Top Foods To Help You Reduce Belly Fat

1. Apples: They are super foods that you can take three to four times a day as a substitute to carb-rich foods.
2. Almonds: Rich in Vitamin E and has high fiber content that will make you feel full and reduce your hunger.
3. Green Leafy Vegetables: They are rich in fiber and very low in calories. They will help in preventing water retention.
4. Avocado: They are rich in high fiber and have high monounsaturated fatty acids that help in reducing belly fat.
5. Cucumber: Cucumber is a vegetable that has high water content and is very low in calories.
6. Watermelon: It is a fruit that has 80% water content in it and very few calories. They help in easily attaining desired waistline.
7. Beans: This vegetable helps in improving digestion, as well as strengthening muscles. It will help in toning the belly by reducing hunger and prevent you from overeating.

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Exercises To Reduce Stomach Fat

1)    Crunches:

• Lie flat on your back on a mat. Bent your knees with your feet touching the ground.
• Now place your hands just behind your head.
• Take a deep breath and lift your upper body off the floor. You need to exhale when you are lifting your body.
• When you bring your body back to its original position you need to inhale. Once you come up you need to exhale.
• Do this for 10 times and then repeat for two or three more sets.

2)    Reverse Crunches

• Lie with your back on a mat. Raise your knees with the feet planted on the ground.
• Keep both the hands on either side of your body.
• Push your feet in such a way that your thighs are perpendicular to the ground and your feet are off the ground.
• Now lift your back such that your knees bend towards your chest.
• Inhale when you plant your feet on the ground and exhale when you lift your back and move your knees towards the chest.
• Repeat this for 10 times and for two more sets.

3)    Twist Crunches

• Lie down on the mat with your hands behind your head.
• Bend your knees and make sure that the feet do not touch the ground.
• Now move your upper body towards your knees like the crunch exercise. But, here you will have to make sure that you twist your right shoulder towards your left and the left torso must be on the ground.
• Repeat the same way on the other side. Here, you lift your left shoulder towards the right with the right torso resting on the ground.
• Repeat the same procedure for 10 to 12 times.

4)    Vertical Leg Crunch

• Lie with your back on the mat or the floor. Extend both your legs towards the ceiling and make sure that you cross one knee over the other.
• Now repeat the same what you have done in the crunch exercise.
• Breathe in when you lift and cross the knees and breathe out when you move your upper body towards your knees.
• Repeat this vertical crunch exercise for 10 to 15 times for three consecutive sets.

5)    Side Crunches

6)    Bicycle Exercise

• Lie flat on the floor or the mat and keep both the hands on either side of your head.
• Now lift both your legs from the ground and bend them at your knees.
• Now pull your right knee close to your chest with your left leg out. When you are bringing the right knee up you can try to meet your left elbow with your right knee to have a perfect stomach crunch.
• Now take your right leg out and bring your left knee close to your chest. Now, lift your upper body and make sure that your right elbow touches your left knee for a perfect crunch.
• Repeat this for 10 to 12 times for both the sides and for two consecutive sets.

7)    Rolling Plank Exercise

• Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
• You need to look forward so that your neck is aligned with your spine.
• Now lift the knees up so that you support your legs now on your toes.
• Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
• Now move to and fro for the next half a minute to constitute a rolling plank exercise.

Rolling Plank Sideways

• Lie on the floor in a sideways position.
• Support your weight on the right elbow and your right leg. Make sure that the right elbow is perpendicular to your right shoulder.
• Place the left leg above your right leg. Keep your knees straight and lift yourself in such a way that your hips are off the ground.
• Hold this position for about 30 seconds. Once you practice this position, you can hold to this position for 1 to 2 minutes.
• Do the same on the other side as well.

8)    Lunge Twist

• Move your left foot forward and bend your left knee. You will feel the hamstring stretch on your right leg.
• Now lift your hands parallel to the ground and make sure that they are in front of you.
• Take a big step forward with your left leg and sit down as if you are sitting on a chair. Your right leg should be positioned backwards and you must use your toes to support your right leg.
• Make sure that your upper body and the spine are in the upright position to perform perfect lunges.
• Now perform the same lunge exercise on the other leg.
• Repeat this for 15 times.

9)    Side To Side Bending

• Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
• Now bend your body to your left side as much as possible until you feel a strain on your right side. Hold in this position for 15 seconds.
• Now come back to the same standing position.
• Now repeat the same on the right side. Now hold this position for about 15 seconds.
• Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

10)    Stomach Vacuum

• Hit the ground on all fours by supporting your body on your knees and hands.
• Now take a deep breath and make sure that your abdomen is loose.
• Now exhale your breath and make sure that you hold your abdomen muscles tight during exhalation.
• You need to hold the abdomen contraction for about 15 to 30 seconds.
• Repeat this process for 15 times for two to three sets daily.

11)    Captain’s Chair

• Sit on the chair with an upright spine and straight shoulders.
• Place both your hands on either side with the palms of the hands facing downwards. Take a deep breath.
• Now as you exhale, make sure that you bring both your legs upwards such that your knees are very close to the chest.
• Hold in this position for 5 to 10 seconds. Do not arch your back or bend forwards when your knees are close to your chest.
• Now bring your legs back to the ground and repeat the same process for 15 times.

12)    Walking

13)    Jogging

14)    Running

15)    Cardio Exercises

16)    Swimming