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25 Simple Tips To Lose Weight
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26 Simple Tips To Lose Weight
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Does Drinking Lemon Juice
Help You Lose Weight?
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MOUNIKA RAGHAVAN
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17 Simple Exercises To Reduce Belly Fat


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December 30, 2014


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How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
Image: shutterstock

26 Simple Tips To Lose Weight


In Just A Week
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights?
If your answer is yes, then you need to make some lifestyle changes to solve it. Abdominal fat can
Does Drinking Lemon Juice
take seriousHelp
proportions
not curbed at the right time. No doubt, belly fat looks aesthetically
You Loseif Weight?
displeasing, but what is more important is its affect on long term health.
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It is very tough to remove visceral or abdominal fat especially, if the person happens to be really
obese. If you are determined to lose belly fat, you have to make some sacrifices and be very
patient. Forget your favourite pizzas and cakes; instead focus on green leafy vegetables and high
fiber foods if you want to flaunt a slim waistline.
A change in diet and lifestyle might make you want to back out. But wait, dont lose heart, the best
way to get a slim waistline is exercising. The focus of this article is on the reasons why fat
accumulates in the belly and some very simple exercise you can practice daily to lose the extra
pounds from your abdomen.

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How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

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Why Do You Get Belly Fat?


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Some amount of belly fat is normal, it helps to cushion the bones and organs and provide
protection. Well excess fat might become a cause of concern. Dont worry; you can cut any type of
Most Popular
fat by doing exercise and following a strict diet low on carbs. There are a number of reasons for
How To
belly fat in teens
andFlatten
adults.Out Your Belly
At Home?

a. Genetics:
25 Simple Tips To Lose Weight
In Just 10 Days
Scientists have discovered that the number of fat cells you will develop depends entirely on your
26 Simple Tips To Lose Weight
genes. If your
or grandparents had excess belly fat, you too might have the same. Yes, it is
In parents
Just A Week
true genetics is a determinant of how the fat is distributed.
Does Drinking Lemon Juice
Help
You Lose Weight?
You may have
apple-shaped
or pear-shaped body structure. Accumulation of fat occurs differently
for different people, it actually depends on the body structure.For those who are pear-shaped, the
How To Lose Weight On Your
fat tends to accumulate
Face Easily? in the lower part of the body like the buttocks. But for those who are appleshaped, your body tends to store fat around the middle section, thus resulting in fat accumulation
around the belly. You must know that there are two types of belly fat, it is either visceral which
accumulates around the abdominal organs or subcutaneous which occurs between the skin and
abdominal wall.

1. Instant Weight Loss Diet

6. Weight Loss Exercises

2. How To Lose Belly Fat Fast

7. Ways To Lose Belly Fat

3. 5 Ways To Lose Belly Fat

8. Best Way To Lose Stomach

4. How To Burn Belly Fat Fast

9. Weight Loss Diet Recipes

5. Exercises To Lose Belly Fat

10. Fat Burning Foods

b. Weak metabolism:
According to Mayo Clinic reports, as age increases the metabolism slows down and this cause
belly fat. Women are more prone to belly fat than men.Weak metabolism is yet another reason.

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You must have noticed that some of your friends eat a lot of sugar-based foods, fried foods or cold
drinks. Yet they manage to keep a flat stomach. The reason being, they have a very high
Most Popular
metabolism rate. If your metabolism is not good, you may have a bloated stomach. Thyroid
How To Flatten
Outmedical
Your Belly
conditions, diabetes
and other
conditions can be the reasons behind slow metabolism.
At Home?

c. Hormonal
Changes:
25 Simple
Tips To Lose Weight
In Just 10 Days
You might have heard the word middle- age spread. This means, as women progress towards
26 Simple Tips To Lose Weight
their middle In
years
ratio of body fat increases compared to the body weight.During menopause,
Justthe
A Week
when the levels of estrogengoes down and the amount of androgens or male hormones increase
then there isDoes
an increased
risk of fat
accumulation in the waist.Hormones actually regulate the fat
Drinking Lemon
Juice
Help You Lose Weight?
concentration in the body, and your figure depends entirely on it!
How To Lose Weight On Your

Easily?
d. StressFace
and
hypertension:
Stress increases the levels of cortisol in the blood and it leads to fat accumulating in the body.

e. Diseases:
Women suffering from diabetes, breast cancer, sleep apnea, colorectal cancer, cardiovascular
disease and hypertension, stroke and metabolic syndrome have fat accumulation in the belly.

f. Sagging muscles:
If the muscles around your abdominal area are saggy, they may lead to a fat belly. All you need to
do is tone your belly to get slimmer waistline!

g. Poor posture:
Slouching is the main reason behind fat accumulation in the body.Learn to sit straight from your
very childhood. Sitting with a curved back or spine may result in all the fat accumulation around
your stomach area.

