How To Get Rid Of Belly Fat In 4 Weeks

large belly man measuring waist line

Belly Fat is the most stubborn fat and takes a lot of hard work and dedication to get rid.  One may be in good shape but still have a bulgy tummy. Now, worry no more as you can get rid of those extra inches in just 4 weeks. Yes, you heard it right in just 4 weeks with this belly fat regime, you can get flat tummy.

Though getting into the desired shape is not that difficult as it seems, it just needs specific exercises, proper diet, optimum sleep and detoxification of the system.

Abdomen fat is quite common as you age due to hormonal changes, diet, pregnancy etc.

Exercises that will help you loose belly fat are:

1. Leg Raises

Leg raises strengthens lower abdominal muscles. Hanging leg raises targets your lower and upper abdominal muscles while floor leg raises burn fat in your lower abs. Leg raises strengthens core muscles, improves flexibility, enhances balance and stability, burns calories, lowers back injuries.

Steps to perform:

  • Lie down on the floor on a yoga mat, lay your legs straight.
  • Now, keeping the legs straight and lift your legs straight making a 90 degrees angle.
  • Slowly bring your legs down, keeping the toes outwards. This will help in tightening your lower abs.
  • Repeat this exercise with 20 repetitions thrice and increase the repetitions every day. Since, the body adapts when you follow the same fitness regime so, it is important to surprise your body and push yourself to get desired results. 

2. Crunches

On the other hand, Crunches are a one- dimensional exercise meaning they only target the upper abdomen and to a lesser extent the lower abdomen.

There are many benefits of crunches:

  • Crunches works excellent in burning calories of the entire body. studies proves that every day 30 minutes crushes can burn up to 400 calories.
  • Crunches helps in strengthening abdominal muscles, improving body balance and posture.

Steps to perform:

  • Lie on your back with knees bent at 90 degree angle and feet on the floor placed hip width apart.
  • Now, place your hands behind your head such that your thumbs are under your ears.
  • Pulling your abdominals inward, curl up and forward towards your knees so that your head and shoulder are off the floor.
  • Pause for a moment at the top of the movement. Then slowly lower your back down to the floor.
  • Repeat for desired repetitions.

While doing crunches one should really get the posture right or else it can lead to sever injuries like:

Lower Back

Even though with so many benefits, doing crunches everyday has a major disadvantage. The path movement involved in doing crunches may be a little too harsh on your lower back. Doing them often over a long period of time may cause you lower back problems.

Hips

The key to get the max out of crunches is to keep your hips on the floor throughout the motion. This is said by scientific literature to eliminate any involvement by the hip flexors, and make the crunch an effective isolation exercise for the abdominals.

Spine

A research by Dr. Mc Gill concluded that repeated bending of the spine (especially when doing wrong crunches) can possibly damage the spinal discs over the period time.

3. Oblique Muscle Training

Oblique is actually a muscle present on both the sides of torso or trunk. This is the muscle that people actually flaunt. So, if you need your belly to look absolutely toned then this exercise is for you.

Though obliques are the most difficult areas to train it is also the most important area because without it your biceps, core muscles or incredible chest all are incomplete.

 Oblique muscles provide several benefits such as:

  • Training obliques can alleviate the lower back pain.
  • Increases the endurance performance of the core muscles.
  • Following the isolation and squeezing techniques, one can reduce the stress levels present in the joints.
  • Toned oblique muscles can also improve body balance and stability.

Steps to perform:

  • Firstly, sit on the floor on a mat and hold a weight plate with both hands out before your abs with your arms somewhat twisted.
  • Secondly, recline your abdominal area and lift your legs off the floor.
  • Thirdly, twist from side to side and contact the plate on the floor on left  side and then on the right side. Make sure to get your midriff all through the whole exercise as you contort from side to side.

Also, keep your back and hip in the right posture and do not posses any strain on your tail bone it can really cause a lot of damage. Furthermore, make sure you are doing it in the correct position.

4. Plank

Planks are one of the most effective and powerful exercises you can do. Why? It is a one stop solution for you to get rid of belly fat. In a very short time frame it gives you magnificent results. One can practice one minute plank for a month and loose up to ten kilograms.

One exercise, multiple benefits
  • Plank is effective in building core muscle strength. However, planking exercises benefit far more than just your core strength.
  • While you are doing planks, you’ll notice that your biceps, neck, and shoulder muscles are also being tested and strained. This is because it gets strained while you are in the position.

Steps to perform:

  • Keep your hands and knees on the ground.
  • Place your hands directly under your shoulders, palms and feet on the floor.
  • Keep your feet wider than hip-distance apart, and bring them closer for more of a challenge.
  • Now, maintain a straight body posture while you are looking in front.  Nevertheless, do not forget to tighten your abs, quads, gluts, and hold the position for at least 30 seconds. As you get body control you can steadily increase your time up to two minutes.

5. Pull ups with raised knees

Pull ups is also one of the most effective exercise that helps to get rid of belly fat. It works like wonders when it comes to work on abs. While working in gym, one should really make it a habit to perform it at least 4-5 minutes.

Benefits of Pull ups with raised knees

  • Traditional pull ups target the abdomen muscles and torso.
  • It also helps to tone your biceps, build shoulder muscles.
  • Adding repetitions of knee raises in an elevated position while doing pull ups, works on your hip flexors, abs, waist, thighs and obliques.

Steps to perform:

  • To perform pull ups reach up and grip an overhead bar.
  • Keep your hands wider than shoulders, palms facing forward.
  • Now, with your body hanging from the bar, lift your knees until your thighs are slightly beyond parallel to the floor.
  • Pull your body up until your chin moves beyond the height of the bar and pull your knees up.
  • Slowly, bring your legs down keeping control over your body. Furthermore, keep your abs tight while doing the exercise, especially when you bring your knees down.  Repeat the exercise minimum twenty times.

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