Ab Exercise For Flat Belly, Ab Workout to Lose Belly Fat, Flatten Ab.

Do your have a fat belly? Do you want to flatten your Ab or want a flat tummy? Know how to burn abdominal fat using ab exercises and workout to lose belly fat easily.

This page will focus on abdominal exercises or abdominal workouts to flatten abs. Abdominal fat (the excess calories) is primarily stored on top of your abs muscle tissue as layers.

You may get concentration of fat around your abs due to stress, food allergies, bacteria, bloating and inflammation. As we get older, a type of fat, visceral fat collects around our organs. This fat can cause high cholesterol and high blood pressure.

You cannot convert fat into muscle and muscle into fat. But, you can gain fat to make you fat! So to transform your stomach into a flat one or in other words to lose belly fat, you need to eliminate the layers of fat that are on top of your abs.

How to Take Care of Your Fat Belly?

Do you want to burn belly fat and have a flatter Tummy?

To burn abdominal or belly fat, it is very important to remain active. You should aim to reduce fat from your body as a whole, not just from abdominal or "fat belly". Body fat is like one organ, that is throughout your body, and you can't take it off from just one spot, viz. belly.

Belly Fat Burning Foods

1. Discard processed foods and desserts in your diet. Eat lots of fruits and vegetables, salads with olive oil dressing, beans and wholegrains to get dietary fibers. Eat less salty foods.
2. Stabilize your blood sugar by eating every 2-3 hours. Know about food glycemic index and eat vegetables, fruits, nuts, berries, and whole grains with low glycemic index values.
3. Eat a hand full of nuts and seeds daily. They contain good fats that fight the bad fat in your belly and keep your cholesterol under control.
4. Drink 8 glasses of water daily to avoid fluid retention.
5. Drink milk which is high in calcium.

   Calcium & belly fat

   According to the University of Tennessee researchers, overweight people if consume 3 servings a day of calcium rich dairy products can lose more belly fat than those whose intake is less than 2 dairy servings. They also point out that the calcium supplements do not work as well as milk. Find out more on foods high in calcium

6. Remain physically active to burn calories. Different activities burn different number of calories. Choose an activity suitable for you.

   Diet To Get Rid of Belly Fat

   The book, "The Flat Belly Diet" written by Liz Vaccariello and Cynthia Sass, the editors of health magazine Prevention, as reported on CBS News in August 2009, recommends:
   1. Eat four 400 calorie meals daily.
   2. Never go more than four hours without eating.
   3. Incorporate mono-unsaturated fats into diet.
   4. Learning to control the stress can go a long way towards reducing the belly fat.
   

   Consume 3 servings a day of calcium-rich dairy products (not calcium supplements), recommend The University of Tennessee researchers.

7. Do cardiovascular exercise (aerobics exercise for at least twenty minutes, five times a week) like walking, jogging, swimming, bicycling, tennis, basketball, etc. You can also use a fitness ball. Remain in the target heart rate zone of the exercise intensity.
   Aerobic cardiovascular exercise gives whole body movement which is better for reducing belly fat.
8. Walking briskly for at least thirty minutes (in one stretch or in parts) puts all of the abdominal muscles to work.

9. Add more mass to your muscles. Concentrate on all the muscle groups. Work down from the largest to the smallest muscles. Concentrate on these muscles in order: front and back of thighs, buttocks, back, chest, triceps, biceps, calves, hips, forearms and shoulders. Exercises with fitness ball can be used for all the muscle groups.
10. Remain stress-free. Know the stress symptoms and stress management techniques.
11. Breathe. Take a deep breath through your nose and deeply exhale through your mouth as often as possible.
12. Right dress. Fabrics like cotton, silk and chiffon are more flexible. They will not cling to your skin hiding your pot belly.

Read More about Firm And Flatten Your Abs Quickly

The Firm Butt Workout . Discover the best exercises and workouts for a firm butt, and how to get rid of excess weight and cellulite for good.

Several abdominal exercises may be considered. The sit-ups and abdominal workouts can help.

Do any of the following abdominal exercises for a few weeks and see results. It is better to practice these exercises in the following order.

Ab Workout Set 1

Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one exercise, try another one.

1. Exercise 1: Lie on your back on a floor mat with feet flat on the ground and both hands at right angle to your body and touching the floor. Breath in and while breathing out move your knees towards left side to touch the floor. Feel the tension on the sides of the abs. Repeat in the other direction. Do this exercise 5 times.
2. Exercise 2: Naukasana Yoga Asana
   Lie on your back on a flat surface on a floor mat. Raise your legs and the upper body at an angle of 30 degrees and hold for 30 seconds, then return to the starting position. Breathe normally all through the asana. Repeat this asana for 10 times to begin with, increasing to 30 times.
   This asana tightens and contracts your upper and lower abs.
3. Exercise 3: Lie on your back on a floor with your hands on the sides. Curl your head up. Don't use any pressure from your arms to lift yourself. After some practice, start placing your hands gently to the sides of your head, when doing each curl up.
4. Exercise 4: Crunches: Lie on your back with your knees bent and feet flat on the ground at right angle. Put your hands behind your head. Breathe in and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees, hold for 3 seconds and relax breathing out. Repeat for 15 times.
5. Exercise 5: Stand on your knees, with heels facing upwards. Move your head towards the floor feeling the pressure on your stomach. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times.
6. Exercise 6:
   Sit on your knees, with heels touching the buttock. Place your hands on your stomach and move your head towards the floor feeling the pressure on your stomach. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times.

Ab Workout Set 2

Choose any 2 exercises, if you can't do all. If your abdominal does not flatten out by one exercise, try another one.

1. Exercise 1: Lie on your back with your knees bent and feet flat on the floor at right angle. Lift your hips in the air slightly, hold for 5-10 seconds. Do 5 sets of 15 reps.
2. Exercise 2: Ushtrasana Yoga Asana
   Stand on your knees, with heels facing upwards. Place your hands on your knees and arch your back pushing your belly outwards. Hold for 30 seconds, then return to the starting position. Repeat this asana for 10 times to begin with, increasing to 30 times. This asana is opposite to the ushtrasana asana which releases the tension.
3. Exercise 3: Lie flat on floor with your hands behind your head. Put your feet on a bench or chair such that upper legs make a 90 degree angle. Lift your upper back off the ground and contract your abdominal part.
4. Exercise 4: Lie on your back on a flat surface on a floor mat with your hands behind your head. Contract your abdominal part. Hold for 2 seconds, then return to the starting position. Do 5 sets of 15 reps.
5. Exercise 5: Lie on your back on a flat surface on a floor mat and move your legs as if you are cycling, making slow pedaling motions with both your legs alternatively. Breath normally and exercise for 30 seconds.
6. Post Natal Exercise: If your abdominal growth is after your delivery, you should alternately contract and relax the abdominal, pelvic and perineal muscles to strengthen them. For this pull in the abdomen as hard as you can and keep it 10 seconds before relaxing. You can do this contracting and relaxing exercise while sitting, lying, or standing.

Ab Workout Set 3:
Breathing Exercise or Yoga for Fat Belly

This is the most effective exercise to get a flat belly. Practice it in the morning, afternoon and evening. You can do this exercise sitting on your office chair or watching TV. You will definitely see results within weeks.

1. The Kapalbhati Pranayama exercise will dissolve fat from not only your abdominal but from your body as a whole. These exercises are very good for burning belly fat.
2. Exercise with Gym Ball Exercise.

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