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h. Sedentary lifestyle:
Most Popular
A sedentary lifestyle is one of the major causes behind the occurrence of belly fat. If you dont
How To Flatten Out Your Belly
indulge in any
At physical
Home? activity and spend most of the time sitting, watching T.V., reading etc., it is
known as a sedentary lifestyle. Lack of regular exercise or not exercising at all can lead to fat
storage around
the belly
area.
In other
words, being a couch potato will make you fat.
25 Simple
Tips
To Lose
Weight
In Just 10 Days

i. Overeating:
26 Simple Tips To Lose Weight
In Just A Week
If you eat too much, that can also lead to weight gain and belly fat. Coupled with a sedentary
Does Drinking Lemon Juice
lifestyle, it can have major consequences.
Help You Lose Weight?
Belly fat is inHow
factTo
theLose
colloquial
for abdominal fat. According to medical experts, belly fat can
Weightterm
On Your
Face
Easily? Excess of it can lead to a number of health problems including heart
be potentially
dangerous.
diseases, high blood pressure, type 2 diabetes, a decrease in the level of HDL or good cholesterol,
and can even lead to strokes or sleep apnea. You have to combat this problem before it gets too
late.
[ Read: Aerobic Exercises for Belly Fat ]

Measuring Belly Fat:


Earlier belly fat was considered healthy, it was perceived a reservoir of adipose tissues that could
be utilized when a person needed extra energy. With time the views changed, researchers state
that excess belly fat triggers chronic cardiovascular diseases. So it is important to measure the
belly fat and check how much you need to reduce. Here, are some parameters to measure your
waistline.

a. Body Mass Index:


This is ratio of weight in kilograms to the square of height in meters. This parameter helps doctors
to judge whether the person will suffer from heart disease or strokes. Since those having BMI of
25-29.9 is considered overweight and those with BMI of 30 are considered obese. They need to
cut down belly fat to reduce the health risks. However, this parameter is not always accurate in

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measuring belly fat. In fact, you can measure your belly fat with a measuring tape in front of the
mirror, and make your own targets to reduce belly fat. Looking at the mirror and checking belly fat
Most Popular
will help youto feel motivated to lose that unhealthy fat lining your abdomen.
How To Flatten Out Your Belly
At Home?

b. Waist to Hip Ratio:

25 Simple Tips To Lose Weight


In Justhandy!
10 Days
Keep a calculator
To calculate your waists to hip ratio accurately measure the narrowest
point of your waist and the broadest part of your hip. Now divide the values you obtained from the
26 Simple Tips To Lose Weight
measurement
have your ratio. The waist to hip ratio is a more accurate parameter to
In and
Just you
A Week
measure BMI. Those with waist to hip ratio of 0.8 are susceptible to cardiovascular disease and
stroke. If you
happen
to have
this Juice
ratio you got be careful.
Does
Drinking
Lemon
Help You Lose Weight?

c. Waist How
Circumference:
To Lose Weight On Your
Face Easily?
As said before measuring your waist with the tape is the easiest way to check belly fat. Measure
your torso at the level of your navel. As per the official guidelines measure your abdomen from just
above the hip bone or iliac crest just where it intersects the line dropping down from the middle of
the right armpit. Breathe normally while taking the measurement and dont hold the measuring
tape too tight against the skin. Those with waist size more than 33 inches are at risk of developing
chronic heart disease.

Food To Reduce Belly Fat:


You need to have high fiber foods to cut down your belly fat that is marring your appearance and
confident. Just add these super foods to get an envious waistline you always desired.

a. Almonds:
It is rich in vitamin E and is high on dietary fiber. It will satiate your hunger and the calories present
in almond will not affect your belly fat.

b. Apples:
This attractive looking fruit will help you to lose belly fat effectively. So munch on apples!

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c. Avocado:
Most Popular
The monosaturated fatty acids present in avocadoes helps to burn belly fat. The nutrient rich fruit
How To Flatten Out Your Belly
is also high At
on Home?
fiber.
25 Simple Tips To Lose Weight
d. Cucumber:
In Just 10 Days

Stay cool with


waterWeight
content in cucumber is really low on calories making it a good
26 cucumber!
Simple TipsThe
To Lose
In Just
A Week
choice for losing
belly
fat.
Does Drinking Lemon Juice
Help You Lose Weight?
How To and
LoseitWeight
On Your
It is low on calories
full of fiber
and essential nutrients that prevent water retention. So follow
Face Easily?
your mothers advice and have green vegetables to reduce belly fat.

f. Beans:
Having beans is a great way to have a toned belly. It also improves digestion and helps to
strengthen muscles. Beans satiate your hunger and keep your tummy full, this prevents
overeating.

g. Watermelon:
This yummy fruit contains 82% of water and it is really low on calories. Have watermelons to get a
desirable waistline.

