Belly fat

Ab Roller Exercises for Beginners – Easy Workout for Abs

January 13, 2021 By TEAM_SCOUTE

Pretty much every gym fanatic wishes to have a flawless body and 6-pack abs. We have to admit that we all have once dreamt of good abs, showing them off, taking mirror selfies as those guys and girls do on social media. It is also true that some of us only keep dreaming while others try to achieve them. What is your routine for the core? I am sure it will be fairly-efficient. But let me suggest you something much more effective – abs rollers. Most of you may have heard about this gym gadget, maybe from a gym mate, a video, or even a book. And here you all are searching for the best ab roller exercises for beginners!

What are abs rollers?

The abs roller is a piece of gym gadget that you may find in some dusty area of your gym, but it is an excellent way to develop those core muscles. They are essentially a two-handle roller on the sides that requires your core to overdrive while rolling it back and forth. You may find it quite intimidating that is quite normal because it takes some effort to master the exercise. Many gyms aspire to keep their hand off the wheels simply because it is hard. The reason why it is hard is that it works directly on your core, which gives deeper-impacts.

One has to make sure they are doing it right; otherwise, there is a risk of injuring yourself. The motion acts on your abdominal transverse — the deepest layer of the abdominal muscle — to add strength and power to your center. When you are using the ab rollers, your core seeks to prevent your back from leaning down while bending your spine and squeezing your abs via a complete range of motion. Rolls are excellent exercises but physically exhausting. This is because the abs roller will challenge your upper body, in addition to burning your core. To do it effectively, you would need strength in your arms, shoulders, pecs, and lower back.

Benefits of Ab Wheel Workouts

The principle is similar to a Plank. But rollouts are much rigid – so mostly, they are deemed hazardous. And confirmation of the allegation is accessible. Since Wheels rollouts provide better training than conventional bending exercises, it makes your appearance stronger and more defined- if that is your goal. Abs roller has many advantages to your health and fitness. It is a six-pack abs ticket and is the finest core training tool.

All right, let us go through the advantages of the exercise wheel and if you should bother to use it or not:

1. Works an Outsized Number of Muscles Directly at once

Wheel exercises efficiently improve a significant number of muscles. Only a limited fraction of muscles-operate while doing typical exercises like sit-ups, for instance. Almost 20 muscles work in each rollout repetition!!! Cannot believe it? While often considered for ab exercises, the hip bending and oblique muscles are part of this workout as well. This increases the body’s functionality and overall strength.

2. Health Benefits for Daily Life

A solid core is useful not only to look fine but also to boost your overall health.

It strengthens your core stability and equilibrium that positively affects your everyday job, walking, running, etc. These acts also help to prevent accidents.
It will enhance the complete-capacity of your body.
It helps you to fight against diseases.
Help you burn some additional carbs.
Strengthen the muscles to minimize the risk of injury drastically.

3. Getting Rid of the Back Pain.

Using a wheel, you will benefit from six-packs, and the chance of annoying back pains will be minimized.

4. Better Workout

The roller exercises are-hard but more powerful when compared to the other core exercises. Include the roller exercise in your old routine if you believe that is not helping you develop more.

5. Relatively Inexpensive Home Workout Gadget

When we think about buying workout equipment, we often try to think around a few hundred. This is far better than the others, especially that equipment that claims to provide a six-pack in 3 minutes. In simple words, it is Versatile, efficient, economical.

5 Alternative to Ab Roller Exercises (for Beginners Level)

Although the ab roller exercises work like magic, that is not everybody’s cup of tea. Beginners are advised to stay a mile away from the ab roller exercises. To perform the ab roller exercises, one has to have better strength and, some beginners friendly workout may help you build your way through.

We all urge to jump into the advanced level, no matter what the field is. But this will be a better start.

1. Swiss Ball Knee Tucks

Option in contrast for – Ab wheel knee tucks

This exercise is essentially the same as that of ab wheel knee tucks, so this is the perfect alternative to ab roller exercises for beginners-level aspirants. Exercise ball knee tucks are a good start to test your muscle-stabilizing skills and strengthen your core.

Help your upper body with your hands on the ground on extended arms, shoulder-width distance.
On top of the exercise ball, have your feet and the bottom of your shins.
As always, before all else, make sure your pelvis is tucked in, your body is straight, and your spine is at a neutral level.
Roll up the ball with your feet/lower legs to your arms, wrapping your knees beneath you.
Maintain this posture for a while and then slowly go back to the starting position where your body is straight.
Maintaining your core tucked will help you to balance the exercise ball while tucking your knees.
15-20 repetitions are recommended for this workout.

