How To Loose Belly Fat: Exercises

Kneading Method for Losing Belly Fat

In fact, less women would like to be under the knife (liposuction) or on a diet to get rid of belly fat, and you can never lose your belly fat in one day, you must start from the detail. Use correct massage gesture when you smear weight loss oil on your belly, massage is not only a passive sport but also helpful for expulsion of toxin.


Abdomen In & Slim Waist Massage Steps:

Step 1: Knead your belly in a clockwise direction, then press your bellybutton.
Step 2: Knead your belly in rotating way with your finger pulp in same place.

Step 3: Put your hands on the outside of waist, push and press from outside to inside
Step 4: Bunch your hands into fists, push the belly from outside to inside
Step5: Use your finger tip, push and press downwards from bellybutton.

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Lose Belly Fat in Minutes a Day

Would you like to lose excess abdominal fat? you can do one or more of the following steps, once a day, several minutes once, insist on the exercise for several days, you will get a obvious effect.
Lose potbelly
Effect:
This exercise can help reduce the lelly and lower abdomen to make it more solid, beautify your body.
The number: 60 times each exercise.

Step 1: Lie on the floor, flatten your waist and back, two hands vertical beside your body.

 

 

Step 2: Raise your legs up with force at a 45 degree angle, in the meantime keep your upper body and hands still.

Step 3: Continue to raise your feet up, until your buttocks off the floor, make your belly in compression, hold for 2 to 3 seconds.

Lower Abdomen Exercise 
 
Effect: This exercise will help exercise abdominal muscles, shrink your potbelly effectively, make your lumbar curve look more prominent.
The number: 60 times each exercise.

Step 1: Lie on the floor, knees bent slightly, straighten your feet and back, flatten them against the floor, bend your hands beside your ears.

Step 2: Raise your belly with force, drive up the head, until you feel that your lower abdomen muscle be strained.

5 Abdominal Muscle Exercise Actions

As we know it, belly is the best likely part of body to be fat, so you should exercise abdominal muscles mostly to get rid of belly fat.

Action 1: Hold your legs together, stretched your arms and parallel to floor, your eyes should look directly at your fingertips, tighten your lower jaw, raise your upper body for 10 to 15 times, don't swing your head.

Action 2: Open your arms, maintain your upper body stable, flatten your back against the floor, then raise your lower leg at 45 degree angle to your thigh, with your legs by turns. Try to raise your legs up with your transversus abdominis muscles, do that for 10 to 15 times.

Action 3: Put your hands beside your ears, open your elbow joint, then raise your upper body up slowly at a 45 degree angle, your ribs should go down, breathe forth when go up, take your abdomen in. Do it for 10 to 15 times.

Action 4: Knees bent, put your arms on your head and straighten, raise your upper body, take your abdomen in, swing your arms up and down, swing 3 to 5 times when breathe in, swing 3 to 5 times when breathe out. Do the exercise 10 to 15 times.

Action 5: Raise your upper body, hold your knees by turns with your hands, keep your lower leg parallel to the floor. Do the exercise 10 to 15 times.
Notes: After the belly fat exercises, lie on your back for a rest, relax your belly. Not too intense during your exercise, and imagine that your abdomin












3 Simple Belly Exercises That You Can Do In Bed

Now, let's teach you to do a simple exercise in bed, which targets your belly fat.

Section 1: lying down-up and twist body
Preparatory Posture: lying flat on back, split your legs and bend your knees, touch your earlobes with your hands.

Action Essentials: lift your upper body up to 30-40 degrees, and turn your body left, touch right elbow joint to your left knee, recover your body, redo that in a direction opposite.
Action Required: your upper body should be straight, and the action should be slow and free-flowing.
Exercise's Effect: exercise muscles in the lower abdomen and upper abdominal muscles, and make your belly flat and solid, this is the best one of belly fat exercises for who have belly fat.

Section 2: Lying down & Abdomen in & Leg raise
Preparatory Posture: Lying down, bend your knees, feet 10 cm away from the floor.
Action Essentials: Take your lower abdomen in forcibly to lift your lower abdomen up, buttocks off the floor(middle and right), then return to preparatory posture, repeat 20 times over.
Action Required: Don't put forth your strength on arms, when the abdominal muscles can't complete this action, arms can give some help.
Exercise's Effect: Exercise muscles in the lower abdomen

Section 3: Pedaling Exercise
Preparatory Posture: Lying down, put your two arms on each side of your body, bend one leg in front of your chest, unbend another leg.(left)
Action Essentials: bend your leg, draw a circle forwards and straighten your leg(middle pic), at the same time, take another leg back to your chest, don't touch your leg to the floor.
Exercise's Effect: Exercise the lower abdominal muscles.