How to Reduce Your Tummy?


Dieting and exercise go hand in hand. If you had thought that only dieting will burn your belly fat,
you are wrong. Working out can be quite painful and tiring. Many of you think of skipping it. Some
even start going to the gym but ultimately give up, and then all of what you had lost comes right
back! The best way to deal with this is to incorporate a simple exercise routine in your schedule.

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[ Read: Diet Plan To Reduce Belly Fat ]


Most
Popular
If you
really want to lose weight, you need to include an hour of exercise in your daily routine for
targeting and
reducing
bellyOut
fat. Your Belly
How
To Flatten
At Home?

Best Stomach
Weight Loss Exercises:
25 Simple Tips To Lose Weight
In Just 10 Days

1. Crunches:

26 Simple Tips To Lose Weight


In Just A Week

Nothing burns belly fat faster than crunches! Crunches occupy the number one position when it
Does Drinking
LemonNow,
Juiceits time that you start with this abs crunching exercise.
comes to fat-burning
exercises.
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Image: Shutterstock

Lie down flat on a mat with your knees bent and feet on the ground. Alternatively, you can
also lift your legs off the floor at a 90 degrees angle. (See picture).
Now lift your hands and place them behind your head or keep them crossed on your chest.
Inhale deeply and as you lift your upper torso off the floor, exhale.
Again inhale as you get back down and exhale as you come up.
Do this for 10 times as a beginner.

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Repeat another 2-3 sets.


Most Popular

[ Read: Foods That Burn Belly Fat]

One small tip:


How To Flatten Out Your Belly
At Home?
As you lift your torso, do not sit up straight. You should be at a 30-40 degrees angle off the ground.
25 Simple Tips To Lose Weight
Thus, youll In
feel
pressure
Just
10 Dayson your abdominal muscles.
Simple Tips To Lose Weight
2. Twist 26
Crunches:
In Just A Week

Does Drinking Lemon Juice


Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Image: shutterstock

Once you get used to the regular crunches, modify the basic crunch to get an even more effective
tummy exercise!
Lie down on the floor with your hands behind your head.
Now bend your knees as you would do in crunches, keeping your feet on the floor.
As in a crunch, you would have lifted your upper torso; in twist crunches you just have to lift
your right shoulder towards the left, keeping your left torso on the ground.

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Again alternatively, lift your left shoulder towards the right, keeping your right torso on the
ground.
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Repeat for another 10 times.
How To Flatten Out Your Belly
At Home?

3. Side Crunch:

25 Simple Tips To Lose Weight


In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?
Image: shutterstock

This is same as the twist crunch exercise. The only thing that you need to do is tilt your legs to the
same side simultaneously with your shoulders. The side crunch focuses on the muscles on your
sides.

4. Reverse Crunches:
Now its time to do reverse crunches. This is another best exercise to reduce belly fat for women.

Image: Shutterstock

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This is same as the twist crunch exercise. The only thing that you need to do is tilt your legs
behind simultaneously with your shoulders. The side crunch focuses on the muscles on your sides.
Most Popular
How To Flatten Out Your Belly
At Home?

[ Read: Yoga Asanas To Reduce Belly Fat ]

5. Vertical
Leg Crunch:
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Image: shutterstock

Lie flat on the floor or on the mat with your legs extended upwards towards the ceiling and
one knee crossed over the other.
Now that you have positioned your body perfectly, do the same as you would have done in
case of crunches. That is, breathe in and lift your upper body from the floor towards the
pelvis.
Now breathe out slowly. As you bring yourself down, breathe in again and exhale as you go
up.
Do 12-16 crunches for up to 3 sets at a go.

6. Bicycle Exercise:

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No, you dont need a bicycle for this. Thinking how? Well tell you.
Most Popular
How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?
Lie on the floor and keep your hands either by your side or behind your head as we do in
crunches.
Now lift both your legs off the ground and bend them at the knees.
Bring your right knee close to your chest, keeping your left leg out.
Now take your right leg out and bring your left leg close to your chest.
Alternate bending your knees this way as if you are paddling a bicycle.

