Getting a flat stomach is indeed a positive desire for most people. Almost everyone today suffers from that extra belly fat owing to different or mostly same reasons, and it definitely canвЂ™t go until and unless the right measures are taken. Belly fat until your mid 30вЂ™s is not really a problem, however after the 40вЂ™s in can give rise to a number of health issues and getting a flat stomach then can prove to be even more of a hard task. To get rid of a belly fat, you donвЂ™t need a doctor or a treatment, all you need is dedication, patience, right diet, healthy eating and lifestyle habits and the right combination of exercises. If you stick to your schedule, thereвЂ™s no denying that you will get a flat stomach in a few days time.
Stomach Fat: Know More
It is important to note that belly fat is most common with people who are a little overweight, diabetic or suffer from any of the fatty liver issues. However, it is seen that sometimes even without any of these reasons, people tend to have a lot of fat on their tummies. There are a lot of reasons which can add that belly fat.
Causes of Body Fat:
- Hereditary reasons and genes are also responsible for an increased tummy size.
- Weak metabolism
- Sagging muscles
- Sedentary lifestyle
- Poor posture
- Hormonal changes
- Stress and hypertension
Exercises to Get a Flat Stomach:
Mill Churning Pose (Chakki Chalasana):
This yoga pose mimics the motion of a traditional manual grinder and works great on losing the stubborn abdominal fat. It also tones the back, arms and thighs and works on the uterine muscles too. Simply sit with your legs apart. Now put hands straight and interlock your fingers. Rotate your hands in a clockwise position, making big circles. Breathe in as you move back and breathe out as you move forward. Do at least 10 rounds on each one direction and get a flat stomach quickly.
Boat Pose (Naukasana):
An excellent power-packed exercise for your entire body, it helps you to get a flat stomach like nothing else. Sit on the floor with your knees bent and feet on the floor, hands beside your hips. Inhale and press your palms on the floor, elongate your spine and pull yourself back, taking the weight on your hips. Take a deep breath and lift your feet from the floor. Bring your hands forward towards your knees and now let your boy take a вЂњVвЂќ shape. Hold for 3-5 breaths. Exhale, bend your knees and hug them right. Inhale, elongate your spine and touch forehead to the knees.
Keep breathing, then inhale and raise your head and exhale. Once you exhale cross your legs again. Repeat at least 5 times and get a flat stomach instantly.
Cross Leg Diagonal Crunch:
Lie down on your back and bend your knees. Keep your feet flat and shift your hips over to the right side of your body. Then extend both legs straight in that direction. Now take your left leg and cross it over to the right.В Place your hands under your head and do a crunch straight up to the ceiling. Do 50 reps on every side and see low you get a flat stomach!
Cardiovascular exercise on a daily basis is a must if you want to get a flat stomach. Cardio helps to burn the fat and helps reduce weight rapidly. Cardiovascular exercises put all of the abdominal muscles to work and help you look more toned and less flabby. Swing your arms in full action and start doing brisk walking every day for at least 30 minutes. Alternately, if you love speed, then go running, jogging, swimming or even cycling. Do these cardio exercises daily and see how it helps you to get a flat stomach in a short time.
This is really easy and fun to do as well. You donвЂ™t even need a bicycle for this. Simply lie down flat on your back and keep your hands either at the sides of your body or keep them below at the back of your head like in crunches. Now take both your legs up from the floor and bend your knees. Push the right knee closer to the chest and push the leg open keeping it parallel to the floor. Now do the same with the left leg also. Keep repeating this. This is almost like you are doing cycling in the air. Do this for about 10 minutes every day. You will start feeling the pressure immediately as soon as you start this exercise. This is a really effective exercise to get a flat stomach really fast.
Straight Leg Crunch
The straight leg crunch is a tough one, but if you are up for it, you donвЂ™t need anything much to get a flat stomach. Put your legs at a 90-degree angle up in the air as you lie down. Now come up from the torso, as much as you can and try and do a normal crunch. This exercise puts maximum pressure on your belly and helps lose those kilos thereby toning the muscles as well.