2. Inchworm

Option in contrast for – kneeling and standing ab wheel rollouts.

This workout is a perfect way to improve your core strength dramatically. It needs you to stretch your body and contract it as you go on with the exercise and, as you hit the farthest point, it will demand more and more from your core.

Begin by standing with your feet apart. (shoulder-width distance)
Place your hands on the floor. Ensure that your hip and knees are bent enough.
Make sure your arms are stretched fully and, your back is in a neutral position and, walk out with your hands slowly at one step at a time.
Hopefully, the endpoint should be in as much of a straight line as possible with your body. Keep your arms above your head and your body as close to the floor. Go as far as possible!
Keep the posture for a moment or so for your core to work the double amount. You will feel the burn by now.
Come back to the starting position by walking in with your legs.
8-10 repetition is recommended.

3. Ball Kneeling Rollouts

Option in contrast for – kneeling ab wheel rollout and standing ab wheel rollouts.

As for all the listed ab roller exercises for beginners, this would be the most intimidating one for them. This is the workout that closely mirrors the ab wheel rollouts. This could be very well-designed to get a chance that will give you an understanding of the control and the core strength required. The workout is quite similar to that of the ab wheel rollouts. But your body will be much more raised on the exercise ball than in the ab wheel and, you will be balancing yourself on elbows and not your hands. Try to use a mat or a pad for this workout.

Place the exercise ball in front of you and kneel on the mat.
Join your hands, bring your arms together, and keep your elbows on the exercise ball.
Roll the exercise ball off your knees from here, using your arms. When you do so, your body will stretch as well.
As always, make sure your pelvis is tucked in, your body is straight and, your spine is at a neutral level.
When you hit your furthest distance, roll the exercise ball to the starting position.
Start again from the point where you had begun for the first time.
10-12 repetitions are recommended for this workout.

4. Alternate Arm Leg Plank

Option in contrast for – double and single arm kneeling and standing ab wheel rollouts

When you lift your alternate arm and leg, this variant of the plank decreases the points of stability while holding a plank. This causes a more challenging situation than in the typical plank and helps you to strengthen your stabilizing muscles considerably. It will aim equally on both sides of your core, just like single-arm rollouts and bird dog rollout.

Begin with a tabletop plank position with your arms extended to the limit. Make sure your body is straight while your core is engaged.
Keep them right, raise your left arm and right leg from the ground simultaneously, keep the position for a moment, and then carefully go back to the starting position.
Now lift your right arm and left leg from the ground while keeping your body straight. Repeat this alternatively.
15- 20 repetitions are recommended for this workout.

5. Swiss Ball Pike-Ups

Option in contrast for – ab wheel pikes

Like the exercise ball knee tucks, exercise ball pikes imitate ab wheel pikes, which fulfills the requirement for this being the alternative for ab wheel pikes. Training ball spikes target your lower and lower core muscles as well, which makes it slightly advanced than the exercise ball knee tucks.

Help your upper body with your hands on the ground on extended arms, shoulder-width distance.
Place your feet on top of the exercise ball and the lower half of your legs.
To begin with, as always, make sure your pelvis is tucked in, your body is straight and, your spine is at a neutral level.
Then, slowly push the exercise ball towards your arms by holding your legs straight by using your feet.
This would result in your hips moving upwards and your arms and legs forming a ‘V’ shape. There should be only the top of your toes left on the ball at the end.
Try to roll into maximum once it is reached-roll back to the starting position.
10-12 repetition of the exercise is recommended.

9 Best Ab Roller Exercises (Beginners to Extreme Difficult)

1. Power Wheel Knee Tucks

Level- Beginner

Muscles targeted – core, glutes, hamstrings, hip flexors, biceps, and anterior shoulders.

This exercise targets your deeper and lower abdominals.

You can use your arms to support your body, making it exposed to your ab wheel. Remember that this workout includes a foot strap ab or roller.

In the straps, position your feet.
Set up yourself in the place of a plank. Hold your hands straight below your shoulders and back.
Start rolling the ab wheels with your feet and bring both knees to your chest. Keep in mind that you should hold back and your upper body in place.
Slowly begin to stretch your knees to get back to the starting position.
You are recommended to do a rep of 8-12.

2. Ab Roller Plank

Level – Beginner

Muscles targeted – upper and lower abs, Quads, and Lower Back.