7. Lunge Twist:
This is a beginners workout for beginners who want to reduce belly fat quickly.

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Most Popular
How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
Just 10 Days
Image: In
shutterstock
26 Simple
Tipship
To Lose
Stand with
your legs
widthWeight
apart. Keep your knees slightly bent.
In Just A Week
Lift both your hands in front of you aligning them with your shoulders and parallel to the
ground.Does Drinking Lemon Juice
Youas
Lose
Weight?
Lunge Help
forward
shown
in the picture. Take a big step forward with your right leg and sit
down as if on a chair so that your knees are at a 90 degrees angle from the floor. The left leg
How To Lose Weight On Your
should be positioned backwards supported by the toes.
Face Easily?
The spine should be kept straight. Dont bend your spine forward. That is incorrect way of
performing lunges.
First twist your torso to the right and then to the left. Twist just the torso, not your legs.
Continue repeating this for 16 times.
[ Read: Reasons For Sudden Weight Loss ]

8. Rolling Plank Exercise:

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Most Popular
How To Flatten Out Your Belly
At Home?

Image: Shutterstock

The rolling plank


trainsTips
the To
muscles
around your abdomen, hip and lower back.
25 Simple
Lose Weight
In Just 10 Days
Position yourself on the floor with your knees and elbows resting on the ground.
26 Simple Tips To Lose Weight
Keep your neck aligned with your spine. Look forward.
In Just A Week
Lift the knees up and support your legs on the toes.
Contract
your
knees and
keep
breathing normally. This is the plank pose. Stay in this posture
Does
Drinking
Lemon
Juice
Help You Lose Weight?
How To Lose Weight On Your
Now start moving to and fro for the next 30 seconds. This is the rolling plank exercise.
Face Easily?
Lie down on the floor sideways.
Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the
shoulder and the left leg should be above the right leg, keeping them together.
Keep your knees straight. Your hips should not be touching the ground.
Hold this position for 30 seconds. Once you get comfortable, you may hold this for 1-2
minutes.
Repeat with your other side too.
While in this position you may also lift the leg placed on top and bring it back again. This makes
the exercise more effective. In that case, it works not only for your abs but also for the thighs and
hips.

10. The Stomach Vacuum:

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How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
Image: Shutterstock

26 Simple Tips To Lose Weight


In Justexercises
A Week are low-impact exercises that place greater emphasis on breathing
Stomach vacuum
instead of increasing your heart rate.
Does Drinking Lemon Juice
Help You Lose Weight?
a. This is similar to what we call the cat stretch pose. This is also known as the four-point,
transverse-abdominal
stomach
How To Lose
Weightvacuum.
On YourFollow the steps mentioned below to do this exercise for
Face Easily?
Come down on the ground to sit on all fours, supporting your body on your hands and knees.
Now inhale deeply and loosen your abdomen.
As you exhale the breath, tighten the abdomen muscles.
Hold this abdomen contraction for 15-30 seconds.
Repeat the process again.
[ Read: Flaxseeds Help In Losing Weight ]
Another type of stomach vacuum exercise is elevators. Heres how to do it:
Sit on a chair. Imagine your belly to be an elevator thats moving up.
Now inhale deeply using only your nose and think that its the 1st floor.
Breathe out using your mouth and simultaneously push your belly towards your spine,
imagining that you are going up to the 5th floor.
Breathe out fast 5 more times, squeezing your abs every time you exhale the air.
Repeat the same steps another 5 times.
c. You can try standing pelvic tilts. This is another form of stomach vacuum exercise.
Stand with your legs hip width apart and bend your knees slightly.

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Inhale deeply through your nose and push your belly inwards towards your spine, and at the
same time roll your hips out in front.
Most Popular
Do 5-6 sets How
of this
Toexercise.
Flatten Out Your Belly
At Home?

11. Captains
Chair:
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Image: Shutterstock

All you need to do this exercise is a chair.


Sit on the chair with your spine straight and shoulders relaxed.
Keep both hands beside you with your palms by the side of your hips, facing downward.
Inhale deeply.
Now as you exhale, bring both your legs upwards such that your knees are close to your
chest. Hold for 5 seconds. Dont bend forward and arch your back.
Bring down your leg slowly and repeat again.

