We all want a toned, flat stomach. The question is how to get it. We at Go Fit Stay Fit are going to recommend you five simple exercises which will help you lose your belly fat and get a perfect body.
1. Plank
Plank is one of the most efficient body weight static exercises for strengthening the core and the other parts of our body.
Your upper part of the body must be straight in line with the elbows and toes when they are slightly raised. Keep up this straight position, take deep breaths, and feel the stomach muscles get strong, along with the neck and head. When you contract the buttock muscles, equally divide the weight into both legs and elbows to have more strength and balance.
2. Side Plank
Prop yourself on one elbow put strictly under one shoulder while lying on your side with legs straight. Put your bottom and waist up and balance yourself on your arm and feet until your body makes a diagonal line.
3. Backward Push- ups
Prop yourself on your hands and feet and slowly push your bottom up and down by bending your elbows.
4. Sit- ups
Lie on your back and push your upper body up, pulling yourself forward along with your arms. Strain your abdominal muscles as hard as you can.
5. Crunches
Lie down flat with your knees bent and your feet on the ground. Lift your hands and then place them behind the head. Lift the upper torso off the floor, Hold this position for few seconds and get back down. (1)
Calendar
Week 1
Plank – 20 seconds
Right side plank- 20 seconds
Backwards push-ups- 3 times
Left side plank- 20 seconds
Crunches- 3 times
Sit ups – 3 times
Week 2
Plank – 30 seconds
Right side plank- 30 seconds
Backwards push-ups- 5 times
Left side plank- 30 seconds
Crunches- 5 times
Sit ups – 5 times
Week 3
Plank – 45 seconds
Right side plank- 45 seconds
Backwards push-ups- 7 times
Left side plank- 45 seconds
Crunches- 7 times
Sit ups – 7 times
Week 4
Plank – 1 minute
Right side plank- 1 minute
Backwards push-ups- 10 times
Left side plank- 1 minute
Crunches- 10 times
Sit ups – 10 times
Week 5
Plank – 90 seconds
Right side plank- 90 seconds
Backwards push-ups- 15 times
Left side plank- 90 seconds
Crunches- 15 times
Sit ups – 15 times
After only five weeks of regular exercise, you will see the results. During this period you should also take care of your diet. Here you have some tips you must follow:
Eat more vegetables and fruits
Drink plenty of water
Don’t drink calories
Avoid junk snacks
Eat in small plates
Remove white rice, sugar, and salt
Don’t skip breakfast
Drink green tea
Eat more fiber
Eat more proteins
Get enough sleep
