Twist and Crunch
Lie down on the ground with your entire body, legs together. Extend your arms forward and bend your elbows, placing your hands behind your head and holding your head.
Then, bend your right leg and bring your calf closer towards your thigh while lifting your left leg, making sure that your calf and thigh are perpendicular to the ground. As you lift your legs, raise your upper body towards the left front side, lifting your right shoulder off the ground and bringing your right elbow as close as possible to your left knee. Engage your abdominal muscles and apply pressure. Repeat the exercise on the other side.
Shoulder Lift
Lie down in the same position as in the preparation phase of sit-ups, with your legs bent and close together, forming an angle of approximately 90 degrees. Place your hands behind your head and, while exhaling, lift the upper part of your back, keeping your shoulders off the ground and tucking in your chin.
Be careful not to lift your upper body too high or sit up completely. Try to keep the lower part of your back and your buttocks on the ground, with your feet also touching the ground. Use the strength of your upper abs to perform the lift.
Stretch Plank
Bend your arms at the elbows and make fists with your hands. Place your forearms on the ground at a 90-degree angle, extending your legs backwards. Keep your feet on the ground, slightly apart, with a space of about the width of one fist between them. Maintain a position parallel to the ground, without sinking your body. Hold this position for one minute to strengthen your rectus abdominis and transverse abdominis muscles.
Knee Lift
Lie down on the ground, with your arms extended and placed by your sides, palms resting on the ground. Bend your knees and lift your legs off the ground, forming a 90-degree angle with your calves, thighs, and upper body. Then, curl your pelvis, bringing your thighs close to your abdomen, almost parallel to the ground, while swinging your calves upward and lifting your buttocks and lower back off the ground.
Leg Raise with Knee Twist
Lie down and bend your knees, lifting your legs up. Keep your calves, thighs, and upper body at a 90-degree angle, with your arms placed on either side of your upper body and your knees close together. Twist your upper body to the left.
Bring your thighs closer to your upper body, lifting your buttocks and lower back, while turning your face to the left. Then, return to the 90-degree leg lift position, twisting your knees towards your upper body and turning your face to the right. Repeat this movement several times to exercise your abdominal muscles and improve balance.
Flattening your stomach is not an easy task, and it is important to pay attention to your diet during the weight loss process.
Eat fruits and vegetables every day
Reducing belly fat requires overall weight loss, so it is essential to control your total calorie intake. Eating more fruits and vegetables not only creates a feeling of fullness but also helps reduce cravings for desserts. In addition, consuming foods high in fiber can effectively treat constipation, which is one of the culprits of a protruding belly.
Drink plenty of water and less carbonated drinks
When you wake up, drink a glass of plain water, diluted honey water, or water with added fiber. This can promote the movement of the intestines and eliminate waste and metabolites from the body, reducing the chances of developing a belly.
An average person consumes 2000-2500ml of water per day, so it is important to replenish your body with water in a timely manner. However, avoid drinking too much water in a short period of time, as it can dilute the blood and lower the concentration of oxygen and nutrients in the blood due to osmosis. Additionally, try to consume less carbonated drinks and beverages with high sugar content.
Avoid alcohol
Whether it's beer, cocktails, liquor, or any other form of alcoholic beverages, they can be the main culprit of belly fat. Although alcohol itself does not contain fat, it is high in calories.
A 200ml alcoholic beverage contains about 100 calories. Moreover, alcohol can increase the level of cortisol in the body, and this hormone can cause the accumulation of more fat in the abdominal area.
Limit fatty meat consumption
If you are concerned about losing weight, you should limit your consumption of fatty meat. Pay attention to your diet and choose lean protein sources such as poultry and fish, which have lower fat content. This can help with weight loss.