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12. Bending Side to Side:


Most Popular
This is the best workout to slim down your waist. This is yet another perfect exercise for reducing
How To Flatten Out Your Belly
belly fat!
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Image: Shutterstock

Stand erect with your feet together. Raise your hands above your head as in a namaste.
Now keeping your legs grounded, bend your body to the right as much as possible till you feel
a strain on your left waist. Stay for 15 seconds.
Return back to the original position.
Now bend left. Retain this position for another 15 seconds.
Slowly, you may increase the holding time to 30 seconds.
[ Read: Ways To Reduce Abdominal Fat ]

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Cardio Exercises:
Most Popular
How To Flatten Out Your Belly
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

Cardio is one of the most effective ways to burn calories and shed unwanted flab from your body.
Cardio exercises are immensely helpful for reducing belly fat. At the same time, doing cardio on a
regular basis will offer you with other health benefits such as reduction of stress, an increase in
your lung capacity, better sleep and a sense of overall well-being.

13. Walking:
One of the very first cardio exercises to reduce belly fat is walking. Surprised? Do you think its too
simple to be effective? Well then, you should know that walking is a great and effective way to burn
away that ugly belly fat. In fact, it is an excellent fat burner for your entire body. If you follow a
healthy diet along with walking at a steady pace for 30-45 minutes for at least 4-5 days every
week, you will witness a gradual change in your weight. This low-impact exercise increases your
metabolism as well as your heart rate. A heightened metabolic rate will burn away calories at a
faster pace, thus helping to eliminate the fat accumulated around your belly. In fact, walking has a
decreased risk of injuries and is considered to be a good workout for beginners.

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14. Running:
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You have to prevent your body from getting used to any fixed workout routine. Hence, you can
How To Flatten Out Your Belly
switch occasionally.
Try running for a change. It is an effective way to keep your heart rate up, burn
At Home?
calories and lose belly fat.
25 Simple Tips To Lose Weight
In Just 10 Days

15. Jogging:

26 Simple Tips To Lose Weight


In Just
A Week
If you dont like
running,
try jogging instead. Research suggests that jogging is more effective at
breaking down unwanted fat when compared to weightlifting. This is a form of aerobic exercise that
Does Drinking Lemon Juice
is extremely useful for fighting obesity and staying fit.
Help You Lose Weight?
How To Lose Weight On Your
16. Cycling:
Face Easily?

This is another kind of effective cardio exercise that helps you to shed belly fat by burning calories.
Ensure that your heart rate goes up while you are cycling.

17. Swimming:
With swimming you get cardio, weight loss and toning at the same time! The strokes that you
choose should be up-tempo and strenuous in order to help you burn more calories. You can start
with swimming 1-2 times every week.
You can follow these effective and simple exercises to reduce belly fat. You can easily do most of
these exercises at home without the help of any personal trainer. All you need is determination and
a lot of stamina. Reducing tummy fat is no longer an elusive dream!

Other Ways to Reduce Belly / Abdominal Fat:


1. Eat Right:
Reducing abdominal fat is 80% about eating the right food. Have a healthy and balanced diet, with
adequate macro and micro nutrients. Most importantly, skip takeaways and fast foods. Eat food

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prepared at home. Dont have time? Go for raw fruits or veggies, or steam cooked veggies instead.
Most Popular

2. Drink Water:
How To Flatten Out Your Belly
At Home?
Many get confused between being thirsty, tired or hungry, and end up nibbling sugary or fatty food.
Always carry a water bottle. And make sure you keep sipping water throughout the day. One need
25 Simple Tips To Lose Weight
Inglasses
Just 10 Days
to drink 6 8
of water, though this depends on your weight and lifestyle. Calculate
accordingly and make sure you consume enough water.
26 Simple Tips To Lose Weight
In Just A Week

3. Short Bursts:
Does Drinking Lemon Juice
Youstudies,
Lose Weight?
According toHelp
recent
instead of working out for hours or running a few miles, doing short
bursts of active exercises is very helpful in reducing stubborn fat. For example, if you are walking
How To Lose Weight On Your
, randomly
Face
Easily? increase the speed for a few seconds and get back to walking.
[ Read: Fat Burning Foods ]

4. Say No to Sugar:
Sugar is one thing you should greatly reduce, if not omit from your daily platter. There are many
sources of hidden sugar, so its a good idea to reduce sugar. Use alternatives like honey, palm
sugar and licorice extract.

5. Reduce Sodium intake:


Of course, you need to add salt to your food. Besides sodium salt, you have potassium, lemon and
sea salts you can consider. Also, adding spices like pepper, a few herbs also helps reduce salt
requirement.

6. Vitamin C:
Vitamin C is important for the secretion of carnitine, a compound that helps body convert fat into
energy. Besides, it also helps block cortisol, a hormone thats secreted by the body when under
stress. Spike in cortisol levels is the main reason for abdominal fat.

