The highest and first fat in our body is stored on the stomach and waist. Abdominal fat slows down the internal activities of the body, and increases the chances of getting many diseases. The fat burning process can be introduced in a healthy way by combining proper nutrients and exercise, and the belly fat can be reduced.
So in today’s article, I am going to tell you how you can reduce your abdominal fat within just 30 days by making synergy of exercise and dite. Let’s start.
First of all, let us talk about how to start.
👉 For the first 1 to 3 days, you have to increase the flexibility of the body, do a light warmer exercise, this will make the body flexible and ready for further exercise.👇
👉 After this, you have to develop stamina for 3 to 6 days, while gradually increasing exercise time, develop stamina for more hard exercise in the body.👇
👉 After this, spin bike, trade mill walk for 6 to 9 days, increase the time of exercise. Give more time to exercise like spin bike, trade mill walk.👇
👉 After this, exercise the lower pelvic region for 9 to 12 days. 👇
👉 After this, do full exercise of the waist and abdomen for 12 to 30 days.👇
Along with the old exercises, do leg stretches, leg drop, cycle crunch, plank, side crunch and abdominal exercises.
Let me tell you which exercises you have to do to reduce stomach:
👉single leg stretch:
Lift both legs up on the back, now bend the left leg from the knee and hold it with hands, straighten the leg after 5 or 10 seconds, then do the same process with right leg, repeat this 10 to 12 times. This is called single leg stretch.
👉Double leg stretch:
Lying on the back, raise both legs up, then bend both legs together from the knee, hold the feet with hands for 5 seconds, straighten the legs back, repeat this process 10 to 12 times, this is called Is double leg stretch |
Lie on your back and keep both legs straight, keep both hands straight next to the waist. Now move one leg upwards and stay in this position for a few seconds, try the other leg not to bend, then the other. While moving the leg upwards, the process of bringing the first leg down will be like a scissors. Repeat this for about 20 times, gradually increase its speed as well. This is called scissor exercise.
Lie on your back, lift the legs slowly upward and straighten it, wait for a while then bring the legs down and stop making an angle of 45 degrees, this is repeated 10 to 12 times. This is called leg drop.
Lie on your back, put your hands under the head, ride the cycle in the air with the feet, try to touch the knees with elbows, this process is repeated 10 to 12 times. This is called cycle Crunch.
Muscle and body are strengthened by doing Plank Exercise. It is also helpful in creating balance of the body, Plank exercises your entire body at once, it makes the body feel light and flexible, lie down on the stomach, now lift the body up on the toes and hands, the body Keep it in mind, maintain this position for 10 seconds, it has to be repeated 4 to 5 times, it is called Plank Exercise and good people do sweat in it, but it is equally beneficial.
Lie down on the side, lift the body with one hand and both legs and keep it up for 30 seconds, keep the belly and thighs up, do this 10 to 12 times. This is called the side plank.
Lying on your back, raise both hands up in the line of the ear, then raise both legs up while exhaling and make a V-like position, do this 10 to 12 times. This is called V crunch.
It is a matter of exercise but to reduce belly fat, you have to pay attention to exercise as well as your diet, so let me tell you what to include and what not to include in your diet.
1. Reduce sugar:
Sugar contains fructose which increases fat around the stomach, cold drinks, artificial flavored juice and sweets increase the risk of obesity by up to 60%.
2. Increase the amount of protein:
Increase the amount of protein in the diet. Foods like soybean, tofu, nuts have protein, eating them does not make you hungry and reduces calories intake. Fat does not accumulate around the stomach.
3. Reduce carbohydrates:
Reduce the amount of carbohydrates in the diet, items like white sugar, white bread, pasta, all purpose flour increase fat, eating less helps a lot in reducing the fat of the stomach. Add more green vegetables to your diet.
4. Must Have Breakfast:
Make Healthy Breakfast Most people skip breakfast to lose weight, which is a wrong thing, because avoiding breakfast causes more hunger and eating more food then also increases weight, so You must have breakfast, in which you have hot milk, oatmeal and high protein breakfast, which is very helpful in reducing belly fat, so include it.
5. Fiber fruits:
Take more fiber fruits such as fruits like fruits, sago, peas, cauliflower, beans, etc., they are high in fiber, they also keep the digestion fine and do not accumulate fat in the stomach.
This is some exercise and diet plan, which you can definitely reduce your abdominal fat within 30 days by following it.
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