Plank is one of the best exercises to increase your core strength and get a flat stomach quickly. Lie down on all fours, your hands under your shoulders and feet together on a mat. Now pull your body up taking your body weight on your elbows and both your feet. Put your hips straight and feel the pressure on your lower ab muscles. Hold on for at least 1 or two minutes or as long as you can. Do it every day.
Lie on all fours, your palms, and knees and draw your lower abs towards your spine. Now lift one leg while keeping the other knee on the ground. Lift it such a way that it is straight in line with your body and your flexed foot parallel to the ceiling. Repeat 12 times on each leg. Do it every day and see how you get a flat stomach within a month. It works great!
Swan Dive Pose
The Swan dive is an excellent Pilates exercise that works wonders on the abdominals, glutes, hamstrings and back. Lie on your stomach and now lift your body up from the abdomen such that your tailbone touches the floor anchoring your pubic bone. Keep legs straight, they can be slightly apart. Your hands should be up in the air just like your legs with your elbows in. Do it every day, at least 5 reps and see how you get a flat stomach instantly.
Bending Side to Side
One of the most common and effective exercises to get a flat stomach is through this exercise. Stand straight with your feet apart and hands to the sides. Now bend to the right side of your body, keeping your right hand on the hip and your left hand upwards over your head. Bend as much as possible till you feel that strain on the tummy. Hold for the 15 seconds and do the same with the other side also. Keep repeating this on both the sides. Do it for at least 15 minutes every day for about two weeks till you see a noticeable difference on your tummy. This is one of the best exercises to get a flat stomach really quickly.
Foods to Get a Flat Stomach Fast:
Having ginger tea can help you a lot with the digestive issues in your body. Ginger is also a thermogenic agent that increases the temperature of your body and thereby burns the fats. It also helps to get rid of other issues that lead to an increase in belly fat like a change in hormones because of increasing age, stress, lack of exercise and overeating.
To benefit from ginger tea, just take four cups of water and put it for boiling. One it starts boiling,add about an inch of ginger, cut it into slices and simmer for at least 10 minutes. Put off the heat, add the juice of a lemon to it and add a tablespoon of honey. Mix all these well and drink the tea. Continue to drink this ginger tea at least twice every day and notice how you get a flat stomach in a few days time.
Garlic is not just great for the cardiovascular system, but it is really beneficial for reducing the blood pressure and for digesting the food properly. If you do this remedy every day you are sure to lose that excess belly fat in a few days time. For this just take three garlic cloves, one cup of water and a lemon. Now squeeze the juice of a lemon into the cup of water and chew those three garlic cloves. After chewing, immediately drink the lemon water. Do this every day, preferably in the morning or afternoon. After two weeks you will start noticing the results in your tummy. This is an excellent remedy to get a flat stomach really quickly.
Fish oil is really effective in getting a flat stomach almost magically. It contains a good amount of omega 3 fatty acids along with other linolenic acids that really help in reducing the fat from the waistline. For this, just buy some fish oil from the chemist and start using it daily to massage your tummy at least for 15 minutes. Massage the oil well, so that it penetrates into the skin. After 10 days you will start feeling the reduction the size of your belly and as you continue to do it you will get a flat stomach in a few days time WhatвЂ™s more the oil will also make your belly skin glow.
It is important to know that making simple lifestyle changes can help you achieve a flat and toned tummy in a few weeks. The right combination of proper diet and exercise is the key to get a flat stomach. DonвЂ™t go overboard with your workouts. Walk as tall as you can and improve your posture. Accept your genes. Believe in yourself and love your body. Have a nutrition rich diet and donвЂ™t stress yourself if you have a full tummy. Just work on it step by step and see how you lose your flabs in a healthy way.
Drink a lot of water, have at least 7-8 hours of sleep, avoid any processed and sugary foods, avoid alcohol and smoking, take enough rest, have something healthy after two hours and keep stress away. You donвЂ™t need rocket science to get a flat stomach; you just need to make your life simpler.