Tighten the abdominal exercises
The best way to lose belly fat is by adopting a lifestyle that is full of physical activity and reducing sitting, according to Rush University Medical Center, and exercises that help with tummy tuck:
Walking
Walking is one of the most important exercises that helps get a tight stomach. It is a cardio exercise that helps the body to burn calories and thus lose weight. Most of the excess fat is especially from the abdominal area. A study published in the Journal of Exercise, Nutrition and Biochemistry in 2014 That obese women who walk 50-70 minutes three times a week for 12 weeks have lost more belly fat than women who have a sedentary lifestyle and less walking. The correct way to walk is to:
- Walking with looking forward, maintaining the integrity of the spine.
- Tighten the shoulder bones together until the trunk remains raised.
- Walking actively, as walking unconsciously reduces the burning of calories.
- Wear shoes suitable for walking, avoid high heel shoes, uncomfortable shoes for the foot.
Stomach stretching exercise
Lumbar exercise can be performed by pressing the following steps:
- Lie on the back, bend with the knees.
- Place the feet on the floor, keeping the thighs apart from the width of the hip, keeping the hands on the thighs, on the chest, or behind the ears.
- Move slowly and toward the knees, so that the shoulders rise about 7.62 centimeters from the ground.
- Hold this position for a few seconds, return to the previous position slowly, repeating the exercise 12 times.
Tips for making the tummy taut
- Stop smoking, most smokers have fat around the abdomen more than non-smokers, the amount of fat in the abdomen decreases when people stop smoking, according to Dr. Sidel.
- Eat fiber rich foods, where fiber helps lose weight in general, because it feels full body for long periods, and prevents constipation that causes flatulence, says Dr. Lawrence Jay Chiskin, general practitioner specializing in gastrointestinal diseases, the body needs 22-25 Grams of fiber per day, whether by eating whole grains, or vegetables, or taking fiber supplements. (Metamucil). Foods high in fiber:
- Watermelon contains about 91% of water, it does not contain a lot of calories, helps to get rid of fluid retention, drinking two cups of watermelon juice for 8 weeks a day reduces the body fat especially around the abdomen.
- The cucumber is rich in fiber, vitamins, and every 100 grams of cucumber contains almost 96% water, and about 45 calories only.