Does your stomach look bloated? Are you having trouble reducing fat? If yes, now you do not need to be afraid of wearing tight clothes! It is difficult to reduce abdominal fat, but it is not impossible with the right exercise and dedication. According to fitness experts, reverse crunchs and single to touch are two effective exercises that can reduce your hanging fat rapidly. Pushpendra Singh, a fitness trainer of ‘One Jim’ located in Noida Sector-26, says, “Reverse crunch tonss your lower abs, while single to touch exercise helps reduce the fat stored around the stomach quickly. Doing these two daily strengthens your core muscles and also increases metabolism.” If you want to look slim and fit without working hard, then these two exercises are the best for you. Include it in your routine and feel the difference in your body within a few weeks!
Due to accumulation of fat in the lower abdomen-
There can be many reasons behind increasing fat in the lower abdomen. It is not just related to diet, but also plays an important role in lifestyle, hormonal changes and activity levels. According to trainer Pushpendra, “If you are only doing cardio exercises and not training strength, muscles do not develop, which reduces fat burning capacity.”
1. Reverse Crunch
Reverse crunchs are an exercise that works particularly on the lower abdomen. It not only burns fat but also strengthens your main muscles.
The right way to reverse crunch-
Lie on your back and place your arms on both sides of the body. Fold your feet with knees and place the thighs at an angle of 90 degrees. Now exhale and slowly bring your knees towards your chest. Raise your hips up, but make sure the speed is controlled. Stop a few seconds and then slowly bring your leg down. Repeat it 12-15 times and set 3.
5 benefits of reverse crunchs-
Tones the lower abdomen. Helps reduce lower abdominal fat. The main muscles strengthen. Strengthens the muscles of the back and abdomen. Makes the spine strong. Apart from this, it also gives relief from the problem of back pain. Helps in flattening the stomach. Fat intensifies the process of burning and increases metabolism.
Take care of these precautions while reverse crunchies-
Do not do it very fast, otherwise it may cause back pain. Keep a proper posture to avoid injury. Do not put too much pressure on your waist and neck. People who have back pain should first consult an expert. Gently increase it, repeat the first 8–10 times.
2. Touch single toe
Single leg touch is an excellent exercise that helps reduce fat, waist and thigh fat. In addition to strengthening the core, it also increases balance and flexibility.
The right way to touch your toes once- stand up straight and raise your arms up. Now bend slowly and try to touch your left toe with your right hand. Similarly, touch the right toe with the left hand. During this time, keep your back straight and bend the legs a little. Repeat it 15-20 times and set 3. 5 advantages of touching one toe thumb- lateral fat and lower abdominal fat affects. Strengthens the core and back and increases the lower back and stomach strength. The balance and flexibility of the body increases. Strengthens the muscles of the waist and back. Doing this daily increases metabolism and burn calories. Take care of these precautions while touching a single tow- do not try to bend too much in the beginning. Avoid bending your back, otherwise it may affect your spine. Slowly bend and maintain balance. If you have pain in the knee and back, avoid doing so.
Keep your breath under control during exercise.
The instructor says that you should include protein, fiber and healthy fats in your diet. There should be good balance between power training and cardio. In addition, drink at least 8-10 glasses of water per day.