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7. Fat burning foods:


Most Popular
There are many natural ways to reduce fat. . Garlic, onion, ginger, cayenne pepper, cabbage,
How
Tocinnamon
Flatten Out
Your
Belly are some of the fat reducing foods. Consuming a few
tomato, spices
like
and
mustard
At Home?
cloves of raw garlic and a 1-inch piece of ginger every morning is good for fat metabolism.
25 Simple Tips To Lose Weight
In Just
10 Days
Having a glass
of warm
water with lemon juice and honey in the morning, is a popular option for
weight loss. Similarly, there are many other ways to induct fat burning foods in ones diet.
26 Simple Tips To Lose Weight
In Just A Week

8. Include healthy Fats:


Does Drinking Lemon Juice
You
Weight?
When tryingHelp
to get
ridLose
of bad
cholesterol, addition of good cholesterol can be helpful. Avocados,
olives, coconut and nuts are few sources of good cholesterol.
How To Lose Weight On Your
Face Easily?

9. Do not skip breakfast:


Many think skipping breakfast helps with quick weight loss. On the contrary, skipping breakfast is a
major blunder. It increases bloating and pushes your body into starvation mode, a key for
abdominal fat gain.
Latest studies reveal having smaller and frequent meals is the key to maintain a healthy
metabolism rate, which is important for weight management. So reduce the size of your meals and
make up for it by snacking healthy. You could consider having dry fruits and nuts, raw veggies or
fruits and steamed veggies.
[ Read: Protein Carbs Fat Calories ]

10. Sleep:
Wondering why we are talking about sleeping here? Adequate sleep is very important for weight
management. Everyone needs 6 8 hours of sleep. According to a recent study, too much of sleep
or the lack of it can lead to weight gain.

3 Best Exercises to Reduce Belly Fat Experts Roundup

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Belly fat is something that makes you look really bad and it is also very unhealthy. The sedentary
life and wrong food choices are responsible for belly fat. However, not to worry, you can always do
Most Popular
some core strengthening exercises to get the desired washboard abs. Here are some expert tips
To Flatten
Out
Your
Bellyponds from your belly.
to show youHow
the way
to shed
those
extra
At Home?
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?

1.Kerry P. Taylor:
Try these exercises to get a flat belly you always dreamed of:
1. Half Turkish Get Up: Melt your belly fat with this core
strengthening exercise that works wonders for your abdomen, back
muscles and hamstrings. It is the most complete exercise.
2. Ab Wheel Roll Outs: This is done using exercise wheels to
strengthen all the core muscles. This is a great way to ab-crunches
which automatically helps to shed weight.
3. Standing Band Rotations: Stand sideways to a cable band with feet hip-width apart, pull the
cable close to body at the height of your chest. Keep your hands in the middle and use all your

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core muscles to brace your torso.


Most
Popular
Kerry
P. Taylor: www.212healthandperformance.com
How To Flatten Out Your Belly
At Home?

2. Doonya:
25 Simple Tips To Lose Weight
In Just 10 Days
Do three sets of AB Circuit and repeat it 10-20 times. Each
26 Simple
Tipsabs
To to
Lose
Weight the movement and the
exercise is meant
for the
complete
In Just A Week
focus shouldnt be on the legs.
Does Drinking Lemon Juice
Help
You
Lose and
Weight?
Bend
knees
shift weight to that side. Squeeze
the obliques and rock the hip to lift the other leg (should have some resistance through the toe to
How To
Weight
On Your
allow to flicking
upLose
off the
ground).
You should do 10 reps each side, then 10 again (total of 20,
Face Easily?

2. Sweep: Start with basic abs tuck (standing crunch). For that you have to lift one knee using the
abs, and bend the other knee to sit slightly on the ground. Bring the rib cage to the bellybutton so
that the spine is in C-curve position. Simultaneously, squeeze the oblique on one side to crunch
while reaching down for the opposite foot.
Do 10 repetitions for each side, then do 10 again (total of 20, alternating after 10).
3. Twist: One foot placed slightly in front of the other with body facing the corner. This should
resemble the movement of wringing a towel while taking knees further inward and opening body
in the opposite direction. Start with knees bent and straighten with the twist by lifting the hip and
leading it to the opposite corner.10 reps each side, then 10 again (total of 20, alternating after 10)
Doonya: https://www.doonya.com

3. Sarah:
Doing ab crunches and following a crash diet is not the right way to
lose belly fat. If you really want to flaunt a well-toned belly you

