How To Get A Flat Belly Through Exercise

As is known to all, abdominal fat accumulation is not only ugly-looking and difficult to reduce but also increases the risk of chronic diseases. People with abdominal obesity have much fat in the abdomen and internal organs. Visceral fat enters the blood through free fatty acids and flows to the heart, arteries, and lungs, which inflict heart disease and fatty liver. It is mainly related to people's living habits that fat is easy to accumulate in the abdomen.

Why does the abdomen accumulate fat easily?

1. Sitting for a long time

Nowadays, more and more people like high-calorie food and they don’t like activity so that they consume less energy. Furthermore, it will cause poor blood circulation in the waist and abdomen, which will lead to fat accumulation in the waist and abdomen.

2. Bad eating habits

People don’t have meals regularly. Many students don’t have breakfast as they get up too late. Many individuals binge on foods like hamburgers and hot dogs which contain excess fat and then cause abdominal obesity. Individuals who prefer high sugar, high fat, and high energy tend to accumulate fat in their abdomen.

3. Lack of sleep

If you stay up late or lack sleep, it can increase your hunger hormone. Then, it will make persons falsely more starving, and often lead to a binge.

How to lose abdominal fat?

1. Exercise regularly

Through the combination of aerobic exercises like ab wheel exercises and strength training such as power wheel exercise, you can improve your basic metabolic rate and get rid of excess fat. At first, you should do aerobic exercise and anaerobic exercise in turn. Then, you can better consume fat by continuous exercise. For example, do core wheels exercises for 3 minutes, then do pedal exercise cycle 5 minutes, then do core wheels exercises for 3 minutes, with the fastest speed of movement so as to consume fat faster. In addition, do more exercise for the thigh and abdomen, such as the best ab roller exercises to reduce abdominal fat as well as the floor foot pedal exercise.

2. Adjust your diet structure

Usually, the intake of energy exceeds the consumption so that the excess energy in the body is turned into fat. Therefore, we should regulate the diet. You should arrange your three meals reasonably. And you should eat slowly for each meal at least 20 times. Drink more water and eat more food such as fruits and vegetables, coarse cereals, and fungi, which can reduce calorie intake. If you don’t want to eat fruits directly, you can buy a portable battery blender so that you can make juice. If you don’t have one, you can buy a portable blender in store. If it is not convenient for you to buy it in store, there is a portable blender online. You should choose white meat, such as fish, shrimp, and poultry, with low fat and high-quality protein.

3. Change bad posture

Although it is very comfortable to lie down or sit down, it will cause too much fat accumulation in the abdomen for a long time. It will also increase the burden on the heart, and even reduce cardiopulmonary function. Usually, after sitting for one hour, you have to stand up for 5-10 minutes. Certainly, you can do some exercise with an ab roller workout for beginners. While walking, you should keep your head and chest up, slightly tighten your abdomen, and lean forward. You also can ride a desk exercise bike for exercise for about half an hour.