This practice will allow you to grip your ab wheel and control your weight on it. This exercise works the whole core – top, lower, and sides, like the regular version of the plank, but more effectively.

Begin with your hands on the ab handles on your knees in a modified push up posture.
You should stretch your arms entirely.
When the grip is solid, raise your knees from the surface to leave only the ab wheel and toes on the floor.
From your head and neck to your knees, there should be a straight line.
Keep in for 30 to 60 seconds with your core engaged.
Recommended doing about 3-4 times.

Breathe continuously-when holding the plank for 15-30 seconds. Try not to drop or raise your hips and to shift weight to one arm. Keep the body as quiet as possible and also strive to stabilize the ab wheel.

3. Power Ab Wheel Pikes

Level- intermediate

Muscles targeted – core, glutes, hamstrings, hip flexors, biceps, and anterior shoulders.

It is an advanced form of ab wheel knee tuck. You keep your legs straight as you roll the ab wheel towards your body with this edition. Like knee tucks, with the aid of balancing your body with your arms, it also tackles your lower abdominals and inner core.

In the straps, position your feet.
Set up yourself in the place of a plank. Hold your hands straight below your shoulders and back.
Pull the roller towards you with your feet, maintaining your legs straight.
Bend your hips and pick up your glutes to the ceiling.
This leads the hip to shift up and the lower body and torso to create a ‘V’ shape.
Maintain it for a moment before pulling the ab wheel slowly out to construct a straight line with your body.
8-10 times repetitions are recommended.

4. Full Ab Wheel Rollouts from Knees

Level- intermediate

Muscles- core

This is an advanced form of ab wheel plank. While doing this, you have to make sure that your back is not arching while declining your torso preferably, to the bottom. You may or may not use a pad or similar equipment for this exercise.

Start by kneeling on the pad or the floor.
Keep the ab wheel in front of you while gripping the rods by your hand fully extended.
Hold your arms and back straight and slowly drive your ab wheel forward while stretching your body to the plank position effectively from your hips.
Make sure you engage your core while working out.
Come back to a stable-position slowly.
Repeat this up to 10-12 times; then you are good to go!

5. Oblique Ab Wheel Rollouts

Level- Difficult

Muscles targeted – oblique

A miniature version of the signature ab roller move! And a variant that targets your sides, one by one. V rolls are comparable to knee rolls, though putting more emphasis on the oblique. You are free to use a pad or a mat.

Start by kneeling on the mat.
Keep the ab wheel in front of you while clutching the rods by your hand fully extended.
This variant would see you rolled away from the ab wheels from your side rather than directly in front of you instead of the traditional kneeling ab wheel workout.
Move the ab wheel away from your body slowly to your left, stretching your body low to the ground into a long straight line.
Pull back the ab wheel toward you until you hit the starting spot, then drive it away again from you but to your right this time.
Repeat up to 10-12 times as per your comfort.

6. Single-Arm Ab Rollouts

Level – Difficult

Muscles targeted – biceps and core

It helps develop contralateral strength when you roll out and stabilize your body weight using one arm at a stage. This is a powerful variation of the full front rollout. Here, promoting your entire body weight is questioned by your rolling arm.

An ab roller with a handle in the middle of it is needed. Instead of an ab wheel with handles on the sides.

Start by kneeling on the mat.

Grab the ab roller one hand fully extended and have it in front of you while your hips are a little hinged.
Ensure your spine is in a neutral position while rolling the ab wheel away from you, stretching your body into a straight line, closer to the ground.
Maintain this position for a moment; ensure that your core is fully engaged.
Slowly bring the ab wheel back towards your knees to attain the starting position.
Do a rep of 8-10 before switching the arm.
We will suggest you start with your less dominant arm.

Now pat your own back for acing the workout!

7. Bird Dog Ab Wheel Rollouts

Level – Difficult

Muscles targeted – sides of your core

This decreases stability by lifting one knee off the floor at a time when each roll out occurs. This helps to maintain the same force and mass on the core’s left and right sides since more intense tension is on one side at a time. If you prefer a mat, feel free to use it.

Start by kneeling on the mat.
Keep the ab wheel in front of you while clutching the rods by your hand fully extended.
Keep your arms and back straight and raise a knee off the floor (The leg can be extended behind you to avoid it).
Move the ab wheel slowly away from your body down to the ground and extended out across hips to help your body be in a straight line.
Try to stretch your body as far as possible so that your torso is just above the ground.
Then carefully come back to the position where you started.
You can either do all the rollouts on one knee or alternate from left to right knee.
5-6 reps on each knee are recommended.