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have to eat a balanced diet with all the good fats rather than
starving yourself. You should also exercise for three to five times a
Most Popular
week.
How To Flatten Out Your Belly
At Home?
1. The side plank exercise is the best way to reduce belly fat. There are only two points of contact
with the floor which helps the core muscles to contract even harder. Lie on your side with your legs
25 Simple Tips To Lose Weight
top of each other,
on your lower forearm that is bent on the elbow. Force your upper body off
In Justrest
10 Days
the floor by using your forearm and place other hand on your hips. You should resemble a diagonal
26 Simple
Tips To
Lose
Weight
line from head
to toe. After
you
lift your
bodies just hold it for 30-60 seconds.
In Just A Week
2. Burpees are tough compared to side plank but it is also a great way to lose belly fat. For this you
Does Drinking Lemon Juice
have to first Help
standYou
andLose
thenWeight?
with a quick movement contract your abs and go into a side plank
position with your bottom tucked in. Do the push-up and jump back to the standing position. Do 30
Howadd
To 10
Lose
Weight
On Your
repetitions and
more
as you
progress.
Face Easily?
3. Doing Bicycles not only help to melt belly fat it also works on the muscles of your upper body.
For this you have to lie on your back and raise your legs at 90 degree, then bend your legs to 90
degree and hold it. Keep your hands under your head and slowly raise your head and shoulder off
the ground. Now with a fast movement bring your right elbow to your left knee and extend your
right leg in the front. You have to switch sides fast to create the cycling effect. Use your core
muscles to keep your head and shoulder above the ground throughout the exercise. Do 20
repetitions and add 10 as you become stronger.
Sarah: http://tabatalive.com

4. Laura London:
1. Bicycle Crunches are a great ab exercise and work the abs from
every angle. Its a combination of the regular crunch, a side-to-side
motion that hits the oblique muscles and a reverse crunch that
targets the lower abs. You can change the difficulty level by
increasing or decreasing the range of motion used and the speed
of movement as well as the intensity of the crunch by holding and squeezing.

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2. Ab Plank is a great exercise to really challenge your entire core and build up your strength and
endurance. The Plank works the lower abdomens, the oblique muscles and your lower back. It
Most Popular
takes focus and concentration plus some upper body strength. Start with holding the plank position
How Toand
Flatten
Out
Your
Belly
for 30- 40 seconds
build
your
way
up. You will be amazed at how strong your cores will get by
At Home?
doing this exercise regularly.
25 Simple Tips To Lose Weight
3. V-Sit UpsIn
are
one10ofDays
my favourite exercises for my abs because it is quite challenging. The V
Just
sit-ups work on the upper and lower abs regions and you also have to focus on your balance to
Simple Tips
To same
Lose Weight
keep the abs26engaged
at the
time. Its a great strength builder for your core.
In Just A Week
Laura London: http://www.LauraLondonFitness.com
Does Drinking Lemon Juice
Help You Lose Weight?
How To Lose Weight On Your
Face Easily?
1. HIIT Sprints: This is done using a treadmill or running or
outdoors. I get clients to run as fast as they can for 30 seconds
followed by 30 seconds rest and will repeat this between 10-15
times depending on fitness levels. HIIT training stands for high
Intensity Interval Training and is very effective way to burn calories
andfat.
2. Boxing: I let my clients do boxing as I feel that its a great way to pump up your heart rate and
increase sweating. Higher the heart rate the more calories theyll be burning. Usually I instruct my
clients to do one minute of punches or combinations usually on boxing pads but can also be done
on a punch bag followed by 30 seconds rest. Usually I repeat this exercise several times until my
clients are fit. Then I let them hold the plank in between rounds as an active rest.
3. Tabata: Tabata is another form of interval training and involves 8 rounds of 20 seconds exercise
followed by 10 seconds rest. Sounds easy enough but exercise should be done at a high intensity.
This exercise can be done using rowing machines, dumbbells or thrusters. This is a tough exercise
and is best for those who have very less time in their hands.
Lee Brogan: http://gymfreetrainers.com/

