Bella Adams
Did you know? Just ten minutes a day is enough to melt your waistline. We show you three simple but effective exercises for a flat stomach!
“Muffintop,” “life ring” or – even meaner – “paunch”: there are many names for the accumulation of belly fat around the waistband.
For those affected, they are usually primarily an aesthetic problem, because waist fat is less harmful to health than abdominal fat, which promotes cardiovascular disease.
But harmless does not mean beautiful. So if you want to get rid of your life rings, there’s no getting around exercise.
However, just three small exercises will help you melt away the pounds and reduce your body fat percentage.
Take ten minutes every day while your coffee goes through in the morning or you warm up your dinner and tone your belly in no time.
With these 3 exercises, your hip fat will melt away
- क्रन्चहरू
Starting position: supine on the floor, legs hip-width apart. Bring your hands to your ears. Keep your lower back in contact with the floor to prevent a hollow back. Raise and lower shoulders and upper back. The abdomen remains tense the whole time.
The exercise mainly works the upper abdominal muscles, but also the lateral and lower parts of the abdominal muscles.
2×15 repetitions.
- खुट्टा उठाउँछ
Starting position: supine, hands are under the buttocks. Press lower back to the floor. Simultaneously bring legs up stretched, then slowly lower them.
Do not take momentum, the strength comes from the abdomen.
2×15 repetitions.
- lateral plank
Starting position: Lateral position, legs stretched out long. Use the lower arm to lift the body up, and tense muscles in the middle of the body.
Make yourself stiff as a board while doing this.
Hold 2×1 minute per side.
General muscle training for more success
However, to melt the hip gold even more effectively, specific abdominal muscle training is not enough.
Only general muscle training, which builds up more muscle mass in the whole body, can get to grips with the rolls in the long term.
The key is the higher basal metabolic rate: this means that the body goes to its fat reserves even at rest. Nevertheless, crunches and planks are ideal for defining the body’s core for a toned and flat stomach.
Therefore, keep at it!