8. Standing Ab Wheel Rollouts

Level – very difficult

Muscles targeted – core.

You would have nailed the kneeling ab wheel roll out before trying this( if not, please do check that out). This is a workout that will make your core go insane. It will be better to start near a wall in front of you for safety and, with further practice, you can move away from the wall. The space between your feet will influence the exercise dramatically. A broader foot stance should be where you begin, as you advance, moving on to getting your feet together.

Make sure your feet are apart while standing. (shoulder-width distance)
Keep the ab roller in facing you. Flex a little on your hips and waist.
Grab on to the ab wheel.
Push away the ab wheel. Make sure your arms are drawn out, and your spine is in a neutral position.
Consider taking your arms above your head and, your body is straight and close to the ground.
Bend your knees and hips a little and, roll back the wheels to the starting position.
8 – 10 repetitions are recommended.

9. One Arm Standing Ab Wheel Rollouts

Level – extremely difficult

Muscles targeted – core and the rest of the body

This exercise is as severe as it gets and is considered one of the ultimate goals of an ab wheel freak. It will contribute to the building of balanced strength and mass, Via your core (and the rest of your body) as you concentrate your load, mostly on one side at a time. Currently, there is no level up for this workout. If you ace this one, you are the champion. The space between your feet will influence the exercise dramatically. A broader foot stance should be where you begin, as you advance, moving on to getting your feet together.

An ab roller with a handle in the middle of it is needed. Instead of an ab wheel with handles on the sides.

Make sure your feet are apart while standing. (shoulder-width distance)
Place the ab roller in facing you. Flex a little on your hips and waist
Grab the ab wheel with one hand. (non-dominant one preferably )
Push away the ab wheel. Make sure that your arms are drawn out while your back is neutral.
Hopefully, the endpoint should be in as much of a straight line as possible with your body. Keep your active arm above your head and your body as close to the floor.
Bend your knees and hips a little and, roll back the wheels to the starting position.
5–8 repetitions is a fair amount.
Champion!

There are many variations that you could access with the ab roller, other than those mentioned above.

The EndNote

To sum up, you may have well noticed that ab roller exercises are not easy for beginners. But it assures you results other than anything else. A little (probably a little more) effort and hard work will get you to that place. Once you master these, you will be able to achieve your core strength to the fullest. Building up core strength will not happen in a day’s length that can surely take some excess amount of time. Rather than skipping the beginner levels and running your body, begin from the simpler ones. One has to start from a point a day. The younger you start, the better. The world has enough couch potatoes, and you are not going to be the one among them. Pump up your brain and let us do this!

Also Check:

32 Foods that Burn Belly Fat Fast – A Better Way to Shape your Stomach

How to Lose Belly Fat for Teenage Girls? The Best Tips & Exercises

Mediterranean Keto Diet: Best Foods & A Meal Plan for A better Healthy Life

We believe this article has helped you find out the best ab roller exercises for beginners. Please share your valuable comments and feedback below or contact us if you find something missing out in our articles. Always remember your feedback helps us improve and prosper, and we will be waiting out for valuable responses from our guests.

Please share this article if you feel it useful…Cheers !!

How to Lose Belly Fat Without Losing Weight (Latest Tips and Exercises)

January 3, 2021 By TEAM_SCOUTE

While many types of exercise are available to lose belly fat, nowadays yoga is the most trusted and effective way to nourish and tone your body in a holistic sense and without losing much weight.

The most sought-after yoga asanas are those that help tone and flatten your stomach, of course! And who doesn’t want a toned belly that eventually projects your good health?

Since yoga seeks to work deeply on the heart and the whole body with every yoga asana, the poses listed below are a few of the easier ones, particularly for beginners. These will help to eliminate several stomach-related problems such as constipation, indigestion, and bloating along with strengthening the abdomen.

Exercise to Lose Belly Fat Without Losing Weight

1. Plank

How to do planks?

Select a spot where the entire length of your body can be extended. Using an exercise mat will give you ample padding to be comfortable.

Start in the position of the plank, face down on the floor with your forearms and toes. Your elbows are under your shoulders directly, and your forearms face forward. Your mind is calm, and you ought to be watching the floor.
Engage the muscles of your belly, pull your navel toward your spine. With no sagging or twisting, keep your torso-strong and rigid and your body in a straight line from ears to toes. This is the location of the neutral spine. Make sure your shoulders are down, not slipping up in the direction of your ears. You have to get your heels over the balls of your feet.
Keep for 10 seconds in that position. Drop to the floor slowly.
Try to build up the period as you get experienced.

