Everyone has some amount of fat under their skin, but belly fat is dangerous. Fat around the waist releases chemicals that can affect cholesterol levels and lead to various diseases.
Therefore, it is important to control your weight to improve your long-term health.
The Harmful Effects of Excess Belly Fat on Your Overall Health
You’ve probably heard of the negative effects of being overweight, but did you know that there are specific health risks to having too much belly fat? In fact, there are two different types of abdominal fat, and one of them is particularly dangerous for your health.
Subcutaneous fat is the first type of abdominal fat. It’s the fat that you can see and pinch between your fingers. However, it is not as dangerous as the second type, called visceral fat.
Visceral fat is found below subcutaneous fat and deeper in the abdomen. It is particularly dangerous due to its proximity to internal organs. This deeper layer of fat poses a risk for a variety of serious health problems such as:
Insulin resistance and type 2 diabetes
Exercises to flatten the stomach
Studies have shown that aerobic activity (such as brisk walking) and strength training (exercise with weights) can help reduce visceral fat or prevent its growth.
Let’s see a series of exercises that can help us:
Lie on your stomach in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor. Take a deep breath and press up to do a push-up. The body should form a straight line from the heels to the top of the head. Pull your belly button toward your spine and contract your glutes. Look at the floor to keep your head in a neutral position and breathe normally. Hold the pose for at least 10 seconds and lower back down to the floor.
2. Lateral Plank
To begin this exercise, lie on your side so that only your forearm and the side of your foot are touching the floor, and bring your body into a straight line (side plank position). Next, bend over at the waist and lower your hips to the floor, then come back and repeat the desired number of reps, then switch sides.
3. Lateral plank with rotation:
Lie on your right side with your legs straight and lift with your right hand so that your body forms a diagonal line. Keep your left hand on your hip and roll onto your belly and hold for 60 seconds. If you can't reach 60 seconds, hold the position for 5-10 seconds and rest for 5 seconds; continue for 1 minute, but make sure your hips and knees are off the floor.
This exercise is good because the V-bends work both the upper and lower abdominal muscles. First, you need to lie down on the floor and keep your arms up to your ears. Next, you need to keep your legs straight. Lift them up and lift your upper body to form a V-shape of your body, then bring your arms back to reach your toes without bending your knees. You need to return to the starting position. Follow with 50 repetitions of the exercise.
First you should lie on the floor on your back with your legs extended over your hips, your toes pointed and your hands behind your head, then you should open your legs. Open them as far as you can without allowing your lower back to arch. Next, use the muscles on your inner thighs to bring your legs together, then continue to squeeze your inner thighs by crossing your front leg over your right. And you need to raise your head and shoulders off the floor, then lower your head back to the floor as you return to the position. Then repeat the movement, alternating the front leg.
6. V- Push ups:
Lie on your right side with your legs together and slightly forward. Place your right arm on the mat and your left hand behind your head. Shrug your shoulders in a V, lifting yourself up through the hips and buttocks. Keep your legs straight.
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