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How to Get Rid of Upper Stomach Fat

by
author image Mark Swedberg
Mark Swedberg began writing in 2005. His work has appeared online at Pro Dreamers, Chocolate Hobby and Auction Alerts. He has been involved in fitness training since 2007, working as a personal trainer, varsity soccer coach and martial arts instructor. Swedberg studied cinematography, physical performance and entrepreneurship at the University of North Dakota.
How to Get Rid of Upper Stomach Fat
Get rid of upper stomach fat with exercise and diet changes. Photo Credit need to diet image by Kimberly Reinick from <a href='http://www.fotolia.com'>Fotolia.com</a>

Upper stomach fat can be difficult to lose because you must follow a regular exercise routine and focus on your diet and nutrition. While there are a number of different kinds of diets that target stomach fat, it is important to find one that works for you. It is always better to use exercise and eating changes as a way to get rid of excess fat.

Exercises

Step 1

Lie flat on the exercise mat. Place the stability ball between your calves. Your arms should rest straight at your sides, and the head, shoulder and upper back should be pressed on the mat. This is important to keep the lower back safe. Move your legs and hips in an 8 pattern, at the same time squeezing the ball between your legs. Repeat for 60 seconds.

Step 2

Lie flat on the floor. Lift your legs at 90 degrees, and rest your calves on a coffee table. Keep your heels on the table, place your hands beneath your head, and lift off the floor towards the table. This exercise is an advanced abdominal crunch.

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Step 3

Lie flat on your stomach with your forehead resting on your hands, palms on the floor. Separate your legs to hip-width and pull your stomach in. With your legs and hips on the floor, lift your upper body and rotate toward the right. Bring back to center and rotate left. Repeat until you have done six rotations on each side.

Step 4

Place an elbow on the stability ball with your hands interlaced. Extend your legs and brace yourself on your toes. Take a deep breath out and pull your stomach toward your spine, hold for 30 seconds and release. Repeat again after a 30-second rest.

Step 5

Wrap a cloth belt around the belly button. Kneel with your hands and feet resting on the floor. Ensure that your back is flat. Inhale deeply and expand belly so that it presses against the belt. Exhale and pull belly button as far as possible towards the spine so the belt hangs loose. Hold each breath for five to 10 seconds, and repeat 10 to 20 times.

Diet Changes

Step 1

Cut down on foods with high sugar and sodium content, such as junk food and sugary snacks. These foods have complex compounds that trigger insulin production in the body and turn into fat.

Step 2

Add fiber-rich foods, such as spinach, cabbage and apples, in your diet because they provide energy for abdominal exercises without increasing fat storage on your stomach.

Step 3

Snack on protein- and carbohydrate-rich foods, such as peanuts, almonds and flax seeds. These healthy foods will keep you satisfied without the risk of adding junk calories to your diet and extra fat to your body.

Step 4

Replace high-calorie drinks, like soda and alcohol, with water. Your water intake should be eight to 10 glasses per day.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

References

Demand Media