2. Bicycle Crunches

How to do bicycle crunches?

Lie on the floor flat and press your bottom back to the floor and bend your knees. You should have feet on the floor and your hands behind your head.
Contract your core muscles to stabilize your spine in your abdomen.
Draw the shoulder blades back, slowly extend your knees to about 90 degrees, and pick your feet up from the floor with your hands softly supporting your shoulders.
Breath out and go through a bicycle pedal movement slowly at first, pulling one knee up onto your armpit while straightening the other leg, holding them higher than your hips elevated.
Rotate your body so that you can strike your elbow when it comes up to the opposite knee.
Now, do the alternate twist to the other side when pulling the knee into your armpit and stretching the other leg until the alternate knee is touched by your elbow.
Go for 12 to 20 repetitions and three sets of repetitions.

3. Mountain Climber

How to do mountain climber?

Go into a plank position so that your weight is equally distributed between your hands and toes.
Monitor your shape – your hands should be about shoulder-width wide, flat back, abs, and head in line.
Pull the right knee as far as you can into your chest.
Take one knee out and pull the other knee. (Switch legs).
Hold your hips down, get in and out of your knees as soon as possible.
For each transition in the legs, alternate the inhalation and exhalation.

4. Reverse Crunches

How to do reverse crunches?

To steadily lift your legs, bend your legs just at the knee and support your abs so that the knees are right over your hips and your lower legs are parallel to the floor (bent 90 degrees). The starting place would be this.
In the lumbar area, brace the abdominal muscles and maintain a stable spine position with a moderate natural curve, but with the back securely against the floor.
Breath out and curl your hips and knees into your chest as you compress the abs, with just your hips falling off the pad as you curl.
All through this upward step, your knees should stay at the very same angle. Your head must be kept straight, and you must keep your neck and shoulders calm and on the pad.
Without your back falling off the pad, hang on when you do not curl.
Holding your hips still on the pad and your knees above your hips, still 90 degrees bent, breath in and gradually return to its original spot.
For three sets, try 10 repetitions starting out and raise it as you get stronger.

5. Scissors

How to do scissors?

Pick a relaxed-sounding workout pad. You’re going to want a mat that has a certain stiffness but is still firm.
Lie down with your legs stretched out towards you on the mat on your back.
Place your arms, with your hands down, on your sides. You should put your hands under your glutes as well, your palms pressed into the ground.
Concentrate your core by pulling your lower back into the pad and tucking your pelvis. Keep this place for the whole movement.
Lift both legs from the starting point (floor in this case) about 6 – 12 inches or 45-degree angle off the ground.
Drop one leg toward the floor while you raise the other leg up, with your heart close and neck relaxed. This would be the beginning of the action of “scissoring.”
By slowly shifting your legs up and down for the desired number of repetitions, begin the scissoring movement.
Execute 2 sets of repetitions of 15 to 20. Each scissoring leg counts as a single rep. Add a third set as you get stronger.

6. Dead Bug

How to do dead bugs?

Keep your arms spread directly over your stomach, lie on the pad, so they create a perpendicular angle to your torso.
Bend your 90-degree hips and knees, lifting your feet off the ground. A right-angle should shape your chest and thighs, as should your thighs and shins. This is the starting position.
Participate in your core, keeping your lower back and the mat in touch. You want to ensure during the exercise that your spine retains this stable and balanced posture.
Hold your right arm and left leg precisely where they are, then, when you stretch your right knee and hip concurrently, gradually reach your left arm backward, above your head and toward the floor, extending your right heel towards the ground.
Step slowly and gradually, breathe in, preventing any twisting or shifting of your hips and abs as you execute the stretches. Just before your arm and leg hit the ground, avoid the movement.
Reverse the motion and put your left arm and your right leg back to their starting positions. Step steadily and deliberately, exhaling as you go.
Perform the same motions on the opposite sides, this time while stretching your right arm and left leg, keeping your left arm and right leg steady.
On either side, do the same number of repeats. Simply return your feet to the ground when you complete a full set and sit up.

7. One Arm Toe Touch Crunch

How to do one arm toe touch crunch?

Stand with your left leg positioned behind you on your right leg, lifted off the ground.
At shoulder height, put your arms stretched out to your sides.
Flex your right leg to your knee, squat down to touch the toe of your right foot with your left hand, and then back up.
Strive to maintain a leg behind you in the air all the time.
With your left knee, repeat the motion.

