Exercises:
The grinding exercise
This exercise can be done by following these steps:
- Lie on the back, bend the knees slightly up, so that the body is in the form of a triangle.
- Firmly fix the feet on the floor, leaving a distance between them at the width of the hips.
- Place the hands above the chest or back behind the head.
- Tighten the stomach muscles, breathing during the process of pressure on the stomach.
- Lift the head and return it in successive steps, so that the process of raising the head or remove for 3-5 seconds, and advised to breathe.
- Repeat the exercise 10-12 times.
- Do exercise 3-4 times a week.
The bike exercise
This exercise can be done without the need to use a bicycle. It can be applied by following these steps:
- Lie down on the floor and put your hands on either side or behind the head.
- Lift the legs off the ground to form a 90 degree angle.
- Pull the right knee so that it is close to the chest, while the left knee maintains its position.
- Change the roles, where the left knee pulls the direction of the chest, while the right back to the ground.
- Repeat the exercise 10-12 times for each leg, and it is preferable to complete two consecutive sets or more depending on the endurance.
- Exercise 3-4 times a week.
Reduce calories
Individual calories should be reduced to get rid of abdominal fat, which is less than the metabolic rate. For example, if the individual’s metabolic rate is around 1800 calories and has taken about 1,700 calories, the body burns 100 calories to maintain the rate The individual’s ability to eat low-calorie intake for a long period of time will help him improve abdominal shape, low-calorie foods such as yoghurt, beans, beans, carrots, cucumbers and lentils.
Tips for slimming the belly
Some tips for getting an ideal belly area can be followed, including:
- The need to stay away from foods that contain fat, such as: fast food, fried, baked.
- Keep away from sugar, which causes fat in the abdomen, so it is recommended to eat foods containing natural fibers, such as: fruits and vegetables, and prefer a diet rich in unsaturated fats, such as: olive oil, almonds, avocados and peanuts; Foods help break fat.
- Drink plenty of water, and keep away from soft drinks.
- Stay away from stress, get enough sleep, stay away from stressful situations, and prefer practicing yoga exercises and meditation.