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6. Lori L. Shemek:
Most Popular
1. High Intensity Interval Training (HIIT): This type of exercise is
How To Flatten Out Your Belly
your key to melting
belly fat fast. HIIT is highly effective for all over
At Home?
weight loss, particularly removing stubborn belly fat. If you are not
eating right,25
you
have Tips
reached
menopause
Simple
To Lose
Weight or you are not losing
In Just 10 Days
weight you should do these exercises. Dont let the name scare
you as it is you who determines the intensity. It is your perceived exertion that counts.
26 Simple Tips To Lose Weight
In Just A Week
There are different types of HIIT but an easy one to begin with is to simply warm up for 3 minutes
on an elliptical
machine
or Lemon
by walking.
Does
Drinking
Juice Then work out for 30 seconds so that at the end of the
Help You Lose Weight?
exercise you feel satisfied. Reduce the speed to slow down to a moderate pace. Do this 7 more
times or for total 8 intervals. Start with one interval and as your body is ready to take more
How To Lose Weight On Your
increase theFace
intervals.
Easily?Studies show that HIIT to be the absolute premier cardio for weight loss
and optimal health as compared to longer, traditional cardio.
2. The Bicycle: This is one of the best exercises for flat, well-defined abs. Lie on the floor with just
your fingertips touching the back of your head. Bring your right elbow to your left knee as you
straighten your right leg. Switch sides and continue to pedal. Do 1-3 sets with 15-25 repetitions.
3. Exercise Ball Crunch. This is one of the most effective ways to strengthen and flatten abs.
Studies show this exercise is 40% more effective than regular ab crunches as it targets smaller
muscles for flat toned abs including the obliques for a small waist and the outermost muscles that
your typical ab crunch may miss. To begin, lie down on the ball positioning it under the lower
back. Place arms behind your head. Tighten your abs as you lift your torso off the ball while
keeping the ball stable. Lower back down and repeat 15 times with 1-3 sets.
Lori L. Shemek: http://drlorishemek.com/

7. Kelly Rennie:
1. You should practice Plank.
2. Leg raises are great ab exercise. They are the best way to
reduce belly fat.

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3. Spider crunches for that desirable abs. For spider crunches,


start in a push-up position. Now, lift your left leg and bring it
Most Popular
close to your left arm. Return to the starting position and
To Flatten
repeat How
with right
leg. Out Your Belly
At Home?
Kelly rennie: http://www.kellyrennie.com/
25 Simple Tips To Lose Weight
In Just 10 Days
26 Simple
Tips To Lose Weight
8. Anthony
Trucks:
In Just A Week

These threeDoes
exercises
are Lemon
great way
to get a strong core:
Drinking
Juice
Help You Lose Weight?
1. Hanging Bicycles: This is a simple body weight core
How
To Losethat
Weight
Your muscles of your arms. It
strengthening
exercise
also On
improves
Face Easily?

2. Decline Bench Sit Up Ceiling Touches: This great exercise works on your shoulder, abs and
lower back. Sit on the bench with the weight on your lap. As you move backwards, lock your arms
and raise the weight above your body. Touch your back to the bench and use your abs to sit up. As
you sit up you should keep your arms and weight pointed to the ceiling.
3. Prone Slider Toe-Ins: Go into a prone or plank position, your body should be horizontal or
parallel to the floor. The legs should be straight and toes should be in. You have to use a slider to
move back and forth. This is best done at a gym where all gym equipment is available.
Anthony Trucks: http://truckstraining.com

Do leave us your comments below. And dont forget to checkout this video on the Top 5 Exercises
to reduce Belly Fat given below:

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In Just 10 Days
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In Just 10 Days
26 Simple Tips To Lose Weight
In Just A Week
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How I Lost 60 Pounds By Healing Myself? - June 17, 2014
8 Yoga Mudras To Overcome Any Ailments!! - July 23, 2013
8 Simple Yoga Poses For Glowing Skin - July 11, 2013
8 Yoga Exercises For Stretching Your Body - February 8, 2013

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25 Comments

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How To Flatten Out Your Belly

rohit

25
Simple Tips To Lose Weight

In Just 10 Days

thanks for sharing this great information. i really enjoy your post.

26 Simple Tips To Lose Weight


In Just A Week

Barbara Laurie

The hardest to eliminate is the subcutaneous body fat. So thanks for exercises like these so we can
Does
Drinking
Lemon
say bye
bye
to belly fats.
ButJuice
then, we have to match this with healthy eating habit, and discipline.

Help
You Lose
Weight?

sandra

How

To Lose Weight On Your


Face
This really Easily?
works.Must try.

OGBONNA MICHAEL

Very much happy for this article. I have two lovely sisters who always
complain about fat on their belly, when i showed them this article and
told them it is gonna work they both gave it a try out and the testimony
was awesome.
MIKE

Anjana

its difficult for me to uplift my torso.i m just able to uplift my shoulder.plz can u help on improving in
this regard

sush

this really awesome but it will available as video then there wont be any confusion

nitsbubb

This article is of great help.

Sujay

good one...need to be careful for Reverse crunches as doing the way shown(i mean keeping the
legs in a way shown in pic) could seriously stress ur back and injure..watch out for that

3/25/2015 12:39 AM