27 Jan 2016
In this era, liposuction is an option to get rid of extra fat. But reducing only one area of your body is not possible. If you want a flat stomach n smaller waist, you must focus on reducing fat around your body. The natural remedies to flat stomach n smaller waist require regular exercise and a healthy diet. Additionally, there are also exercises for these specific areas. You can incorporate these exercises to tighten your abs and can get perfect shape.
Difficulty level: Moderately Easy
Flat stomach n smaller waist: What you need to do?
1. Make at least half an hour for exercise five days a week. Cardiovascular exercise helps burn calories and thus promotes weight loss. As much you do longer and more intense exercise, the more calories you will make burned. You can burn calories by activities like uphill bike or jog, swim or practice a competitive sport. Make different types of aerobic exercises to challenge your body and avoid boredom. Ask your friend to perform exercises with you to keep you motivated.
2. Incorporate strength training routine for two days a week. Strength training speeds up your resting metabolic rate, so you burn more calories. Concentrate on getting a routine of strength training for the whole body. Hire a licensed trainer to help you become familiar with the different machines to lift weights as well as the exercises without weights just using your body weight.
3. Adjust your diet all days of week. Avoid greasy and sweet foods as these only add kilos. Avoid consume calories from alcohol or sodas and takes at least eight glasses of water each day. Eat complex carbohydrates to fill you, like wheat and brown rice instead of simple carbohydrates that are easily digested as bread and white rice. Avoid fatty proteins, such as pork or beef, and choose leaner, such as fish, chicken and turkey.
4. Keep your salt intake below 2,300 mg per day as excess salt can cause swelling and water retention, which can only make your waist look bigger. If you have medical conditions such as high blood pressure or diabetes, I’ll recommend you to control the disease adopt prevention that can keep your sodium intake below 1,500 grams per day.
5. Get flat stomach n smaller waist by performing “bicycle” exercise. This exercise focuses on both your abdominal part and the rectus. Also it’s considered one of the most effective abdominal exercises. Lie on your back, lift your head off the floor and put your hands behind your head for support. Lift your legs off the floor, fold your leg and connects your left knee with your right elbow. Hold for three seconds before changing sides. Move your legs with controlled movements, like you’re riding a bicycle. Complete three sets of 12 times, three days a week.
6. Do the exercise called “side twist” and emphasize slim waist. Lie on your left side with your hips on itself. Keep your right arm in a natural line with your body. Bend your left arm and lean on your elbow. Raise the left side of your hips off the ground to form a diagonal line with your body. Feel the stress in your back and hold the position for three seconds before releasing it and down to the starting position. Repeat this exercise 12 times before changing sides. Complete three sets.