4 Steps to Flatten Your Belly in Bed

The biggest trouble for office ladies may be the growing belly fat. This exercise 10 minutes a day before going to bed, can get rid of belly fat easily.

Step 1: Flatten your body and lie in bed, cross your arms on your chest, bring your back against the bed, knees bent slightly, then turn your head left, meantime, move your legs towards the right, then turn your head right and move your legs towards the left. Repeat 10 times.

Step 2: Lie in bed, cross your hands behind your head, knees bent slightly, then hold your head with your hands and sit up, bring your head close to your knees, just like "sit-up". Repeat 10 times.

Step 3: Lie in bed, cross your hands behind your head, do the exercise riding bicycle with your legs, cycle forwards 10 times, then cycle backwards 10 times.

Step 4: Lie in bed, straighten your legs, knead the area of your bellybutton slightly from outside to inside, then from inside to outside.


After step 4, you will feel comfortable, lie down silently for a moment. Insist on the exercise for two months, you will see obvious effect. Of course, besides exercises, you should also pay attention on your diet.

Waist Curve Exercises To Lose Belly Fat

Extending exercise to soften your hip joint
This exercise can keep your hip joint more soft, it's a good way to lose belly fat, as long as you hold on the exercise, the curve from waist to leg end will be more beautiful.

Straighten your legs, bend your waist forward, touch your hands to the floor. Keep this posture, lift one of your legs up and extend the leg, then change to another leg to lift. Lie face down on floor, hold your ankles with your hands, bend your back backward with force, try hard to stretch the inside of thigh muscle. Do the splits on the floor as far as possible, focus your body weight on the back leg.

 

Extending exercise to make your waist slim

Lie face up on the floor, hold your legs together and lift up, perpendicular with the floor, bend your tiptoes toward your body.	Breathe out, at the same time turn your legs sideways with legs together, don't bend knees as far as possible.	when your legs touch the floor nearly, turn back to the start position slowly. Change to another side to do, 10 times each side.

Abdominal Exercise to Lose Belly Fat

Abdominal exercise can get rid of excess abdominal fat, don't force you to complete the exercises, just do your best. By the way, our site have kinds of belly fat exercises, you can also choose another one that's suitable for you.



Lying down, straighten your legs naturally, put arms on sides of your body. Take a breath, then maintain the posture.

Sit up slowly when you breathe out, if you feel belly floppy, do that with force. Maintain the posture for 5 seconds.








Continue to breath, put strength in your abdominal as far as possible, meanwhile, let your body bend forward, breathe out fully.





 


When you breathe, move your body backward until lying down. Repeat actions 1 to 4 as possible as you can, at the beginning, don't force you to do that.

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Lift your legs to compact your belly

Effect: Exercise abdominal muscle, and lose your belly fat.

Action 1: Stand up, raise your arms up


Action 2: Bend the right knee and raise to the level of chest, put down your arms and bend them forwards in front of your chest. Return to action 1 and change to left leg. 20 times a group.

Coach tips:
1. You should not only do abdomen exercise to lose belly fat, but also strengthen the whole body exercise. You can do half an hour of aerobic exercise before abdomen exercise.
2. When you Do belly fat exercises, as far as possible to slow down action, don't complete action with the help of inertia. At first, you can pay attention to exercise part, and keep other parts still.
3. If you feel an ache in your abdomen after the exercise, you can do some stretching exercises that bending forwards and backwards,to help to tighten the abdominal lines.
4. Do 3 times a week as much as possible, have a rest for one day between two times. Don't worry that you can't get the desired effect, as long as you do the exercise more enough with correct posture, you must can have the perfect abdominal muscles.










6 Exercises To Flatten Your Belly Quickly

Action 1: Lying Down and Abdomen In
Lying down on resistance ball, bend your legs at a 90-degree angle, then put them on the floor slowly. put hands in front of your chest or beside your head, then force your abdomen to lift your body up 75 degrees, and look at the ceiling. To get rid of belly fat, repeat 12-20 times.

