Are you one of those people who have extra stomach fat and desperately want to eliminate it? Eliminating extra fat in just a few days is mission impossible, yet there is something you can try and significantly reduce it in just 20 to 30 days.
Before you start you need to know that there are two types of belly fat, subcutaneous and visceral. The second one is the deep layer which surrounds the vital organs. This is the harmful fat which can have an effect on insulin resistance, thus increasing the risk of diabetes and cardiovascular disease.
Furthermore, it releases leptin, which is the hormone responsible for controlling the appetite, memory and learning abilities. Additionally, there are studies that indicate that obese people are at bigger risk of developing dementia. Nevertheless, it does not have to mean that obese people are the only ones with visceral fat.
The subcutaneous fat is the one that is under the skin, and this type of fat is not dangerous for the health.
Furthermore, read about 9 effective exercises which will help you eliminate your stomach fat in less than 30 days.
The levels of this exercise are three: beginner, intermediate and advanced. These 9 exercises should be practiced on a daily basis. Start with first levels and then slowly move to the next ones.
1. Butterfly Crunch
Lie down on your back. You soles need to be touching. Then, you need to bring the feet as close to the body as possible. Place your hands behind your head, and raise your chest from the ground, and make sure not to lift your lower back. Go back to starting position. Do 3 sets of 10 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
Kneel on all fours and lowers the chest till the forearms are touching the floor. The elbows should be parallel with the shoulders.
Next, raise the knees off the floor and transfer your weight to the toes. Press your glutes and legs together and make an attempt to flatten your back. Remain in this position for 30 seconds. Prolong the time as you increase the level.
4. Toe Touch
Targeted area- Rectus Abdominus
Lie on your back on the ground and your feet need to be straight over your head. Next, with your fingers, touch your toes while breathing out.
Go back to starting position, but make sure that your blades are not touching the floor. The legs need to be still and the abs tight throughout the exercise. Perform 2 sets of 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.
Targeted area- rectus abdominous
You need to use the backrests of 2 chairs for support. Make sure you bend your elbows, relax your neck and lift your head and chest.
8. Russian Twist
Place yourself in a sitting position with bent knees and straight back. Lift the heels in the air and extend the arms up front. Make an effort to balance the body on the tailbone.
Remain in this position and rotate the arms in both sides as much as you can. Do 3 sets of 20 repetitions.
9. Ball Leg Lift
Targeted area- transverse addominals
Place your arms on the sides of your body while lying down. Then, make sure your knees are bent and put your lower legs in the ball’s top. Next, put the ball in the middle of your ankles and gradually lift it while stretching your legs at an angle of 450.
Gradually pull them up and down, making sure they don’t touch the floor. Do 2 sets of 20 to 30 repetitions.