To get rid of a distended stomach, you can’t do any exercise, but exercise that focuses on training your abdominal muscles. There are several exercises that are effective in getting rid of a distended stomach, from the Russian twist to the plank.
Flatten a distended stomach, here are 5 exercises to shrink your stomach
Distended stomach is a universal problem that can not only interfere with appearance, but also health, you know. However, it can be eliminated really by controlling the diet and doing the type of exercise to shrink the stomach.
It should also be known, a distended stomach can be caused by several factors, namely:
- Unhealthy eating patterns.
- Lack of exercise.
- Thought pressure.
- Poor sleep patterns.
- Certain health conditions, such as obesity.
In addition to reducing food rations and avoiding fatty foods, you also need exercise to help lose belly fat. However, not just exercising, but exercising that focuses on training the abdominal muscles. Come on, find out what exercise is effective for shrinking a distended stomach.
Exercising for Effective Belly Shrink
Here are some exercises to shrink the stomach that are effective and easy to try at home:
1. Russian Twist
Russian twist is an exercise for the core of the body that can increase abdominal strength and streamline waist and abdominal circumference. This exercise is generally tried by using a medicine ball or dumbbells. The method of doing this is by sitting upright on the floor, knees bent and feet slightly raised off the floor. Hold a ball or dumbbells in front of your chest, lean back with your spine, and keep your arms a few inches from your chest. Then, turn the torso to the right and to the left alternately.
2. Leg Raise
Leg raise is a very good exercise to shrink the stomach. This movement helps build a firmer stomach, increase stability and strength, and lose belly fat and tone your body. The trick, lie on your back with both palms placed at the base of the hips.
After that lift the leg up for a long time until it forms a 90 degree angle. Keep your knees straight and your feet pointing up. Then lower the leg back while exhaling, but not touching the floor.
3. V Oops
V ups is a mixture of 2 movements, namely sit ups and leg raises, which makes it an effective exercise for shrinking the stomach. Then, raise your legs and arms at the same time. Try to hold your toes with your fingers.
Exercising to shrink this stomach targets the strength of the upper abdomen, lower abdomen, shoulders, biceps and glutes. The method of doing this is to make a crawling position first on the mat, then place your elbows on the mat and stretch your right leg and left leg back.
Keep your neck, back and hips in an even line.
Hold this pose for at least 30 seconds. Run 3 sets with a duration of 30-60 seconds.
This exercise works the core muscles, chest, shoulders, triceps, and quads. Because, burpees involve plyometric movements, which require you to actively jump. This exercise will also make the heart actively pumped.
To do this exercise, you will need:
Stand with your feet shoulder-width apart and push your hips back as you lower yourself to the floor, in a low squat position.
After that, place your hands just outside the sides of your feet and jump your feet back.
Push your hands toward the floor to lift your body up, then jump your feet just outside of your hands.
With your weight on your shoulders, jump firmly into the air and hands over your head.
Well, not only exercising to shrink the stomach above, there are also several activities that can support the stomach reduction process, namely:
Walk. This is a very simple and useful cardio exercise to shrink the stomach and maintain body fitness.
Bicycle. This activity is an effective method to burn belly fat. In addition, it is useful for increasing heart rate and burning calories.
Running on an incline. Running on an incline can burn more calories than a flat surface. There is nothing wrong with running when you find the road uphill near the house.
Yoga. If you don’t like doing exercise with great seriousness, then yoga can be the best option. This exercise has also been proven to burn as many calories as doing strenuous exercise.
Like that some exercise and activities to shrink the stomach that you can try. Don’t forget to always protect your body’s health by consuming vitamin supplements.