Having excessive fat anywhere on your body serves as a huge health risk but belly fat is particularly insidious. Moderate-intensity exercise may help shrink belly fat, however, patience is required as losing fat through exercise can take several months. Here are a few of those exercises recommended by the 21 day flat belly fix diet:
1. LIFT HEAVY WEIGHTS
Using strength training helps in loss of body fat. It helps to build muscle thus improving the ratio of fat to lean tissue on your body. Great proportions of lean tissues burn more calories. Working your primary muscle groups regularly(chest, hips, arms, legs, back) stimulates the release of hormones which assist you in burning fat, especially from your belly. If you happen to be brand new to strength training, you should probably start with light weights and concentrate on mainly honing your form. Increase your weights as time goes by. Examples of exercises to start with include hip hinge, chest press and triceps kickbacks.
Lie down flat with your knees bent and feet firmly on the ground or alternatively you can lift your legs at a 90-degree angle off the floor. Keep your hands crossed on your chest or you can place them behind your neck. Lift your upper torso off the floor while exhaling. Inhale as you’re going down and exhale as you’re coming up. Do this around 10 times as a beginner and more as you progress with your exercise. Don’t jerk your head forward while performing crunches for it will put pressure on your neck thus resulting in pain. Ensure that your entire upper torso is lifted off the ground but do not sit straight. Your back should be at an angle of around 30-40 degrees with the ground.
3. BICYCLE EXERCISES
Lie on the floor with your hands behind your head as you do in crunches. Slightly bend your knees as you lift them off the ground. Bring your left leg towards your chest while keeping your right leg away. Then bring the right leg towards your chest while keeping the left leg away. Repeat this simultaneously as if riding a bicycle in mid-air. Keep this up for about 3-5 minutes.
4. LUNGE TWIST
This is certainly for beginners who are in a rush to lose weight. Stand with your legs wide apart. Make sure they are wider than your hip width and slightly bend your knees. Put both your arms in front of you at shoulder length and keep them parallel to the ground. Take a big step forward with your right leg then sit down as if you’re on a chair keeping your right leg at a 90 degree angle while supporting your left leg with just your toes. Make sure your back is straight. In that position twist your upper torso to the left and then to the right. Make sure to not twist your legs as you’re doing this. Repeat this 15 times.
5. BENDING SIDE TO SIDE
Stand fully straight with your legs kept together and your hands on your hips. Bend your body to the right as far as possible with your right hand on your hip while your left hand is stretched upwards until you feel a strain on your left waist. Maintain that position for about 15 seconds. Return to the original position and do the vice versa towards your left side.
Other exercises include walking, running, swimming, jogging and cycling. Remember to also keep a close watch on your diet because you need sufficient energy to do these exercises and eating the right food also plays major role in losing belly fat.