and build up muscle, the area which is the most difficult to lose and tone down is the belly. Men complain, that they have a tough time toning down their belly and making it flat to achieve a . The fat that gets stored in our belly is really difficult to reduce as they become tighter with every passing day.
It is of utmost importance to control your diet and eat the right kind of foods along with regular exercise if you wish to reduce your belly considerably. All kinds of fatty food items like junk food, fried items, sweets, desserts and high-calorie dishes should be strictly avoided if you wish to reduce the fat around your belly and you should eat more of fruits, green leafy vegetables, dals and sprouts instead.
Also, if your belly muscles are weaker than your it may result in a lot of muscle injury in the long run. You may also experience pain in the lower back portion of your body. It is recommended to strengthen your belly muscles and tone it down so that you own a perfect body which has no fat in it.
Be it in the comfort of your home or the challenging environment of the gym, if you wish to lose belly fat, there are certain exercises which will help you do so very rapidly and help you achieve the kind of body you desire. You must be regular in doing these exercises. Mornings are the best time to exercise as your mind is fresh and your belly empty.
Tips For Belly Exercises For Men
Place the ab roller on the floor and hold it with both hands, palms facing away from you. Kneel down on the floor. Slowly roll the ab roller out, stretching your body forward. Go down as far as you can without touching the floor with your body. Be sure to keep your core tight so your back does not sway. Breathe in during this portion of the movement. After a pause at the stretched position, engage your core and breathe out as you start pulling yourself back to your starting position. Squeeze your core here to avoid any stress on your lower back.
90 Degree Press
Lie down on the back, bend the knees and the hips to a 90 degree angle. The arms should be stretched out and the palms should be pressed over the thighs. After taking in a deep breath, suck in your abs really tight as you exhale push your hands against the thighs while also pushing back from the thighs.
Do not move your legs. Hold this position for 5 seconds and then release your belly. Doing 2 sets of 20 repetitions each will work wonders for your belly.
You should lie down on a mat on the floor. The knees should be bent and the feet made to rest firmly on the mat. Take a pair of dumbbells which are heavy enough to make you absolutely tired if you do 10 repetitions of any exercise with them.
Hold each dumbbell in one hand, tighten your belly muscles firmly and then raise your chest and shoulders with your arms outstretched completely. Try to hold for 3 seconds every time you raise your body and then get back to the normal position. Do 3 sets of 10 repetitions each of this exercise with 15 seconds break between each set.
For this exercise a person needs to lie down on a mat which has been spread on the floor. Keep the hands near your ears, legs should be raised and knees bent to make it perpendicular to the mat. Contract your right oblique muscles by twisting the hips a little and try to hold this position.
Then you should get the left elbow near the right knee in such a manner that it reaches outside the knee portion. Get back to the normal position and repeat the exercise from the right side. It is advisable to do 3 sets of 15 repetitions on each side every day.
Lie down on the mat like you did for the previous exercise but keep your legs absolutely straight. Spread out your arms on both sides. You must suck in your belly muscles tightly and then raise your whole leg and push them in towards your belly as much as you can.
Care should be taken that you do not bend your knees while doing so. You should be able to feel the pressure on your belly muscles. Do as many repetitions as you can till you become tired. It is good to do 5 sets of 15 repetitions each for best results.
Rotating the Trunks
A dumbbell should be taken and you need to sit down on a mat to do this exercise. Lean back a little, bend your knees and make the heels touch the floor. The dumbbell should be kept near the body and the torso should be twisted from one side to the other in a slow manner.
You should hold for 2 seconds when moving from one side to the other. The belly should be contracted really well for the exercise to have its effect. Doing 4 set of 10 repetitions each will help reduce the fat quickly.
This exercise too needs a dumbbell and the weight should be such that your muscles feel fatigued by the end of 10 repetitions. You must kneel down on a knee while keeping the other foot forward. If your right foot is forward, then raise both your hands to lift the dumbbell over your right shoulder. Do not move your torso.
Slowly lower down the dumbbell diagonally and raise your hands again. Repeat with the other shoulder and knee. You should do 3 sets of 12 repetitions on each side for best results. If you get too tired, you may reduce the weight of the dumbbell or do lesser repetitions.