Action 2：Side-waist Muscle Group Exercise
Lie on one side, put one hand in front of your forehead, hold the resistance ball with another hand, turn your body and head to one side, hold your legs together and straighten, pull and constrict your side-waist muscle group, you can exercise side-waist muscle by the sit-up.





Action 3：Exercise Waist Muscles
This action will exercise your waist muscles by leg lifting. Sit on the floor, bend one leg and straighten another on the floor, straighten your hands, then lift your legs up slowly, make your waist straight as possible as you can. If you want to achieve better results, you can straighten your two legs together and lift them up, touch your legs to your hands that you put out.


Action 4：Extend Side-waist Muscle Group and Arm Muscle
Support your body with your right hand, turn your body and head to one side, cross your legs and straighten, increase the gravitation with gravity, meantime, do the exercise that extends your left arm towards ceiling, after 10-20 seconds, breathe forth, put your body and arm down slowly, maintain the state of relaxation, then rest for 5 seconds, repeat the exercise.





Action 5：Lift Leg and Tighten Waist
Keep your feet as wide as your shoulders, sit and lie on the floor, move your legs to ceiling(don't bend your legs), keep the state for 10-15 seconds, then put down slowly. Repeat the exercise.









Action 6：Lie prone and Abdomen In
Lie prone on the floor, bend your arms into a 90-degree angle and clench fist, open your elbows as wide as your shoulders, put your tiptoes on the floor, touch your knees to the floor, take a breath and straighten your legs, support your body up with the force of your arms and legs, make your body in line, force your abdomen to support your back, keep the state for 20-30 seconds, more time, more better.














3 Local Exercise Actions To Lose Belly Fat

As an office lady, do you get in trouble with your belly fat? try the 3 local exercise actions, it's easy and effective to get rid of belly fat.

Action 1: Sitting on the place one-third of bench, hold your legs together, make your thighs at less than 90-degrees with your body, take your lower abdomen in.




Action 2: Lift your legs, make your abdomen tight, when take your abdomen in and raise you body up, don't make your elbow forwards, eyes to see the direction of 45 degrees, which can avoid to force your neck.





Action 3: Lift your legs for 2 seconds, let your abdomen feel tight, and then revert to the initial state for 4 seconds.

Five Steps to Own Slim Waist and Beautiful Belly

Step 1 Stand akimbo, one leg forward and bent less 90 degrees, tighten your muscles of the hip, shift barycenter between your legs, ensure that the tiptoes of your front leg is in front of the knee joint, then change another leg to do. Count left and right as one time, do 15 times.

Step 2 Hold the chair back with one hand, turn your feet "V", heel up, hip tight, bend knees downwards slowly until half squat, shrink your belly and hip, do 10 times.

 

Step 3 Hold the chair back with hands, one leg backward, tighten your hip, keep your stomach in and lift your waist.

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Step 4 Stand akimbo, one leg on the chair and extend the leg, tighten your hip, then bend knees slowly. Half squat, abdomen in, waist up, do 10 times each leg.

 

Step 5 Kneeling on the floor, support your body with your elbows, single leg up, the knee joint bent, bend your knee backwards. Take your hip as a support point, straighten the leg upwards slowly, tighten your hip. Do 10 times each leg.

5 Steps to Get Your Waist Slim Like a Snake

If you'd like to own "snake-waist", do the following belly fat exercises, you can get it easily. Warming up: Before exercising, walk several rounds in house, 3 to 5 minutes is ok.

1. Pelvis Exercise (1) Lie on the cushion, relax your hip, knees bent. (2) Shrink your belly in with force and breathe lightly, waist on the floor, raise your hip lightly. (3) Repeat the above-mentioned actions 20 times.

 

2．Upper Belly Exercise (1) Lie on the floor and raise lower legs up, bend lower legs at a certain angle. (2) Shrink the muscles of abdomen, raise the pelvis up, waist on the floor (3) Cross your lower legs (4) Hold your head with your hands, elbows upward (5) lift your shoulders lightly, try hard to make your shoulder close to knees, thighs fixed (6) Keep your lower legs fixed (if you can't hold, put legs on a chair) (7) Repeat the above-mentioned actions 10 to 20 times

3．Lower Belly Exercise (1) Lie on the floor with your hands beside your body (2) Shrink the muscles of abdomen, raise the pelvis up, waist on the floor (3) Bend your knees toward your face, lift your lower lges up, bring lower legs at a certain angle with your upper body (4) Cross your legs at ankle joint (5) Shrink the muscles of your lower abdomen, lift your hip up, move your knees lightly toward the shoulders (6) Put down your hip, then repeat the actions 10 to 15 times Tips: for a obvious effect, you need to spend some time to do the exercise; this exercise acts on pubis and lower abdomen, it's easy to do.

