Abdominal fat is a problem that affects men and women, thin and fat alikeand is that the consumption of foods rich in fat usually generate an accumulation of the same, mainly in the adipose tissue of the Belly, generating the belly , one of the parts of the body that is more difficult to lose weight and toning. For this reason, when abdominal fat appears, there is no regret, you have to deal with itand although the effort may have to be considerable, the important thing is that it is a totally reversible condition, that is, it is possible to eliminate the belly and have a flat abdomen.

To achieve the goal of losing belly it is important to take into account that the effort must be double: exercises more healthy eating. We will achieve nothing if we perform an intensive routine five days a week and at the weekend we drink beer and eat sausages, in fact, in the diet is the key to having the abdomen dreamed, while Exercise is the complement of feeding that allows tighten muscle and burn localized fat. Are you in search of a home routine that can disappear your belly? Then read on carefully this article from Green Health Tips where you will know the best exercises to lose belly at home fast .

The Importance Of Eating To Lose Belly Fast

Eating healthily is important to lose belly fastand is that through food we can help the accumulated fat of our abdomen decrease and to move to toned muscles that were hidden under the abdominal tissue, a good way is to start to apply these 5 tricks to accelerate the metabolism in the morning.

When we consume foods rich in fiber, lean proteins, vegetables and fruits, body fat decreases and we allow the adipose tissue of the belly to begin to dry and decrease while being toned with the help of exercise. In contrast, foods rich in fats and sugar stimulate the accumulation of abdominal fat, causing abdominal inflammation. Here are some food tips so you can dry your belly and decrease your belly considerably:

• Consume foods with a low glycemic index , that is, those that are slowly assimilated and do not increase blood sugar levels. Some of these foods are: flour, bread and pasta, sweet potato, pumpkin, corn, mandarin, apple with skin, pineapple, orange, lemon, broccoli, spinach, chard, cauliflower, avocado, chicken, turkey and fish.
• Consume foods high in fiber . Fiber is key to having a flat abdomen, as it stimulates fat burning in the body and promotes intestinal transit, allowing the clearance of toxins through the stools. You can find fiber in apple, broccoli, watercress, whole wheat bread, oatmeal, whole wheat pasta and lentils.
• Avoid high-sugar foods such as bakery, chocolate, sweets, cakes, regular pasta, flour, potatoes, etc.
• It stops the consumption of fried foods and fried foods . If the intention is to burn fat do not put more fat to the body. It consumes preferably and with moderation skimmed milk.
• Protein is your friend, increasing lean protein intake will not only be healthy to decrease your body’s fat but will help your muscles have more strength while fighting appetite. Egg whites, nuts, oats, chicken, turkey are still ideal.
• Hydratate , consuming more than two liters of water a day will allow you to remove fat from the body more quickly.
• Eat several times a day , it is important not to go hungry, on the contrary, it makes between five and six meals a day to accelerate your metabolism and make fat burning faster.

As for exercise, you should take into account that no routine is miraculous if it is not constant in practice, this is the only way to burn fast abdominal fat. Do your exercises at home five times a week, have patience, since the results are not immediate. However, if you are persistent with your exercises you will notice after about three months that your abdomen begins to look different, that the sides are more defined and that you have less abdominal volume. Although the effect is not instantaneous, if you will notice at first in the reduction of size, then you will begin to lose measures.

Exercises to lose belly at home fast: crunches!

Yes, the abs can not be missed and is that these are one of the best exercises to burn abdominal fat and tone the muscle at the same time. Best of all is that you can comfortably perform them at home although at first they can be a little annoying, over time you and your abdomen will get accustomed and you can increase the number of repetitions, which will undoubtedly help you lose belly fast

How to do sit-ups at home? Very simple: there are many types of abs, but you can start your practice doing the traditional ones.

Traditional Abdominals

You should lie on your back on a mat, then bend your knees, place your hands at the level of the head and begin to flex your abdomen by leaning your back forward and back without touching the floor. This exercise is functional as long as you do it by tightening the muscles of the abdomen while doing the flexing of the belly. Start by doing three sets of 20 repetitions and increase progressively until you achieve 200 sit-ups per day.

Leg Bending Abs

The anterior abdominals favor the entire abdominal region, but the ones we will teach you next concentrate mainly on the lower belly. To make them you must sit on the edge of a couch or your bed, making sure that your buttocks are flush furniture. Then, grab your two hands behind your back and lean a little back. Start making your abdominals raising and flexing your legs toward your belly while you contract your abdominal wall. Start by doing 3 sets of 20 repetitions until you progressively progress and reach 200 daily abs.

Ball Abs

This exercise is ideal for defining the upper abdomen. Lie on your back on an aerobic ball, making sure the ball is at the level of your upper back. Find balance by flexing your knees and strengthening your feet on the floor. Once you are in position, begin to do the abdominal flex without getting too much of the ball, but until you feel the pressure of the exercise at the level of your ribs. Then go back to the initial posture and repeat three sets of 20 push-ups. These sit-ups are the same as the traditional sit-ups, only when they are placed on top of a balloon located in the upper part of the back, they favor toning the upper abdomen.

Squatting

Why squats are on the list of the best exercises to lose belly at home fast ?, because they are such a complete exercise that, contrary to what many people think, help tone various parts of the body . When we squat properly we have the abdomen so contracted that the muscles of the abdominal wall harden as well as the legs and glutes. Then let’s squat!

To do squats stand on a mat with your legs open and bentand your feet level with your shoulders. Then begin to crouch with your arms outstretched trying to get as low as you can and go back up without fully stretching your legs. The correct move is to flex your knees and your hips as if you were to sit on a chair, keeping your buttocks well out and your abdomen tight. Start by doing 80 squats a day and progressively progressing until you can complete 300 daily.

Lunges

As with squats, while we do lunges we can also get results in our abdomen that allow us to tone the muscles of the belly and burn localized fat.

To make lunges at home you should stand on a mat and place one foot as far as you can forward and the other as far as you can back, both at the level of your shoulders facing forward. Then begin to crouch while flexing both knees until you get as low as you can and stretch your back leg as much as possible. Then return to the starting position and repeat three sets of 12 for each leg until you progressively reach four sets of 50 repetitions per leg. The key to this exercise is that when you push your knees, your abdominals are contractedand your back leg is stretched tight enough to allow the buttocks to contract.

Hands to plank

The plank is perhaps the favorite exercise of all exercise fanatics to harden the abdomenand it has the great advantage that it stimulates the entire abdominal wall at the same time through a simple combination: contraction and tension. The plank is a type of flexion, only that is done in a static way to make the muscles work with the body’s own weight.

To do a plank you should lie face down on a mat in a push-up position, only instead of your hands, you will lean on your forearmsand your feet should be holding your body with your fingertips. The exercise consists of raising the whole body to the same level, holding it with the forearms and feet and taking care not to raise the back but keeping it straight. During this position you should contract all the muscles of the body. In the case of the abdomen, you should contract it as much as if you wanted to stick your navel to the back.

Ideally, start by holding the iron or plank for 30 seconds and then rest 20 seconds and repeat 10 times. The goal is to be able to hold in that position for at least one minute and do it 20 times.

This article is for information only, in Green Health Tips we have no power to prescribe medical treatments or make any kind of diagnosis. We invite you to go to a doctor in the case of presenting any type of condition or discomfort.

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