Carrying extra weight around your midsection increases your risk of heart disease, stroke and diabetes. The good news? You can combat belly fat wth exercise and a smart diet, improving your overall health and the shape of your waistline. Do these five ab-flattening exercises 3 times a week. All you need to these exercises is a firm but comfortable place to lie down, a broomstick and some determination.
Lie on your back with your arms out to the side and knees bent. Keep your knees together, feet lifted and shoulders firmly on the floor while you rotate your knees to the right, then lower them toward the floor. Return knees to center and rotate them to the left. Return to the center. Do 10 touches on each side, working your way up to 20 touches each side.
Lie flat on your back with your knees bent and feet flat on the floor. Take a deep breath that noticeably extends your belly. Exhale all the air out and pull your belly button in toward your spine (as if your stomach and lower back could meet each other). Tighten your abdominal muscles. Hold for 2 seconds, then relax your abdominal muscles and breathe normally. Repeat this exercise 10 times.
Holding a broomstick, lie on the floor with your legs and arms extended, palms facing the ceiling. Lift the broom off the floor over your head, coming to a seated position, as you bend and lift your knees until your calves are parallel to the floor. Bring the broomstick to your knees (or as far as you can go). Hold for 2 seconds, then return to starting position. Repeat 10 times, working your way up to 20 times.
Lie on your stomach and rest on your forearms. Lift your body off the ground so your weight is resting on your elbows and toes. Keep your abs tight and try to make a straight line from your head to heels. Hold for 15 seconds, rest and repeat three times. Over time, increase the hold time to 5 seconds then 10 seconds, etc. Try holding in 5 seconds increments until you reach a full minute.
Sitting with your knees bent, feet on floor and hands on your hips, draw your abdominals in. Lean back slightly and soften your back making a C-shape with your torso (the farther you lean back, the more challenging this exercise will become). Next, rotate your entire torso (not just your shoulders), starting at your hips, to the right side. Return to the center, then turn to the left. Return to the center. Repeat for 20 to 30 seconds.
These exercises will eventually show your results with your waistline. However, it does take time and that is where the determination comes to play. The rewards are great when you have accomplished losing the belly jelly!