8 quick and easy ways to lose belly fat

 

The most effective exercises for losing belly fat quickly

Exercises For A Flat Stomach:

Abdominal slimming exercises help you get rid of belly fat and sagging, which is formed due to bad eating habits and eating more unhealthy fats, as well as the tendency of some people to laziness and lethargy, and for women, the cause of the abdomen may be the result of pregnancy, and you can do these exercises by yourself at home without having to go to the gynecologist, and you can do these exercises by yourself at home without having to go toAmong these exercises are the following:

Grinding exercise:

The crunching exercise is known as one of the basic abdominal exercises that is concerned with the work of the rectus muscle, which consists of six bundles of muscles, which saves you from sagging in the abdominal area.. You can perform the exercise in this way:

1-Lie down on your back, knees bent.

2-Place your hands behind your head or crossed on your chest.

3-Pull your belly towards your spine in preparation for performing the exercise.

4-Now reduce your belly while lifting your shoulders off the floor by 2-5 centimeters as you exhale.

5-Hold when you raise your head and shoulders for a few seconds while continuing to breathe.

6-Slowly go down but do not fully relax.

Repeat this exercise 12-20 times.

Plank exercise:

The plank exercise is a stability exercise that works mainly on operating most of the deep abdominal and back muscles, as it has a great benefit in getting rid of abdominal fat and sagging muscles, but we must warn you to regularly perform the breathing process during the performance of this exercise when the position of your neck is straight with the column This is how you perform the plank exercise and tighten your abdominal muscles so that it prevents the back from falling and arching down.

1-Lie face down on the floor.

2-Raise your body on the toes and forearms with the body resting on the elbows.

3-Keep your back straight in a straight line, from head to ankles.

4-Tilt the pelvis and tighten the abdominal muscles, and do not raise the buttocks to the top, or lower the middle part down.

5-Hold this position for 20-60 seconds.

6-Now lower your body.

Repeat this exercise 3-5 times to get a tight belly because it is one of the best abdominal slimming exercises for this purpose.

Bike exercise:

The bicycle exercise is one of the most famous abdominal exercises and its effectiveness is known to work on the upper and lower abdominal muscles together to get rid of these annoying fats. As for the way you perform this exercise, it will be as follows.

1-Lie on your back with your shoulders raised off the floor, and your head supported with your hands.

2-Switch in the air as if you were riding a bike, by lifting the right shoulder and trying to touch the left knee.

3-Repeat the same step on the other side, keeping your lower back on the floor.

Do this exercise in two sets, 12 repetitions per set.

 Trunk flexion exercise:

The torso flexion exercise is one of the easiest abdominal exercises that you can start doing abdominal exercises with, and you can apply it and practice it with the following steps:

1-Stand straight, feet hip-width apart, hands on hips. Now bend the upper body to the right, and then return to the middle.

2-Repeat the same step as before for the exercise on the left side.

Do this exercise for 3 sets, 15 repetitions per set.

Exercises to tighten the sagging abdomen in a week:

If you want to get a quick result from abdominal slimming exercises, you can do these exercises on a regular basis and not despair of getting a tight, consistent abdomen without fat or sagging to notice its result in reducing the abdominal area by a certain amount every week.. These exercises include the following:

Helicopter exercise:

1-Lie down on your back, knees bent and feet flat on the floor. 2-Extend your arms to the sides with the palms facing down.

3-Take a deep breath, pulling your knees toward your chest.

4-Exhale and press the lower back onto the floor with the feet raised toward the ceiling, until a 90-degree angle is formed between the upper body and the feet.

5-Now bend the toes downward, and start rotating the legs clockwise, keeping the legs fully extended, and keeping the hips flat on the floor.

Leg switching exercise:

1-Lie down on your back, knees bent.

2-Lift your hands up while tensing your abdominal muscles.

3-Slowly raise the right leg while continuing to bend the knee, until the leg is perpendicular to the body.

4-Lower the right foot to the floor while raising the left leg at the same time.

Do two sets of ten repetitions of this exercise. 

Tips to help you lose belly in addition to performing abdominal exercises:

In this paragraph, we can offer you a set of tips that will help you get rid of belly fat and sagging, in addition to performing exercises to lose belly. Try following these tips:

1-First, train yourself to do a lot of movement, even if it is a movement inside the house.

2-When practicing these exercises, try not to do all of them every day; instead, start with two exercises per day for a quarter of an hour, then increase to three exercises for half an hour, and switch between exercises daily to avoid straining the abdominal muscles, especially if you follow Lethargy and are not used to movement or physical exertion.

3-Pay attention to doing these exercises to tighten your abdomen and do not give in to the idea that they are difficult exercises and require hard effort or regularity that you are unable to do, as these exercises burn calories and blow up the fat surrounding your belly area.

4-You can also do easy aerobic activities, which are "running, cycling, walking, swimming, football, basketball" and also every activity that can raise your heart rate and accelerate the burning of calories and fat.

5-Be sure to drink a large amount of water during the day at a rate of at least 8 cups per day.

6-Change your eating habits that depend on eating fats and sugars or fast food and processed meat.

7-Adopt a healthy diet that contains fresh vegetables and fruits that are rich in vitamins and dietary fiber.

8-Incorporate "omega-3" fatty acids into your diet, which are among the essential fatty acids that the body cannot produce on its own and must be obtained from an external source such as food such as fish "tuna, sardines, mackerel, anchovies, salmon" or nutritional supplements. According to studies on "Omega-3," it aids in fat burning by up to 22% more and stimulates protein synthesis to speed up the rate of muscle building..

9-For the sake of your agility and slim figure without belly fat, we showed you on this topic how to get rid of this belly naturally by doing some exercise.