Now the amount of work done by running has decreased for almost all people. Many people have to work upside down for hours on end. After sitting in the same position for hours on end, the belly fat of both men and women is gradually increasing. Many people complain that food and drink are not so good. Then why is fat growing so much? Because this is one. They have decreased physical activity over a long period. And they are sitting and working.
Whatever the reason. Everyone wants to reduce belly fat. But due to lack of time, it did not become possible. Going to the gym or going to yoga class, as a rule, is also risky. So even if you want to, the belly fat remains the same. So if you can solve this problem with very little time, almost everyone is ready for it. Great things can be done in that short time.
For that, you have to make a rule for yourself for at least 15 to 20 minutes at any time of the day. And with a bit of patience. In that case, in a few months, the fat belly will be reduced to an average size. If so, let’s take a look at which exercises can shed belly fat?
First of all, I will name a very well-known exercise. That is sit up. Didn’t hear its name or can’t. Or there are very few people who have never done it. This setup is perfect for reducing belly fat. Rules must do it. You have to start with the first ten times. Gradually increase its number by five.
How to do it?
It is better to get a sheet or something like a chessboard in the same place on the floor. After that, you have to lie down. After that, you have to fold the two folds. Now, keep both hands straight in front and sit up while exhaling. After that, you have to lie down again. After that, I have to get up again. In this way, the whole exercise was done by combining lying and sitting. In this way, one has to do it ten times at a time. But slowly. This is a set. Rest for one minute after a stage is completed. You have to rest, spread your arms and legs, close your eyes and keep your breathing regular. Even if you set two in the first phase, you have to increase it later.
It is beneficial for the whole body.
This method should be done lying on the ground. Two hands will be kept straight on the side of the body. Pair the two pucks and save them directly at 90 degrees while exhaling. After that, you have to lower your legs in pairs to breathe. At this time, the head, back and waist will not rise from the ground at all.
In this way, the legs have to be raised and lowered again. In this way, you have to complete a set ten times in total. First, it should be doubled, and then it should be increased.
This reduces lower abdominal fat.
This exercise also has to be done lying down. First, you have to lie down. Then fold the legs with a small gap. Now you have to keep two hands on both sides of the head — this time, you have to get up without any pressure on the neck. Remember to keep exhaling through the mouth at this time.
The face should be at the top and not at the bottom. The eyes will be on the top. This exercise will put pressure on the middle of the abdomen. The back should not be higher than the ground. This is Crunch. This also needs to be done twice in the first set of 10. After a few days, it will increase in number.
Helps reduce fat in the entire abdomen.
This time you have to do an exercise on your back. Its name is Planck. Many will have seen it. Lie on your back and fold your arms. After that, the toes should be kept straight on the ground. This time the body should be kept parallel by resting on the elbows and toes.
This condition should be from one to ten times. After that, you have to lower the body and lift it again. This lifting should be done up to 30 seconds or 40 seconds later. This way, you have to do it a few times. Sometimes you can rest for a minute.
This reduces the fat of the back and hands along with the abdomen.
You are not lying down this time. Sit down. Sit with legs spread forward. Now fold the legs and keep the soles of the feet slightly above the ground. In this position, the body should be tilted slightly from the waist to the back. In this case, you have to do Namaskar mudra in your hand.
While doing this salutation, the upper part of the waist should be turned from the core to the right and once to the left. Then come to the front. After doing this ten times in a row, you have to do it again with a bit of rest.
This exercise reduces the fat on the side of the waist and lower abdomen.
But one thing to keep in mind is that these exercises will give good results if left out for a day. At first, there will be a pain in different muscles of the body. There is nothing to worry about. Being in pain means that the exercise method is working properly. This way, you have to stretch for three to four months. After that, you have to do new exercises again. But it will pay off in a few months.