View Next Page: Upper Belly and Waist Exercise & Muscle Relaxation Exercise

4．Upper Belly and Waist Exercise (1) Same start posture with Upper Belly Exercise, the difference is that, one leg bent, another leg straight (2) Twist your shoulders, try hard to make one side shouder close to another side knee (3) Do the above-mentioned actions from slow to fast and with rhythm, repeat 10 to 20 times Tips: Extending lower legs, your abdominal muscle will withstand more weight, so you can raise your lower legs more high at the beginning, with the increase in the times of exercises, put your lower legs lower gradually

 

5. Muscle Relaxation Exercise (1) After the belly exercise, to relax your muscles, press your knees close to the chest, waist on the floor, hold your knees with hands (2) Breathe slowly and deeply for several times

How To Loose Belly Fat: Tricks & Diet Plan

I found an interesting site with lots of info about getting a flat and healthy belly.
Here's some of the infos... (^_^) 

Common Diets to Lose Belly Fat

Belly Fat Diet
1. Reduce by 10% to 15% of caloric intake.
2. Eat vegetables instead of carbohydrates, for example, you can eat half a plate of vegetables instead of half a bowl of rice.
3. Drink plenty of water. You can have a water metabolism test, if you do not want to go to the toilet after drinking 2 bottles of water, it shows that you are in the state lack of water, so you should drink plenty of water as possible as you can.
4. Cooking: Increase the proper amount of foods and spices that contain capsaicin, choose the light cooking methods, such as steaming and stewing.
5. Reference Recipe
-Breakfast: milk, bread(3 piece), fruit
-Lunch： vegetable，a small amount of carbohydrate, protein or a small amount of meat(beef, chicken, fish )
-Supper: sushi, a fruit salad or an apple, don't eat midnight snack.

Milk: Best Drink to Lose Belly Fat

Suitable for Who: people slightly overweight, and with healthy stomach.
Belly Fat Diet Plan:
The period is only two days to lose weight, resume normal diet at the 3th and 4th day, then once again to start the diet plan in the following two days. In general, you will see a obvious effect to lose belly fat in first period. If repeat two or three periods, the effect will be more steady.
At first day: Apple 1 kg (five or six, no more than seven). You can only eat apples in this day, don't drink water, don't drink acidophilus milk, don't eat anything except apple. Wash the apple and eat small mouth by small mouth.
At second day: Acidophilus milk or skimmed milk 1000 ml, divid into 6 or 7 equal parts, drink one part each time. Only drink milk in whole day, don't eat anything, if thirsty, drink milk instead of water.(you can drink acidophilus milk and skimmed milk at the same time, however, control the quantity)
If achieve the satisfactory weight, you can try again. During the time, you can't drink water, you can't mix apple and milk to eat, you must eat separately, it will be effective only in this way. The reason why not to drink water, is that if we drink water during the time of diet plan, the body will consume the water you drink in rather than the water of your body. At first day(eat apple), you lose the water of your body, while the second day(drink milk), it's the time to lost fat, as having consumed most of water.

Key point:  

The second day is very important, you can't drink water. Repeat some periods, you can must lost weight, and lose fat really. Suggest you put the diet plan into action at weekend.

Top 6 Flat Belly Diet Tips

Diet Rule #1: Integrate the following food into in the daily menu.
Nuts: almond, hazelnut, walnut; beans and bean pods; spinage and other green vegetables; fat-free, low-fat milk or acidophilus milk; low-sugar instant oatmeal; eggs; turkey meat and other lean meats; peanut butter; olive oil; whole grain bread, such as wheat and oat; protein rich foods; berry fruits, such as grape, strawberry, carambola and guava.
Tip: Get more than two kinds of above-mentioned foods every meal.

Diet Rule #2: Eat 6 meals a day
When you go on a diet, the most common problem is that your body will be more rapid to accumulate fat, as the result of lack of alimentation and strong sense of hunger. In order to avoid that, you can spread the calories out over six balanced meals.

