Lifestyle Desk, Lucknow. Nowadays, due to poor lifestyle, working while sitting for long hours and wrong eating habits, the problem of increasing fat around the stomach and waist is increasing. Many people start dieting to lose weight, but despite this their belly fat does not reduce. Because just changing the diet does not give better results. Along with this, regular exercise and physical activities are also very important.
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According to health experts, to reduce belly fat, it is very important to take care of a balanced diet, regular exercise and good sleep. It is also important to understand that fat in any one part of the body cannot be reduced by exercising only that part. Reducing fat in a particular part of the body is called spot reduction, for which there is no solid scientific evidence.
Do these five easy exercises to reduce belly fat
1. Plank: Plank is an effective exercise to strengthen the abdominal muscles. In this the body has to be kept straight with the support of elbows and toes. Initially do plank for 15 to 20 seconds and gradually increase the time. This strengthens the core muscles.
2. Crunches: Crunches help strengthen the abdominal muscles. For this, lie down on your back, bend your knees and place your hands behind your head or on your chest. Now slowly lift the shoulders off the ground and come back down. Do it 10 to 12 times in the beginning.
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3. Bicycle Crunches: This exercise helps in activating the abdominal muscles. Lie on your back and rotate your legs in a cycling position. Also, alternately bring the opposite elbow near the knee.
4. Brisk Walking: Walking briskly daily can help in reducing weight and excess body fat. Start with 20 minutes and gradually increase it to 30 to 45 minutes.
5. Mountain Climbers: This is a cardio and core exercise. In this, one has to come in push-up position and alternately bring the knees towards the chest. Initially do this for 15 to 20 seconds. Gradually increase its time as per your capacity.
Along with exercise, take care of diet also
To reduce belly fat, it is important to improve diet along with exercise. Avoid consuming sweet beverages, excessive fried foods and excessive calories. Include protein, green vegetables, fruits, whole grains and fiber items in your diet. Apart from this, take seven to nine hours of sleep daily and drink enough water.