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The 9 Most Effective Exercises to Burn Stomach Fat in Less than a Month Do you have an excess stomach fat that you want to get rid of? While eliminating it in just a few days is simply impossible, there’s something you can do to reduce it significantly, and even remove it in just 20 to 30 days. First, you must know few things about belly fat. There are two types – visceral and subcutaneous. The first one is the deep layer of fat located around the vital organs. It’s the dangerous type of fat as it can affect your insulin resistance, thus increasing your risk of diabetes. Also, it raises your risk of heart disease. Moreover, it releases the hormone leptin which controls your appetite, as well as the learning and memory abilities. There are even studies which show obese people have higher chances of developing dementia. But, you don’t necessarily have to be obese to have visceral fat. The subcutaneous fat lies directly under your skin, and it’s not hazardous to your health. Now that you know a bit more about the fat in your stomach area, here are nine exercises that will help you get rid of it in less than a month. Exercise Routine There are three levels of this exercise routine – beginner, intermediate, and advanced. Practice these nine exercises on a daily basis for optimal results. Begin with the first level and then gradually move to the next level. Beginner Moves Butterfly Crunch Start in a lying position with your back on the floor and soles touching each other. Bring your feet as close to your body as you can. Put your hands behind your head. Lift your chest off the floor without lifting your lower back. Return to the beginning position. Make three sets with ten repetitions. Hip Lifts Lie on your right side and bend your knees. Support your body with the right elbow placed on the ground. Raise your left arm and lift your right hip. Next, lower your hip without hitting the ground. You can do the same exercise without bending the knees but with straight legs. However, this version is a bit difficult, so it’s not recommended for beginners. Make two sets with 15 repetitions on each side. Front Plank Get down on your hands and knees. Lower your chest until your forearms touch the floor. Make sure your elbows are in line with your shoulders. Then, lift your knees off the ground, transferring the weight on your toes. Squeeze your legs together and glutes, and try to get a flat back. Stay here for 30 seconds. Increase the time as you increase the level of difficulty. Intermediate Moves Toe Touch Targets – Rectus Abdominus Begin in a lying position with your back on the floor and your feet straight above your head. Then, try to touch your toes with your fingers while exhaling. Return your hands to the initial position, without letting your shoulder blades touch the floor. Keep your abs tight and your legs still during the whole motion. Make two sets with 15 repetitions on each side. Scissor Lifts Targets – obliques Begin in a lying position with your back on the floor and arms beside you. Turn your palms towards the floor and start lifting your legs. Then, bend your knees at a 90° angle. Raise your right leg upwards while lowering the left one. Switch legs for around two minutes and make a one-minute pause. Do three sets. Resistance Bend Knee Tuck Targets – transverse abs Start in a lying position with your back on the floor and knees bent. Take one end of a band in each of your hands and place your arms beside your body. Make sure you wrap the band around the tops of shins. Lift your knees until the hips lift up the ground. Remain here for three seconds and then return to initial position. Do two sets of ten repetitions. Advanced Moves Knee-Ups Targets – rectus abdominous Brace yourself between the backrests of 2 chairs. Keep your shoulders down; elbows bent; neck relaxed, and lift your chest and head. Russian Twist Begin in a sitting position, with your knees bent and back straight. Extend your arms in front of your body and lift your heels in the air. Then, try to balance your body on your tailbone. Stay here and rotate your arms in both sides as far as possible. Repeat for three sets of 20 reps. Ball Leg Lift Targets – transverse abdominals Lie down and place your arms beside you. Bend the knees and place your lower legs on top of the ball. Then, position the ball between your ankles and slowly lift it while stretching your legs at a 45° angle. Pull them up and pull them down slowly, without letting them touch the floor. Repeat two sets for 20 to 30 reps. Source Health and Healthy Living | The Science of Eating | Fitness Magazine
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Vežbe za zatezanje stomaka - Ove vežbe će vam pomoći ukoliko želite da zategnete stomak, sagorite salo I izgradite trbušne mišiće. Legnite na leđa, noge ispružene a ruke sa strane, dlanovima okrenutim nadole. Savijte levu nogu, uhvatite palac rukom. Onda pokrenite nogu još koliko možete, zadržavajući oba ramena i kukove na podu. Vaš desni kuk će se podići, ali držite oba ramena na podu. Zadržite nogu koliko možete, a zatim okrenite glavu i pogledajte preko levog ramena. Držite za pet do sedam udisaja. Lagano podignite nogu,i spustite je pa ponovite na suprotnoj strani. Lezite na leđa sa savijenim kolenima i stopalima na podu. Pritiskom na stomak do poda, podignite glavu, grudi, ramena i ruke, podignite lagano i noge. Ispružite stopala da se stabilizujete. Podignite levu ruku iznad glave, dok uvijanje svoj torzo ulevo. Ponovite na suprotnoj strani. Lezite na leđa, pete u širini kukova, noge savijene u kolenima, ruke duž tela na podu sa dlanovima nadole. Oslonite se na stopala potpuno tako da potkolenice budu potpuno pravo. Odignite karlicu nagore. Pritisnite ruke na podu da podignete kičmu gore, ostavljajući ramena, glavu i stopala u kontaktu sa podom. Iz položaja kao u prethodnoj vežbi podignite desnu nogu sa poda savijenim kolenima, ispravljajući je prema svom licu. Ispravite desnu nogu u vazduhu. Nogom, crtajte male krugove u smeru kazaljke i kontra-smeru kazaljke na satu. Zamenite desnu nogu levom. Lezite i ukrstite desni članak preko levog kolena. Spojte ruke iza levog kolena i povucite ga prema vašim grudima . Stavite ruke iza glave, laktovi okrenuti suprotno jedan od drugog. Ležeći na leđima podignite ispružene noge pod uglom od 45 stepeni. Dlanovi ispod vrata. Stavljajući desni zglob preko levog kolena, savijte levu nogu. Pokrenite desnu stranu tela što više možete podižući desni lakat. Levi lakat će pasti prema podu. Vratite leđa na pod kao na početku vežbe, ispravite obe noge bez spuštanja. Promenite strane. Lezite ravno na leđa sa nogama ravno, savijte levu nogu na grudi i podigne je pravo u vazduh. Držite nogu sa levom rukom. Lezite na levu stranu, ruke ispravite i raširene iznad zajedno, tako da vaše telo bude jedna ravna linija. Odmorite glavu na levu ruku. Podignite noge u vazduhu, a onda podignite ruke i torzo, koliko visoko možete. Zadržite pet udisaja. Zatim ponovite na drugoj strani. Počnite na sve četiri i uverite se da su zglobovi u skladu ispod ramena. Držite telo dalje od poda, držeći pete, zadnjicu, kičmu, ramena, vrat i glavu, u jednom redu. Podignite levu nogu sa poda, a zatim pažljivo podignite desnu ruku, postavljajući je ravno ispred vas. Promenite strane, podižući desnu nogu i levu ruku.