Do you have an excess stomach fat that you want to get rid of? While eliminating it in just a few days is simply impossible, there’s something you can do to reduce it significantly, and even remove it in just 20 to 30 days.
First, you must know few things about belly fat. There are two types – visceral and subcutaneous. The first one is the deep layer of fat located around the vital organs.
It’s the dangerous type of fat as it can affect your insulin resistance, thus increasing your risk of diabetes. Also, it raises your risk of heart disease.
Moreover, it releases the hormone leptin which controls your appetite, as well as the learning and memory abilities. There are even studies which show obese people have higher chances of developing dementia. But, you don’t necessarily have to be obese to have visceral fat.
The subcutaneous fat lies directly under your skin, and it’s not hazardous to your health.
Now that you know a bit more about the fat in your stomach area, here are nine exercises that will help you get rid of it in less than a month.
Exercise Routine
There are three levels of this exercise routine – beginner, intermediate, and advanced. Practice these nine exercises on a daily basis for optimal results. Begin with the first level and then gradually move to the next level.
Beginner Moves
1. Butterfly Crunch
Start in a lying position with your back on the floor and soles touching each other. Bring your feet as close to your body as you can.
Put your hands behind your head. Lift your chest off the floor without lifting your lower back. Return to the beginning position. Make three sets with ten repetitions.
2. Hip Lifts
Lie on your right side and bend your knees. Support your body with the right elbow placed on the ground. Raise your left arm and lift your right hip. Next, lower your hip without hitting the ground.
You can do the same exercise without bending the knees but with straight legs. However, this version is a bit difficult, so it’s not recommended for beginners. Make two sets with 15 repetitions on each side.
3. Front Plank
Get down on your hands and knees. Lower your chest until your forearms touch the floor. Make sure your elbows are in line with your shoulders.
Then, lift your knees off the ground, transferring the weight on your toes. Squeeze your legs together and glutes, and try to get a flat back. Stay here for 30 seconds. Increase the time as you increase the level of difficulty.
Intermediate Moves
4. Toe Touch
Targets – Rectus Abdominus
Begin in a lying position with your back on the floor and your feet straight above your head. Then, try to touch your toes with your fingers while exhaling.
Return your hands to the initial position, without letting your shoulder blades touch the floor. Keep your abs tight and your legs still during the whole motion. Make two sets with 15 repetitions on each side.
5. Scissor Lifts
Targets – obliques
Begin in a lying position with your back on the floor and arms beside you. Turn your palms towards the floor and start lifting your legs. Then, bend your knees at a 90° angle.
Raise your right leg upwards while lowering the left one. Switch legs for around two minutes and make a one-minute pause. Do three sets.
6. Resistance Bend Knee Tuck
Targets – transverse abs
Start in a lying position with your back on the floor and knees bent. Take one end of a band in each of your hands and place your arms beside your body. Make sure you wrap the band around the tops of shins.
Lift your knees until the hips lift up the ground. Remain here for three seconds and then return to initial position. Do two sets of ten repetitions.
Advanced Moves
7. Knee-Ups
Targets – rectus abdominous
Brace yourself between the backrests of 2 chairs. Keep your shoulders down; elbows bent; neck relaxed, and lift your chest and head.
8. Russian Twist
Begin in a sitting position, with your knees bent and back straight. Extend your arms in front of your body and lift your heels in the air. Then, try to balance your body on your tailbone.
Stay here and rotate your arms in both sides as far as possible. Repeat for three sets of 20 reps.
9. Ball Leg Lift
Targets – transverse abdominals
Lie down and place your arms beside you. Bend the knees and place your lower legs on top of the ball. Then, position the ball between your ankles and slowly lift it while stretching your legs at a 45° angle.
Pull them up and pull them down slowly, without letting them touch the floor. Repeat two sets for 20 to 30 reps.
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