How to Get Rid of Abdominal Fat

The word ‘fat’ in itself is very alarming. Body fat or weight is the topic of concern for most people today. Due to the lack of physical activities these day’s people tend to gain weight at a faster rate. Long working hours, which involves sitting in front of computers, have lead to the increase in belly size. ‘Pot belly’ or ‘beer belly’ are just few names with which it is known.

abdominal exercises
When this abdominal fat exceed in huge amounts it leads to apple body shape.

Some abdominal exercises:

Abdominal Crunches:

• Lay down flat on the floor.
• Bend the knees with feet on the floor.
• Place your hands by the side of your ears.
• Take a deep breath.
• Crunch up lifting the head and chest a bit. The aim is to try and touch the knees with the forehead. But do not try to do it in the first attempt. Give your body some time.
• Now move down gradually, exhaling the air. Descending movement must be slower than the crunch up movement. Repeat the steps 5 to 10 times.

abdominal exercises

Air Cycling:

• Lay down flat on the floor.
• Place your hands on the ground with palms facing down.
• Raise your legs up. Now bend your knees at a 90 degree angle.
• Start the cycling movements with slow and steady balance.
• Do not move your hands in any circumstances.
• Do this exercise for two minutes in the sets of three daily.

abdominal exercises

• Stand with your feet slightly apart.
• Now bend in a sitting position until your thighs are parallel to the floor.
• If you want you can keep your arms parallel to the floor too.
• Stay in this position for 30 seconds before returning to your starting point.

abdominal exercises

Hip Raise Exercises:

• Lay down flat on the floor.
• Place your hands on the ground with palms facing down.
• Slowly lift your legs such that both the legs are perpendicular to the floor.
• Push your hips up and raise them off the exercise mat to about 1 or 2 inches.
• Hold the position for 2 seconds and then lower your hips.

abdominal exercises
Some tips to reduce abdominal fat:

• Squeeze a lemon in a cup of warm water. Drink this water as soon as you get up in the morning. Drink lots of water throughout the day, keep yourself well hydrated.
• Drink green tea in the morning. It has antioxidants that help the body to burn fat and detoxify. Eliminate all juice (except natural pomegranate juice) and soft drinks from your diet. Drink only 1 cup of coffee a day.
• Avoid junk food at all cost.
• Start exercising. Do ½ hour to 45 minutes of cardio, preferably walking on an incline every day. Do light weight training for upper body three times a week.
• Snack on a small amount of almonds (5 at a time) throughout the day (4 times a day maximum).
• Take a good quality multi vitamin daily.
• Never go on a restrictive diet, as they only mess with your metabolism and ultimately make you gain more weight, in the long run. To get and maintain a toned body change your lifestyle, rather than indulging in a fad diet or program.
• Avoid fat and sugar: Stay away from consuming food rich in fats (especially saturated fats) and sugar. However, nuts, olive oil, fish oil, flax seed oil should be included in diet.
• Eat food rich in proteins to reduce belly fat. Proteins require more time and energy to digest. So, when you eat protein-rich foods, your body burns more calories. Besides, since it stays in your stomach for a longer time, it makes you feel fuller.
• Increase the intake of fresh fruits and vegetables. They are rich in dietary fibers and essential vitamins and minerals, which enable you to burn more calories, and not accumulate belly fat.

Image source: 1, 2, 3, 4, 5

Also read:

5 Best Abs Exercises for Home
Exercises for Reducing Cellulite
Cardio Training Exercises
Yoga Exercises During Pregnancy

5 Legs Exercises for Thighs, Hips and Calves
Facial Exercises for Removing Wrinkles
How To Do Weight Loss Exercises At Work
Fats : The Good and Bad of Fat


26 thoughts on “How to Get Rid of Abdominal Fat

  1. Great one Era! I needed it bad ‘coz I’m slim overall with just abdominal fat :headbang:
    :thanks: so much!! :))

  2. Do include yoga n pilates in your exercise routine
    yoga really works!! juz 10 suryanamaskar a day can make u feel the difference
    n thr z one thing called ”100’s” in pilates..great for ur love handles 🙂

    yoga in the morning n brisk walk in the evening is what i have followed since 3 yrs n they hv worked 🙂

      1. like in yoga u hold postures..pilates is something like active yoga..however here i have written only about pilates 100 cuz thats the basic must and a really powerful exercise in pilates
        here is a step by step of pilates 100 (u cn find it on youtube also)

        Lay flat on the floor, with your back touching the Pilates mat. Your lower back should stay flat on the floor and not move off the floor during this exercise.

        Place the smaller ball between your ankles(u can skip the ball if u re a beginner) and lift your legs up to a 45 degree angle from the floor. Keep a slight bend in your knees to make the movement more comfortable.(later on u can practice keepin ur legs more straight)

        Lift your neck and lower back off the floor and lift your arms slightly.

        Begin pumping your arms up and down while breathing in for five counts. Keep your arms moving as you exhale for a count of five.

        Continue inhaling and exhaling as you pump your arms for ten repetitions. You’ll feel it almost instantly in your lower abdominal muscles.that will count 100

        Pull your knees into your chest, drop the ball, and move your neck from side to side. This stretches your muscles and give your body a chance to rest.

  3. thanks Era……….now also waiting for that day when u will come with article for puffy eyes……….. :heh:

  4. Wow Era! I need this article so much…I keep trying to lose weight lekin alas! kuch kaam nahi karta… :(( :(( Lord! y am I so lazy!!!

  5. needed this era! Have put on so badly in the last couple of month.. But Feeling lazy to do anything abt it 🙁

  6. I’m going to stop being lazy and try some of the tips that u have listed…. :thanks: Era…. me bookmarking this 🙂

  7. suggestion Rati – if its a good idea perhaps list our achievements somewhere. this site is anyways all abt the feel good facor..i am so selfish..i am saying this becos i have lost 4 kgs in the past 2 months :yahoo: :yahoo: . my routine – lemon/warm water/honey, treadmill 35 mins and eat sensibly. an occasional drink, an indulgence with a mithai all ok ofcourse 🙂

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