Diet Rule #3: Control the calories you drink into
Carbonated and alcoholic beverages not only haven't good nutrition but also let you absorb too much calories, although drinking can relax your nerve and mood, at the same time it will slow down the fat burning process, so water, low-fat milk, acidophilus milk and home-made fruit and vegetable juice are best choice for you.

Diet Rule #4: DIY Fresh Fruit Juices.
Learn to make your own fruit juices, you can not only choose fresh ingredients but also control the proportion of sugar, to avoid excessive intake of calories. You can drink 250ml of fruit juice every day, add some ice cubes into the juice and blend well for 10 minutes at least.
pour a little water into blender when the juice is thick, which can make you feel full.

Diet Rule #5: To Ensure Acidophilus Milk Intake
We have done an experiment, one group of people drank 3 cups of acidophilus milk every day, another group don't. After 12 weeks, compare with the group of people who didn't drink acidophilus milk, the group of people who drank acidophilus milk lost 61% of fattiness.


Diet Rule #6: Stop Calculating Calories
The correct way is that calculate how much weight you lose, or make a mark on your strap. Record the changes of your size and weight, don't pay more attention on calories.

Different Diet Plans for Different Types of Belly Fat

1, Upper Belly Fat If your rate of metabolism slows down, and you are lack of exercise, and you like to desserts and cold drinks, it's easy to accumulate fat on your belly. The Solution: Eat natural sugar. It's hard to give up sweet things suddenly and fully, you need time to give up, or you may be down in spirits. At the beginning, you can take honey instead of white sugar, change your taste gradually to achieve the purpose of losing belly fat.

2, Lower Belly Fat If you stay in the office all day, do straight away sit down after meal, sometimes you are too busy to drink water, so many people have constipation, after a long time away,you will have a beer belly. The Solution: Drink lactobacillus beverage more, lactobacillus and cellulose can help your constipation, accelerate gastrointestinal motility and excrete waste from the body. Less salt can get you away from abdominal distension, salinity can make your body assimilate more starchiness, and cause hydrops in your body, so you must keep away from the diet salty over. 3, Thick Waist Thick Waist will make your figure look terrible, the main reason is that you eat too much, so, begin to control your diet today. The Solution: You must chew your food well before you swallow it, eat dish more to eat food less. Chew and taste your food slowly, you may feel that you have eaten your fill early. As well, you can have a plate of green salad before main course, and you'd better eat steamed food, keep away from fried food and oily food.

Say Bye Bye To Pot Belly in 12 Hours

If you have a date or party in a short time, and you are not satisfy with your pot belly, how to lose the pot belly quickly? Well,you can adopt the following measures to lose 3 cm or more off your waist in 12 hours, which can change you to be more charming.
Eating. Do drink water, don't drink carbonated drink, carbonated drink and other drinks containing much sugar will make your belly seem to be a balloon inflated with air and gas. Don't eat french fries, salinity may keep moisture, especially before menstrual periods. Don't chew away on gum, you will swallow much air, which let your belly swell. If you find it's difficult to defecate, drink coffee, one or two coffees are helpful to defecate for you.
Wear. Choose corset dress or bellyband, which can make you seem to be slim(1 inch or more), but then the extra weight will be shown under your over tight underclothes. You should choose a suitable dress, a big one is better than a over tight one. dont't care the size, nobody will see the label of your dress designedly. But if your dress is over tight, your pot belly will be exposed, so you should show the most beautiful part of your body to catch the eye of others, their attentions will be distracted from your pot belly. Choose suitable color.If the colors of your dress(coat,skirt，trousers and shoes) are belong to one colour system, you will seem to be more slender than you are. Choose the fabrics that don't show your raised belly. Silk, rayon, knitting and jersey with rough surface are effective to smooth your belly. It's a good choice to wear high heel shoes, which ever and again reminds you to keep your stomach in. Choose nice trinkets. Pretty earring, necklace or bright scarves will attract people's attention, they will pay attention to your face instead of your figure.

Action. Expiration can reduce the air pressure within your body when raise your shoulders up, you should let your abdominal muscles take part in movement. Keep a good position. Don't bend forward languidly, or your belly looks more protuberant.Good bearing is catholicon to make your belly smooth.

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Source: How To Loose Belly Fat