Many diet pill manufacturers claim that taking certain pills can help you lose belly fat quickly without having to change your diet or exercise habits. Eating well and doing exercises specifically targeted at strengthening and toning your stomach muscles, however, is the most effective--and healthiest--way to lose belly fat. The practice of yoga also includes a couple poses that are specially designed to help you lose belly fat.
Step 1
Develop and maintain healthy eating habits. Eat mostly fruits and vegetables. You should also eat carbohydrates, proteins and dairy products sufficient to your individual needs. See the Resources section below for a link to My Pyramid, a U.S. government website that helps assess your personal suggested carbohydrate, protein and dairy intake levels.
Step 2
Use the Roman chair, a machine that has two parallel, stationary arms and a padded back with nothing to sit on, to do abdominal exercises at your local gym. Place your forearms flat on the armrests. Keep your back firm against the padding. Set the Roman chair high enough so that your legs dangle when you position yourself on it. Slowly bring both of your knees as close to your chest as you can. Hold this position for a few seconds, then extend your legs straight. Repeat this step 10 times for one set. Do three sets total.
Step 3
Practice the yoga triangle pose. Start by spreading your feet apart 4 feet. Raise your arms parallel to the ground. Reach them out to the sides with your palms facing the floor. Turn your right foot in slightly to the left. Keep your left foot turned out to the left 90 degrees. Align your right and left heels. Stretch your torso to the left over your left leg. Bend from your hip joint (not your waist). Rotate your torso to the right. Let your right hip move slightly forward. Place your left hand on your left shin. Stretch your right arm toward the sky. Hold the triangle pose for up to a minute. Then reverse sides and repeat the pose for the same amount of time on your right side.
Step 4
Practice the yoga plank pose. Begin by coming onto your hands and knees. Slowly straighten your knees as you press into the ground through your toes and the balls of your feet. Spread your fingers apart and press the palms of your hands into the ground. Keep your body in a straight line (as if you were about to do a push-up). Make sure your entire body is as parallel to the ground as possible, with your arms and legs straight. Gaze between the palms of your hands. Engage your abdominal muscles to help you hold the plank pose for up to a minute.
Step 5
Do cardiovascular training for at least 30 minutes three times per week. You can choose to do one or more types of cardiovascular exercise, including bicycling, step aerobics, swimming, running or using the elliptical trainer at the gym.
Member Comments