Not only is distended stomach not easy to see, but it can also indicate serious health problems, ranging from difficulty breathing to type 2 diabetes.
Sports are often done by many people, both men and women, to reduce fat in the stomach. However, it should be emphasized that no exercise can reduce the amount of fat in one place.
To reduce belly fat, you automatically have to go on an overall weight-loss diet, namely by reducing calorie consumption. The task of this exercise is to burn more calories and help tighten muscles so that your stomach doesn’t sag.
Abdominal exercises to help reduce fat
Basically, any exercise that aims to burn body fat can be used to reduce belly fat. Sports that are usually done are cardio exercises (jogging, swimming) or weight lifting.
There are also exercises with simple movements that you can do at home, for example:
1. Plank
- Face down on the floor or on the mattress
- Lift the body by leaning on the elbows and toes.
- Make sure the body is parallel to the floor, hold for 60 seconds.
- Repeat the same steps for 1-5 minutes.
This movement will tighten your abdominal muscles while training every muscle in your body.
2. Sit-ups
- Lie on your back with knees bent and hip-width apart.
- Put your hands behind your head with your elbows wide open.
- Take a deep breath and tighten the core muscles (upper and lower abdominal muscles) as you lift the body.
- Make sure your palms always stick to your head and your neck doesn’t go forward.
- Repeat 20 times.
Abdominal exercise is a classic movement that is widely used by people and is believed to reduce fat. This movement can indeed help increase the body’s metabolism so that it can burn fat faster.
3. Bicycle pedaling movements
- Lie down with your back touching the floor and hands behind your head.
- Bend and lift your right knee to your chest while straightening your left leg. Together with a circular motion of the upper body towards the bent knee.
- Perform the same movements with different legs.
- Repeat this abdominal exercise 20 times or 10 times on each side.
4. Movement of lifting legs
- Lie on your back with the palm facing down just below the hips.
- Involve your core muscles and lift your hips and legs so that they are perpendicular to the body.
- Hold for a few seconds, then slowly return the leg position.
- Repeat 10-12 times.
5. Burpees
- Start by standing, feet shoulder width apart.
- Bend your knees into a squatting position, place your hands on the floor, then throw your legs back so that they are in a push-up position.
- Return legs to squat position and hands on the floor.
- Immediately continue by jumping as high as possible, hands above your head.
- Repeat 10 times.
Burpees are touted as the most effective abdominal exercises to get rid of a distended stomach. However, you can combine the movements above to feel the usefulness in helping the body to burn fat faster overall.
How long does the abdominal exercise have to do until the stomach is flat?
To answer this question, it really depends on how much fat must be removed from your stomach. Broadly speaking, you have to burn 7,000 calories to get rid of 1 kg of fat.
If you want to lose 2 kg per month, then on average you have to get rid of 500 calories per day. Remember, this reduction in calories is also influenced by your food and drink consumption, not just exercise.
If you do abdominal exercises, but do not control your diet, then weight loss will take longer. In fact, research shows that people who only do abdominal exercises for up to 6 weeks do not show significant changes in their distended stomachs.