If you are someone who has a busy life and cannot find time to spend hours at the gym to attain a toned body, but still you yearn for a flat stomach, then you have come to the right place!
Imagine this, there are ethnic day celebrations at your workplace and you plan on wearing a beautiful sari; however, when you try it on, the extra flab on your tummy can make you feel rather self-conscious and make you change your mind into wearing something that covers your tummy instead!
A lot of us can relate with the above situation, right? That's because belly fat is one of the most common issues faced by both men and women, across the globe.
Unlike many other parts of the body, like our back or legs, the stomach area consists mainly of soft tissues and less muscular mass, so it is very easy for the fat cells to get accumulated in this area.
In fact, many of you may have noticed that when you start gaining weight, it is your tummy that expands first and the other parts of the body later on!
So, while gaining tummy fat can happen quickly, losing it can be extremely hard and could take a long time, even for fitness enthusiasts!
Now, to lose belly fat and attain a flat tummy, a combination of diet and exercises are both required.
Cutting out on unhealthy fats and carbohydrates from your diet and consuming high-protein foods can help tackle belly fat, in addition to cardio-vascular exercises.
Now, for those of us who do not have much time to invest on long hours of workout, there is a simple abdominal exercise which can be performed in 10 minutes.
This exercise is known as 'seated Russian twists'. This exercise aims at reducing belly fat and also aims at toning your abdominal muscles to give your stomach a flat appearance.
How To Perform The 'Seated Russian Twists':
Lie down on an exercise mat, on the floor. Slightly elevate your upper body and your legs, so that only your back and buttocks touch the floor. Keep your legs bent at the knee.
Use a kettlebell or a weight plate, which is about 2-4 kilos (you can also use 2-litre water bottles if you are working out at home).
Now, twist your upper body to the right side, until your arms are parallel to the floor; now repeat the same process to the left side.
Repeat the twists up to 10 repetitions on each side. You can increase the number of repetitions, as time passes.
Note : 'Seated Russian Twists' can be performed even without using weights, such as kettlebells or water bottles. You can gradually add weights once you master the exercise.
Here are some facts on the 'seated Russian twists'; take a look!
Strengthens Muscles Of The Abdomen Region
Seated Russian twist is an exercise which not only helps you lose belly fat, but it can also strengthen the muscles of the entire abdomen region.
Tones The Tummy
Along with the abdominal muscles, it can also strengthen the areas around your stomach like the rectus abdominus, internal obliques and external obliques, thus giving your tummy a toned appearance.
Improves Blood Flow To The Heart
Seated Russian twists are known to reduce the risk of heart diseases and strokes, as they improve the blood flow to the heart.
Strengthens The Back
This exercise can tone your back muscles and also provide relief from back pain, as it also strengthens your back muscles.
Reduces Hip Fat
By performing the 'seated Russian twists' on a regular basis, you can also reduce hip fat and tone your hips.
Helps Improve Posture
'Seated Russian Twists' help improve your posture and correct your slouch to give you a more upright appearance while walking.
Prevents Abdominal Fat-related Issues
As this exercise reduces belly fat, it can indirectly prevent abdominal fat-related issues like indigestion, obesity, joint pain, etc.
Improves Your Overall Balance
Seated Russian twists can also improve the overall balance of your body, especially in older people, making movement and everyday chores a lot easier to be performed.
- Include These Fruits In Your Diet To Control Cholesterol
- 8 Important Things To Know About Drinking More Water
- Father's Day 2018: 6 Tips To Aid Longevity In Men
- Here Are 5 Ways To Make Your Child Eat Healthy, Say Experts
- World Blood Donor Day: Diet Before And After Donating Blood
- Here Are The Consequences Of Poor Physical Health