needle
How to do
- Enter a modified position on the sideboard, lying on the left side, resting on the left forearm, with the wrist directly under the shoulder.
- Keep your knees bent and your legs bent back, with your right leg on the left. Let your right armrest on your right hip. Keep your hips off the floor.
- Extend your right arm directly over your head. Look at your arm Make sure a straight line from the tip of the right finger to the left elbow.
- Lower the right arm and under the left armpit, as if inserting a needle. Feel the twist on the sides and abs and not on the shoulders or neck.
- Return to the starting position. Do 8 repetitions on this side and repeat on the other. Complete 3 games
Do these exercises for 30 minutes every day and you will begin to see the difference in two weeks. However, you should also be careful about what you eat. Here are 5 easy healthy diet tips for a flat stomach belly.
5 Healthy Diet Tips For Flat Belly
#1. Avoid processed foods and added sugar.
Choose whole fruits over juices, fresh over canned and water over sodas. Eat basic bakery items, such as cakes and cookies, in moderation.
Canned and packaged foods contain much sodium and much less fiber and nutrients. Excess sodium retains more water, swelling the belly. Stay away from sugar substitutes too; They are only partially digested by your body.
#2. Control of Alcohol Intake.
Alcohol inhibits the oxidation of fats. This means that frequent alcohol consumption can lead to a long-term increase in body fat.
When you drink, the liver works overtime to burn alcohol instead of fat, resulting in terms such as ‘Beer Belly’ or ‘Beer Gut’. In addition, the person tends to underestimate the calories in alcohol, which facilitates excessive alcohol consumption.
#4. Choose Flat and Suitable Meals For Abs
Foods that prevent flattening of the abdominals deal with the causes of abdominal fat, such as the balance of intestinal bacteria, the reduction of gases and the prevention of constipation and the containment of healthy fats. Whole grains, lean proteins, eggs, leafy vegetables, almonds, and green tea are at the top of this list.
Get your dose of omega 3 fatty acids in fish or fat capsules. A cup of well-prepared green tea contains catechins, which are antioxidants that claim to reduce belly fat.
#4. Eat on time
The trick is to never fill your belly or starve. Eat something within half an hour of waking up and have a breakfast that contains whole grains and proteins. Go to a hearty lunch and a light dinner at least three hours before bedtime. Eat two snacks: one at mid-morning and one at tea time.
Eating small, balanced meals does not cause belly bloating and keeps your metabolism active. The best part is that your body never goes into hunger mode, which is when you feel the need to store everything as fat.
#5. Space Out Foods That Cause Bloating
Do not eat several servings of food with gassy in a single day, as this can cause bloating and bloating. Common foods on this list are broccoli, cauliflower, kale, Brussels sprouts, beans, and lentils.
These are very healthy and have good fiber, so don’t skip them. Space them at meals throughout the week.
Why is it important?
People with abdominal fat or a large belly have a 2.75 times greater risk of heart disease, even if they are within a healthy weight range.
Fat stored in the abdomen is more dangerous than fat stored in the hip and thigh. It increases bad LDL cholesterol, interferes with blood sugar and increases blood pressure and the risk of a heart attack. In addition, a flat stomach can make you look thinner, more proportionate, taller and more attractive.
Men tend to keep excess fat in the abdomen, and women are more likely to store it in the hips and thighs, the protection offered by hormones. However, menopause removes this protection, making women equally vulnerable. The shape of your body will also change accordingly.
Other reasons include higher caloric intake, mainly from processed foods, alcohol, trans fats and bloating due to gaseous foods.
Doing basic exercises, staying active and eating healthy foods can improve balance and posture. This, in turn, can pull your belly and make you look thinner. Try these belly exercises and diet tips to see that your body is getting thinner and your abdomen is smoother and let the compliments be seen!