#HealthBytes: Step-wise guide to effectively get rid of underbelly fat
What's the story
The fat stored in the lower belly is one of the hardest to get rid of. To remove this stubborn fat, you will have to create a calorie deficit and do the right exercises. A calorie deficit happens when your body burns more calories than it consumes. Here's a step-by-step guide to effectively get rid of that underbelly fat.
#1
Include fibers and protein-rich foods in your diet
Limit highly processed foods and those that have high sugar content. Opt for protein-rich foods and include fibers in your diet. Having vegetables like broccoli, kale, and cauliflower will keep you fuller for longer periods, while also not adding a lot of calories. Include egg whites, lean meat, seeds, and dry fruits in your diet as they are excellent sources of protein.
#2
Do the classic Pilates exercise - The Hundred
Lie on your back with knees bent and feet on the floor. One at a time, float your legs by lifting them off the ground. Now, lift your arms, about an inch from the ground. Lift your chest and upper back to engage the abs. Breathe in, and pump your arms up and down for 100 counts. Exhale and release the position.
#3
Jackknife crunches: Do three sets of 20 reps
Lie on your back with your legs raised and arms extended up over your ears, reaching behind you. Engage your core, bend at your waist and bring your arms up toward your legs. At the same time, bring your extended legs up and back toward your head. Reach to touch your knees then lower. Repeat for 20 reps. Do three sets of 20 reps.
#4
Do a dead bug for total core stability
Lie down and lift your hands so your elbows are above your shoulders with fists facing each other. Lift your legs with your knees directly over your hips. Exhale and slowly lower your right arm and left leg until they're just above the floor. Inhale and bring them back to the starting position. Now, repeat on the opposite side. Do 1-3 sets of 10-12 reps.