Belly fat is not only unattractive but can also be worse for your health than overall obesity! Many studies have found that abdominal fat is particularly damaging. It increases the risk for diabetes, cardiovascular disease, hypertension, certain cancers and even mortality.
A 2015 study published in the Annals of Internal Medicine reports that normal-weight central obesity defined by the waist-to-hip ratio is associated with higher mortality than obesity defined by body mass index (BMI), particularly in the absence of central fat distribution.
# Crunches- Lie on your back and bend your knees slightly, forming a triangle on the floor.
- Plant your feet firmly on the floor, placing them apart at a distance roughly the width of your hips.
- Cross your arms over your chest or place them behind your head.
- Tighten your stomach muscles.
- Exhale as you use your abdomen muscles to raise your head and upper back off the floor.
- Hold your position for 3 to 5 seconds.
- Inhale as you return to your starting position.
- Repeat 10 to 12 times to form a complete set.
- Perform 3 sets, 4 times a week, to see a visible reduction in your belly fat within 2 months.
# Bicycle Exercise- Lie flat on the floor or a mat and keep your hands on either side of your head or behind your head.
- Lift both your legs off the ground, bending them at your knees so they are at a 90-degree angle.
- Now, pull your right knee close to your chest, keeping your left leg out.
- Then, put your right leg out and bring your left knee close to your chest.
- Keep rotating your legs in a manner similar to riding a bicycle.
- Repeat this 10 to 12 times for both the legs and for 2 consecutive sets, or more as your endurance allows.
- Do this 3 or 4 times a week.
# Leg Circles- Lie down on your back, with your hands by your sides and your feet and toes pointing forward.
- Raise your right leg toward the ceiling until it forms a 90-degree angle with your body.
- Keep your toes pointed toward the ceiling and hold your position for 10 to 60 seconds.
- Rotate your right leg from your hips, as if drawing a circle on the ceiling.
- Repeat the above step, this time focusing on your breathing — inhale deeply as you begin your circle and exhale slowly as you finish it.
- After performing 6 circles, reverse the direction and draw another 6 circles counterclockwise.
- Slowly lower your right leg, and repeat the entire process with your left leg.
- Perform at least 10 sets daily for a flat belly and sculpted lower body.
# Plank- Lie down on your belly on a full-length exercise mat.
- Raise your upper body, placing your weight on your forearms and knees.
- Lift your knees one at a time, shifting your weight to your toes.
- Make sure that your body forms a straight line.
- Inhale deeply and hold your position for at least 30 seconds.
- Exhale as you lower your knees and return to the starting position.
- Repeat once daily.
# Chair Pose- Stand straight with your feet about hip-width apart.
- Inhale and slowly raise your arms straight above your head.
- Exhale and fold your body forward at your hips to form a 45-degree angle.
- Keep your knees slightly bent, as if you are about to sit in a chair.
- Look straight ahead and hold the position for 30 to 60 seconds, taking deep breaths.
- Inhale as you straighten your knees and stand up straight.
- Exhale and release your arms to your sides.
- Repeat 10 to 15 times to complete a cycle.
- Do 3 or 4 times a week.