{"id":1786,"date":"2019-05-29T13:00:33","date_gmt":"2019-05-29T12:00:33","guid":{"rendered":"http:\/\/www.currenthealthtips.com\/?p=1786"},"modified":"2021-01-03T19:52:17","modified_gmt":"2021-01-03T18:52:17","slug":"effective-exercises-to-flatten-your-belly","status":"publish","type":"post","link":"https:\/\/www.thrivenaija.com\/effective-exercises-to-flatten-your-belly\/","title":{"rendered":"10 Simple Yet Effective Exercises to Flatten Your Belly"},"content":{"rendered":"

Belly fat also known as visceral fat can pose danger to your overall health.<\/p>\n

Abdominal fat has been implicated in many chronic illnesses. Particularly, they have been found to increase the risk for diabetes, cardiovascular disease, hypertension, certain cancers, and even mortality.<\/p>\n

Belly fat is difficult, however, they are helpful tips to get rid of visceral fat<\/a>.<\/p>\n

Particularly, two factors are key to flattening your tummy; diet and exercise<\/em>.<\/p>\n

Diet is very vital for weight loss. As such, you should pay attention to portion size. Consume more lean protein, whole grains, fruits and vegetables<\/a> instead of refined sugars. Also, consider replacing saturated and trans fats with polyunsaturated fats in your diet.<\/p>\n

Exercise helps you lose weight by burning more calories and boosting your metabolism. What\u2019s more, certain moderate-intensity and strength-training exercise are particularly effective at getting rid of abdominal fat.<\/p>\n

However, most of these exercises require lying on the floor and may require you to use a mat to avoid back pain.<\/p><\/blockquote>\n

After exploring 14 Scientifically Proven Ways to Lose Belly Fat<\/strong>, Here are 10 simple exercises to further flatten your belly.<\/p>\n

1. Crunches<\/h2>\n

\"Effective<\/p>\n

One of the best exercises to lose abdominal fat is crunches. They help tone your abdominal muscles and burn off excess fat from around your abdomen.<\/p>\n

    \n
  • Lie flat on your back and bend your knees slightly forming a triangle on the floor.<\/li>\n
  • Plant your feet firmly on the floor, placing them apart at a distance approximately the width of your hips.<\/li>\n
  • Place your hand behind your head or cross them over your chest and tighten your stomach muscles.<\/li>\n
  • Exhale as you use your abdominal muscles to raise your head and upper back off the floor.<\/li>\n
  • Hold your position for 3 to 5 seconds. Inhale as you return to your starting position.<\/li>\n
  • Repeat the process 10 to 12 times to form a complete set.<\/li>\n
  • Perform 3 sets, 4 times a week, to see a visible reduction in your abdominal fat within 60 days.<\/li>\n<\/ul>\n

    Note:<\/strong><\/em>\u00a0Don\u2019t jerk your head forward while doing crunches as this will put pressure on your neck and result in pain.<\/p>\n

    <\/p>\n

    2. The Plank<\/h2>\n

    Plank is a core strengthening exercise that stretches and exercises your stomach muscles, along with increasing the strength of your arms and legs.<\/p>\n

    Also, planking gives your whole body a general workout.<\/p>\n

      \n
    • Lie down flat on your belly on a full-length exercise mat.<\/li>\n
    • Raise your upper body, placing your weight on your forearms and knees.<\/li>\n
    • Lift your knees one at a time, shifting your entire weight to your toes.<\/li>\n
    • Ensure your body forms a straight line.<\/li>\n
    • Inhale deeply and hold your position for at least 30 seconds.<\/li>\n
    • Exhale as you lower your knees and return to the starting position.<\/li>\n
    • Repeat this exercise once daily.<\/li>\n<\/ul>\n

      Importantly work on your stamina until you can hold your plank position for at least 2 minutes at a time and visibly flatten belly.<\/p>\n

      3. Bicycle Exercise<\/h2>\n

      \"Cycling<\/p>\n

      Cycling is an effective form of exercise that helps build lean muscles and improve strength, cardio capacity, and endurance.<\/p>\n

      It also helps you get rid of excess fat from your belly area.<\/p>\n

      To perform this exercise, basically, you don\u2019t need a bicycle. Just do lying down bicycle exercise.<\/p>\n

        \n
      • Lie flat with your back on the floor or a mat and keep your hands on either side of your head or behind your head.<\/li>\n
      • Lift your two legs off the ground, bending them, at your knees so they are at a 90-degree angle.<\/li>\n
      • Now, you are set, pull your right knee close to your chest, keeping your left leg out.<\/li>\n
      • In that same manner, put your right leg out and bring your left knee close to your chest.<\/li>\n
      • Keep rotating your legs as if you are riding a bicycle.<\/li>\n
      • Repeat this for about 10 to 12 times for the two legs and for 2 consecutive sets, or more depending on your endurance.<\/li>\n
      • Do this 3 to 4 times to see visible improvement in your belly fat.<\/li>\n<\/ul>\n

        <\/p>\n

        4. Leg Circles<\/h2>\n

        This exercise is essential for the loss of visceral fat. It stretches and contracts your abdominal muscles, alongside toning your hips and thighs, for the visibly fitter body within a month of constant practice.<\/p>\n

          \n
        • Lie down flat on your back, with your hands by your side and your feet and toes pointing forward.<\/li>\n
        • Raise your right leg towards the ceiling until it forms a 90-degree angle with your body.<\/li>\n
        • Keep your toes pointed toward the ceiling and hold your position for about 1 minute.<\/li>\n
        • Rotate your right leg from your hips, as if you are drawing a circle on the ceiling.<\/li>\n
        • Repeat the above step, but this time focusing on your breath.<\/li>\n
        • After performing about 6 circles, reverse the direction and draw another 6 circles counterclockwise.<\/li>\n
        • Lower your right leg and repeat the entire procedure with your left leg.<\/li>\n
        • Do at least 10 sets daily for a flat belly and sculpted lower body.<\/li>\n<\/ul>\n

          5. Leg Drops<\/h2>\n