Who likes belly fats and extra deposits of cholesterol on the body? Everybody wants a slim and trim body. That indeed adds to the personality of the individual and one always looks smart and stays active with reduced pounds in the body.
Pot belly or belly fat is a term used for both men and women. Belly fat refers to excess amount of fats stored by the body in the belly region leading to obesity and overweight. If obesity is neglected for a long time it may lead to disorders such as diabetes and high blood pressure. Hence steps should be taken to treat the disorder.
Exercise is the best way to get rid of belly fat. There are several simple exercises that you can do at home. Some exercises worth a mention are ,
Plank – In this exercise you have to hold the plank position as long as you can. You lift your body on your feet with your face facing downwards. The hands are under the shoulders, the navel is tucked inside and you hold on to this stretch position for about 1 to 3 minutes at a time.
Stability Curl – In this exercise you have to lie down on an exercise ball which support the middle of your spine. The feet should be kept flat on the floor with shoulders wide apart. Then you have to lower yourself backward over the ball and then curl forwards and backwards on the ball. Repeat this exercise for 15 times.
Bicycles – You have to lie down on your back. One leg should be raised about 10 inches from the floor.Keep your hands behind your head. Now turn the above elbow facing towards the bent knee. Hold on to this position and slowly change your arm and leg position as if you are driving a cycle. Do not arch your back at any point of time.
Oblique Curl – Keep the same position on the ball as mentioned in the stability curl. Then curl upwards and move your torso to make your right shoulder facing the left hip. Keep this movement stabe for some time and avoid twisting
. Isometric “suck in your belly” vacuum pose
Don’t think such exercises like sit ups and crucnhes are good for your abs. They have their place, but if you want to get rid of fat, they are useless since they only deal with the abdominal muscles.
Instead, the vauum pose goes deeper into the structure of your abdominal wall. It actually shrinks it. All you do is suck in your lower belly and hold it for 15-25 seconds. Rest and repeat it often… for up to 5 minutes a day. 10 minutes is even better.
I have hundreds of clients who lose 1.5 up to 3 inches from their bellies just doing this. Nothing else! So try it out and see for yourself.
2. Isometric Plank
This is another great exercise that nobody is doing. Get on your hands and knees. Now spread your legs out like you’re in pushup position. Now get on your forearms. So only your forearms and toes are touching the ground.
Now stay in that position for as long as possible. It’s called the plank because you look like a plank. Do this for a few minutes each day.
3. Ab Wheel
Those crazy ab wheels actually work. Why people made fun of them, I don’t know. But all fitness professionals swear by them. Just go buy one and start rolling it out in front of you. I suggest you do 10-20 reps each day for best result
Diet to reduce belly fat
The best way to lose abdominal fat is to eat and exercise right. Experts suggest that your diet should comprise of foods that contain proteins and healthy fats. Foods that contain good proteins include fish, milk, chicken, turkey, eggs and most of the vegetables. Foods that contain good fats include butter, olive oil, canola oil and almond oil.
Hence we conclude that the best solution for belly fat is to follow the right combination of diet and abdominal exercises. You can consult a personal trainer for exercises and a reputed dietician for a diet chart.