8. Crossbody Climber

How to do crossbody climber?

Starting in a plank pose, but instead of parallel, with your forearms perpendicular to your torso.
As if you were about to be punched in the stomach, brace your heart by firmly contracting your abs.
Maintain this shrinkage.
Now roll into a side plank with your right arm raised above you on your left forearm.
Then roll back to the location of the initial plank.
With your left arm raised above you, roll your right forearm into a side plank and then return to the original plank.

9. V Crunches

How to do V crunches?

Slowly contract your abdominal muscles and heart and raise your legs at a 45-degree angle with your torso up to an extended position.
As you are able, stretch your arms straight forward or reach up towards your shins. Maintaining good core posture and a solid spine in the movement is necessary and avoiding rounding the shoulders forward. Do not hold your breath. Throughout the cycle, continue to breathe deeply.
Hold for several seconds to begin this V-shaped position. Keep the pose longer as you get heavier.
Slowly return to your starting spot while keeping your abs engaged and tight while continuing.
Stop and keep your spot for a few seconds just before you hit the floor.
Repeat this whole cycle.

10. Plank To Push Up

How to do plank to push up?

In a forearm plank, a traditional plank position with your elbows lowered to the mat, begin on all fours.
To keep your hips as quiet as possible, engage your heart. Push it up on the one hand, and position it where your elbow is.
Drive the other hand upwards. With your legs expanded and engaged behind you, you should be at the top of a push-up. For stability, grip your buttocks.
Back down to the knees, one arm at a time.
With alternating arms, repeat. Adjust which arm leads on both sides to ensure fair work.

Tips to get a flat tummy without losing weight

1. Increase Consumption of Protein

There are many advantages of increasing protein intake:

Muscle loss can be avoided by protein.
For a long time, the protein will hold you whole.
The high intake of protein helps decrease abdominal fat.
Eat 1-1.5 grams of protein per pound (2.3-3.4 grams per kg) of your body weight, assuming you’re doing strength training.

2. No More Sodas and Drinks

You already know that weight gain is caused by diet soda, regular soda, and energy beverages. But did you know that your waistline can also extend with fresh juice?

Yeah, the same amount of sugar as soda is present in fresh juice.

Steer clear of all drinks containing calories. Drink water and other balanced beverages instead.

3. Maintain A Deficit of Low-Calorie

To lose belly fat, you have to sustain a calorie deficit. This implies that more calories than you eat are burned.

Research shows that a large deficit in calories contributes to the loss of muscle and fat. But a low-calorie deficiency will cause you to lose muscle without burning fat.

A significant deficit in calories also brings physical stress to the body, making it harder to lose belly fat.

Sustain a deficit of 15 to 25 percent of your daily net intake of calories. Maintain a deficit of 300-500 calories if your total daily calorie consumption is 2000 calories.

4. Do Strength Training

Strength training can help reduce muscle loss, and evidence suggests that it will potentially raise muscle mass even though there is a calorie deficit.

Frankly, without losing weight, you can not lose belly fat if you’re not doing strength training.

Also, remember that if you have never done it before, strength training would be more satisfying.

But do not start with too much excitement for your workouts. As you get fitter, start slowly, then increase the speed.

5. Don’t Avoid Ab Exercises

Ab workouts do not help minimize belly fat, but the abdominal muscles will be toned.

Some ab exercises like the vacuum of the plank and stomach strengthen the muscles of the transverse abdomen, which tightens the stomach and makes it smaller as a result.

If your body fat is not very high, Ab workouts will certainly help.

The best exercises for abs include planks, bicycles, flutter kicks, and hanging knee raises.

6. Ignore Long Steady Cardio

The skinny-fat syndrome can be caused by long steady cardio, particularly if you do not do strength training.

And furthermore, when on a calorie deficit, performing loads of cardio can trigger muscle loss.

Restrict it to less than thirty minutes workout if you have to do cardio. But remember that workouts with high intensity burn more fat and give a better look.

7. High-Intensity Exercises

These workouts have more potent results than steady cardio for fat burning.

High-intensity exercise is successful because, during and after a workout, it improves metabolism. And it enhances muscle mass as well.

It can help you lose belly fat without losing weight by combining strength training with high-intensity workouts.

8. Correct Bad Postures

Owing to bad posture, often the stomach sticks out.

It can make your belly look bigger with a curved back, rounded shoulders, and forward head stance.

Luckily, these posture problems can be solved by bodyweight exercises.

