The fat around thestomach is made of visceral and hypodermic fat. Visceral fat is very dangerous deep fat that covers the vital organs. It increases a person’s risk of diabetes and it also affects the insulin resistance.
The visceral fat releases the leptin hormone that has a responsibility to regulate the appetite, learningandmemory. Lots of studies have proved that fat people have increased risk of dementia.
It’s very difficult to remove the stomach fat, but with a huge effort and big diet changes, you could remove the fat in less than a month.
Belly-busting exercise routine
This routine includes 3 different levels: intermediate, beginner, and advanced. You need to perform the 9 exercises each day in order to obtain the best results. Start with the beginner level and gradually increase your level.
The Beginner Moves:
You need to lie on your back on a way that the under parts of your feet are touching each other. Place them as closer to the body as you can.
You need to place the hands beneath your head. Pull up the chest off the ground, however make sure not to pull up the lower back, and then return to the beginning position. You should do 3 sets with 10 repetitions.
Lie on the left side. Bent the knees and support your body on the floor withyour left elbow. Lift your right arm and pull up the left hip. Then, lower the hip, and make sure not to hit the floor.
You should do 2 sets with 15 repetitions each. You can also perform the exercise with your legs straight, just in this way it’s going to be more difficult for you if you are a beginner.
Beginning position is on the knees and hands. Pull down your chest so that the forearms contact the ground. Keep the elbows aligned with your shoulders.
In order to transfer your weight on the toes, slowlypull up your knees. You should do contract your glutes and legs and keep them in a straight line. Keep this position for around 30 second at first and then gradually increase the time.
The Intermediate Moves:
Targets: Rectus Abdominus
Lie down on your back. Lift the legs straight above the hips and the arms straight above your shoulders. Whileyou’re breathing out, with your fingertipstry to reach for your toes.
Now, get your hands back in the beginning position, just make sure your shoulder blades do not touch the ground. You should keep your abs tight while you’re performing this exercise. Do 2 sets with 15 repetitions.
The Scissor Lifts
You should liedown on your back with the arms near your body and the palms toward the ground. You need to pull your legs up and bend the knees at 90 degrees.
Lift the left leg up while you’re lowering your right one. Switch the legs for around 2 minutes, taking a break for 1 minute. You should do 3 sets.
The Resistance Bend Knee Tuck
Targets: transverse abdominals
For this exercise, you are going to need a chair in which you need to brace yourself between the backrests. Hold your elbows bent, relax the neck and shoulders down, lifting the chest and the head.
Keep your abs tight. Slowlybend the knees and while breathing out, lift them up towards the chest. Take them down but make sure not to touch the ground. You should do 3 sets with 15 repetitions.
The Advanced Moves
Targets: rectus abdominus
You should brace yourself between the backrests of two sturdy chairs. You need to keep the elbows slightly bent, the shoulders should remain down, and the neck relaxed, while your head and the chest are elevated.
You should do sit the floor, bend theknees and keep your back straight. Stretch your arms in front of you, and then pull up the heels of the ground and then balance yourself on the tailbone. Hold this position and rotate the arms left and right as far as you can. You should do 3 sets with 20 repetitions.
Ball Leg Lift
Targets: transverse abdominals
For this exercise, you need to lie down with your arms on the sides. Bend the knees with a ball between the ankles. Stretch out the legs at a 45-degree angle and then pull them down gradually, making sure that they do not touch the ground. You should do 2 sets with 20-30 repetitions.