Everyone has abdominal fat, regardless of men and women. Especially the excess fat store in the belly excessively. The sad thing is that more than the rest of the body it takes a little longer to reduce abdominal fat. However, it is possible to remove belly fat by regularly exercising in the right rules. Along with this, there will be some changes in diet. Stop eating a lot of meals at once a day. Eat five to six times in small amount. Eat a glass of water after half an hour after eating meals. The dinner needs to be completed by 8:30 pm or the dinner will be completed two hours before sleeping. As well as regular exercise, it is possible to control abdominal fat. Vegetables, red, red flour bread, chicken, fish, low-fat milk etc. should be kept in the food list. Here are the best abdominal exercises for Flat Abs.
If you want to reduce belly fat, adjust these exercises
Lie down on a flat place or on the floor. Now fold the legs. The hand is straight along the knee, in the front. Now let’s go straight to the front and leave the breath. The legs might be folded. Now go back to the previous state. Do not stay long while sitting. Get up again and sit again, sit back again. This will count once. You have to do this 12 times. If you have 12 times, take a minute to rest. One minute later you will start again in the same way.Again, do it 12 times. In this way, one set will be completed. You have to set two times initially.
Lie down on the floor straight. Fold the legs with a little spacing. Keep your hands behind the two sides of your head.Now go upstairs and leave the breath. Be careful to blow your breath by blowing your mouth and do not press on the neck. You will pay attention to your stomach muscles. Do not bend the neck. The neck will be straight and you will be looking at the upper side. Get down to take a breath, but your head will not fall on the floor; There will be a slight gap in your head from the floor. Again, get up and down the crunch. Can not be too fast. Have to make a medium rhythm. You need to do this 12 times a day. If you have 12 times, take a minute to rest. And one minute later you will start again in the same way. Again 12 times. This is a set of 12 times; Thus you have to set two. Take care of contraction and expansion of the muscles of your stomach.
Lie down on the floor straight. Pair the legs, two straight up to 90 degrees. The hands will be on the right side. Take the breath and take down the legs in two pairs. But the legs will not fall on two floors. There will be some distance to the floor with your feet. In that situation, leave the breath and leave the legs 90 degrees above the rest. Move down again. From the head to the waist will be on the floor. In this way, set two to 12 times. This exercise is very beneficial for the abdominal fat.
4. Russian Abs Twist
Hold the legs straight ahead and sit in front of them. Take a couple of feet by folding the legs to a little higher than the floor. Take the upper part of the body from the waist to the back. Put hands on like Nomoskar and once turn left and turn towards or near the right waist, or bring it to the waist. In this way do this 12 times and do two sets. This reduces the fatty tissue and belly fat.
Lying on the forehead, folding the two hands in front, lying on the elbows and feet on the feet, the body should be raised in a parallel position. Stay in this position exactly 10-15 seconds. Initially, there will be 10-15 seconds. After that, you can gradually increase the time to 40-45 seconds. Thus, once it happens. Do this in two to three times. After each time you will take a little rest. This reduces the fat off the back and hand with your abdomen.
If you regularly adjust these exercises, you will definitely get very good results. But remember that do not exercise every day. In a primary condition, do one day afterward. It will get better results. After the first one to two days, you will feel pain in your stomach muscles. You will be sure that your exercises are working, that is, the fat cells started to break. Thus, by stretching two to three months, you will get better results. And two to three months later you have to choose another exercise. Because the same exercise does not want to work for more days.
In the end, it should be remembered that along with exercise, attention should be given towards food. This exercise is not possible by eating unhealthy foods. Keep food and drink away from sugar. Reduce the extra oily food to eat absolutely. Besides, drink plenty of water.