Consistently practice corrective exercises and be patient since it takes time to correct bad posture.

While sitting, you may also want to prevent slouching, sticking your head out in front, and other bad habits that destroy posture.

9. No More Water Retention and Bloating

When the body retains extra fluid, water retention occurs.

The retention of water will make you heavier. And it can cause swelling in the thighs, ankles, and hands at times.

In most cases, individuals with water retention are still bloated. Bloating makes it look heavier in the belly.

To decrease water retention and bloating, some of the things you should do include:

Reduce the use of salt.
Consume foods high in potassium.
Increasing vitamin B6 intake.
Reducing the use of processed carbohydrates.
And drink lots of water, too.

10. Do Full-Body Workouts

Strength training is essential but not the best exercises.

Well! as they consume loads of calories and increase muscle mass, full-body workouts are ideal for losing belly fat.

Concentrate on workouts that cover areas of large muscles. Yeah, those are the knees, the glutes, the back, the head, the shoulders.

Best Diet to Lose Belly Fat Without Losing Weight

If you don’t wish to lose weight and want to lose your stomach fat, keep your body’s calories full of non-fat products, don’t consume sugar, pay attention to protein-rich foods that help you develop muscle.

Visit here to find the best diet plan to lose your belly fat in 2 weeks

There are many foods that help you get enough calories, feel full, and low in fat that can be easily found on your regular menu. Also, you must pay attention to the ingredients every time you make a meal.

Increased dietary fiber intake will make you whole longer. The digestion of fiber creates very natural energy does not happen unexpectedly, so blood sugar levels are even, the blood sugar is still moderate, not exceeding the threshold. This causes insulin to be released frequently, and your pancreas is not overwhelmed.

The EndNote

Whenever you have particular abdominal poses, keep your stomach muscles flat and wide. You would like to feel like your belly is going down to your neck and out to the sides of your body. For every pose, the practice where you can maintain a good balance for 30 seconds to a few minutes. Keep focused on how your stomach muscles are functioning, not on some perfect pose picture. If your belly is puffed up, and your lumbar spine is raised off the floor, you are wasting your time. Use your breath to make you feel how your core muscles should function. Drag the sides of your navel in and out of the inhalation, and open your back to the exhalation. This exercise will help you feel the work and strengthen your abdominals at the same time. Always remember you are strong to keep you going.

Also, Check our Articles

7 Best Meal Replacement Shakes for Diabetics – Homemade

Cable Machine Exercises for Legs: Best Ways to Tone Your Legs

10 Best Chest Workout with Cables for A Massive Chest

We believe this article has helped you find out the ways to lose your belly fat without losing your weight. If we have missed out on something, please be open to us and contact us. Your valuable suggestions will undoubtedly help us to improve. We wish you all the best in your endeavor to possess a perfect core.

Please share this article if you feel it useful. Have a Nice Day…

How to Reduce Belly Fat by Yoga? (15 Best Yoga for Belly Fat Loss)

December 27, 2020 By TEAM_SCOUTE

Daily yoga practice plays a significant role in helping you to obtain a long-awaited six-pack. It can help with weight loss and especially tone your abdominal region, from head to toe, in a far more comprehensive manner than you would imagine. So let’s look into the ways to reduce belly fat by yoga.

To properly appreciate this problem, it is crucial to understand how, in general, the body burns fat. While we can approach those body parts for toning and strengthening, there is no research-proven way in one particular area to blow more fat cells than in any other. And while the best weight to add on is always the extra pounds around your belly, they can also be one of the toughest to lose.

Belly bulge would almost undoubtedly benefit from a diet and an exercise plan that will help you lose some weight all over (Remember that the trick is to eat more calories than you take in every day to lose pounds regularly). And that’s good news because it has been shown that excess fat around the abdominal region raises the risk of diabetes, heart diseases, and some forms of cancer.

Regardless of whether you’ve ever done it before, yoga can be an integral part of your belly-shrinking strategy. Not only can it burn calories and help to tone your places of difficulty, but research also shows that it can improve your eating patterns, your sleeping habits, and your attitude. All of which can influence how much weight you put on your waistline and how quickly you can burn it off.

Enhancing Versatility and Strength

Yoga has the muscles stretched. The muscles in the lower bodywork standing positions, and inversions, such as downward dog and arm balances, reinforce the upper body.

Stand Straighter and Up

Many poses in yoga will strengthen the core muscles in your stomach and back. A good core leads to improved posture, which can help reduce issues with the back and neck.

