5 simple exercises to lose belly fat

Everyone, men and women are usually abdominal medajanita complexity. The accumulation of abdominal fat, especially compared to the rest of the body is extremely sad but true that more and reduce abdominal fat takes a little more time. However, regular exercise proper manner and if possible to remove abdominal fat. Will bring some changes in diet as well. Do not eat more than their fill of food at a time, with little to eat five-chayabare. Drink water half an hour after eating. Dinner at 8 pm or two hours of sleep the night before the end to finish the meal. Abdominal fat as well as regular exercise to keep them under control. Food should be kept on the list of fruits, vegetables, red rice, red flour bread, chicken, fish, low-fat milk and so on.

If you want to lose belly fat quickly byayamagulo this on a regular basis:

1. Seats Up

Lie down on a flat place or on the floor. Now fold the legs. There will be hands on knees along the straight forward. Sit up straight in front of the breathing out. Step will be folding. Now go to bed up again. Will not be sitting for long. Read up and down again, sit up again. Thus, once. Thus you will be a total of 1 times. Once you take one minute rest times 1. A minute later to start again in exactly the same manner. 1 bar will again. Thus, one set of 1 bar. Thus, you will need to set the initial state. You can set the increase of the three sets.

II. Krancesa

Lie down straight on the floor. Please leave a little folding legs. Put your hands behind the head on both sides of the ear. Get out of breath at the top of the left. Please note that the breathing through the mouth of blowing out and do not let any pressure on the neck. You will pay attention to your abdominal muscles. Do not bend your neck. The neck is straight and you're looking at the upper side of the ceiling. Now, getting to the bottom to breathe, but you can not take your mind the whole floor; There will be some gaps in your head to the floor. Scroll up to the top again and at the bottom of the kranca. Can not be too fast. A medium to beat. Thus you will be a total of 1 times. Once you take one minute rest times 1. And a minute later to start again in exactly the same manner. 1 bar will again. Thus, one set of 1 bar; Thus, the two must be set. Keep your abdominal muscles contraction and expansion in mind.

3. Race Leg

Lie down straight on the floor. Two pairs of legs straight up above 90 degree day. Hand side of two straight. Now the two pairs of legs to breathe down. However, the legs can not take the floor. There will be some distance from the floor with your feet. Leave the back of the legs 90 degrees on the breath of the day. Down again. From head to waist stick on the floor. Thus, the two set out 1. This is very beneficial for abdominal exercises.

4. Russian twist Abez

Go sit with the legs straight. The legs folded, feet propped up on the floor Take. Take the upper part of the body from the waist a little behind. And once in the right position namaskarera hands again or turn right at the waist to the waist at the back or Bring. Thus, the two set out 1. The fat around your waist and abdominal fat will reduce the floor.

5. Planck

Lying down in front of the folded his hands on his elbow and leaned over toyera feet, a little high to keep the body in a parallel state. Stay in this position for 10-15 seconds so. Be the first 10-15 seconds. After 40-45 seconds until you can gradually increase the time. Thus, the once. Thus, not two or three times. After each take a little rest. The backrest with your stomach and reduce medao hand.

You can certainly get very good results if the regular byayamagulo. However, remember that not every abdominal exercise. Initially not consecutive day. It will get better results. After the first two days of the abdominal muscles will not feel pain. That is, you can be sure that I'm doing byayamagulo phyataselagulo started to break. Thus, if two or three months in a row will get better results. And after two or three months will have to select another exercise. Because if you do the same exercise over and over does not want to work.

Finally, keep in mind that the course will focus on diet and exercise as well. The results of this exercise can not eat unhealthy foods. Keep food and beverages away from sugar and cinijatiya. Reduce the intake of extra oily. In addition, drinking plenty of practice.