The belly fat is the hardest type of fats to lose, and is also one of the most dangerous ones. If you have some excess fat on your belly, you probably know how hard it is to lose. You may try some diets, exercise regularly and start living healthier and it might not help. It can be challenging, but you should know that it is fixable.
Here are the 3 main causes of excess belly fat:
Too much body fat
Unlike muscles, which you can target and tone, you can’t do the same with belly fat. When you’re trying to lose weight, the body decides which type of fat it burns first. If we could just lose weight and excess fat from the area we want, plastic surgeons would be quickly out of business. The belly fat is the most stubborn type of fat on our body, and it’s even harder to lose it if you’re a woman. Women are predisposed to fat accumulation in the critical zones (thighs and belly), so it can really be challenging to melt that fat down. Luckily, controlling your calorie intake, paying mind to what you eat and implementing a few crucial steps in your workout routine can help remove the fat.
The HIIT training (high intensity training) works best against belly fat. Changing your diet is another step you should make in order to remove all the excess fat from your belly.
Interestingly enough, improper posture can make you look like you have too much fat around your belly. The bulge may appear due to a tilted pelvis, which will cause your lower back to arch over and push the lower part of your belly down and make you look bigger than you are. Even if you’re lean, improper posture can make you look fat. Luckily, there are simple stretches that can correct this which we’ll show you how to perform below.
Lower abdominal muscles
Under developed lower abdominal muscles may be to blame for your belly pooch. These muscles include the transverse abdominus which wraps around the torso and keeps your back stable. This muscle acts as a corset when fully developed. If it’s not, however, it will make you look bigger.
Here are a few lower ab exercises that will eliminate the excess fat on your belly:
Lie down on your back on the ground and extend your legs up front, then put your arms over your head. Now, lift the torso off the floor for a bit, then inhale, curl up your body off the floor and point your arms to the ceiling. Exhale half-way up, then inhale and go down.
Straight leg raise
Lie down on the ground on your back with your legs extended and pointed to a wall and your hands under your butt. Now, inhale deeply and raise your legs up, then exhale and bring them down about 4 inches off the floor. Repeat the exercise 10-15 times.
Raise your legs up to the ceiling while lying down on your back on the ground and extend your arms to the sides with the palms down. Inhale and bring your navel to your spine, then curl your hips towards the chest and lift them slowly off the floor for a few inches while keeping your legs straight. Breathe in deep and lower them down, then repeat the hip lift 10-15 times.
Lie on your back and bend your knees at a 90-degree angle, then put your arms by the sides for better support. Now, contract your abs and press your back down to the floor, then start bringing your knees to the chest as you exhale and lift your buttocks off the floor. Inhale and lower your legs as close to the floor as possible, then repeat the exercise 10 times more.
Lie on your back on the ground and put your hands behind your head. Now, raise your legs a few inches off the ground, then start fluttering them in the air for as long as you can.
Sit curled up on the floor with your knees close to your chest and put your hands under your butt. Now, squeeze your abs and draw the belly button in, then lean back with your upper body and extend the legs out. Repeat the exercise 5-10 times or more if you can, and keep your abs squeezed during the process.