Easing Levels of Tension and Anxiety

Breathing practices that require you to pay attention to your breath are used in yoga. Deep breathing could almost immediately give you peace of mind, which can help alleviate tension and anxiety.

Low-Back Pain Relief

Over several months, practicing yoga will relieve chronic low back pain, help you perform better, and improve your life quality.

Sleep Change

In research of older adults, individuals with arthritis, pregnant women, and other classes, yoga have shown beneficial for sleeping.

5 Most Effective Yoga to Reduce Belly Fat

1. Seated Forward Bend (Paschimottanasana)

Commence by sitting with your legs straight in front of your body.
Bring your arms straight to the sides and up to the ceiling above your shoulders.
Inhale and lift your spine for a long time.
Start coming forward as you exhale, hinging at your hips. Imagine your pelvis as a tub of forwarding tipping water.
Lengthen the spine on each inhale. To do this, you can come out of your forward bend somewhat.
Deepen into your forward bend upon each exhale. Instead of your nose coming to your feet, imagine your belly coming to rest on your thighs. This will help you retain along the spine.
Keep the neck as the spine’s normal-extension, neither cranking it to look up nor letting it go entirely.
With the spine long, decide whether you want to remain here or let your spine round forward when you have reached your full extension.
Take hold of your shins or ankles, wherever you can reach. A harness around your foot may also be used. Keep your feet highly flexed throughout.

Benefits of Seated Forward Bend

Lower back stretches and of hamstrings and hips.
The abdominal and pelvic organs are massaged and toned.
Shoulders get toned.

2. Boat Pose (Naukasana)

With your knees bent and your feet flat on the floor, begin in a seated position.
Lift your feet away from the floor. Initially, keep your knees bent. Place your shins parallel to the ground. It’s a half-boat pose.
Naturally, the torso will fall down, but do not let the spine go round.
Extend your legs to an angle of 45 degrees. You want to hold the body as straight as you can so that the legs have a V shape.
With your palms turned up, roll your shoulders back, and straighten your arms approximately parallel to the floor.
Do your best to balance the sitting bones, but it’s natural if you rest slightly behind them. To encourage equilibrium, concentrate on raising your chest.
For at least five breaths, sit.
With an exhale, relax your legs. Inhale and sit up, then.

Benefits of Boat Pose

Helps strengthen muscles of the back and abdomen.
Tones the muscles of the leg and the arm.
Useful for hernia sufferers.

3. Upward Plank Pose (Purvottanasana)

You are expected to begin with the Staff Pose or the Dandasana. Place your hands behind your hips so that the tips of your fingers point to your feet. With your knees bent, place your feet firmly on the ground. Your feet must be divided by hip-width.
Breath out. Lift your hips, place your hands, and feet-closely on the floor. So, they’re in the very same line as your elbows. It is safest to get your arms straightened.
Involve your spinal muscles as you stiffen your legs and aim your toes towards the outside. As high as you can, lift your hips and retain tight glutes and solid-legs.
Raise your chest and enable your shoulders to roll on your back. Let your head hang behind you, but watch your neck, carefully.
For as long as you are relaxed, keep the asana, and then release the pose.

Benefits of Upward Plank Pose

Strengthens hands, arms, elbows, neck, and back.
Strengthen the legs and hips.
Enhances breathing feature.
Extends bowels and organs of the abdomen.
Stimulation of the thyroid.

4. Bridge Pose (Setubandhasana)

By lying flat on your back, initiate the asana.
Bend your knees and spread your feet in about a hip-width on the ground. Make sure that a straight line is drawn on your ankles and knees.
Have your arms rest beside your body, facing downward with your hands.
Inhale, and raise your back off the floor (lower, upper, and middle). Roll your shoulders back to make sure that your head touches your chest without lifting it. Let your weight be borne by your shoulders, feet, and arms.
When you tighten them, firm up your buttocks. Make sure that the thighs are parallel to the floor and each other.
To raise your torso higher, interlace your fingers and drive your hands harder towards the ground.
Keep that pose for a minute at-least. Breathe deeply and gently.
Exhale and release the pose.

Benefits of Bridge Pose

Your digestion is enhanced.
Brain relaxation, anxiety, and stress reduction.
Back muscles strengthening.
Pumping your lungs with more air and improving overall body efficiency.
Helpful in asthma and hypertension.
Stretch your spine and your legs every day.
Relaxing the menopause symptoms.

5. Tree Posture (Vrikshasana)

Stand fully-straight and lower your arms to the side of your body.
Bend your right knee slightly, and then put your right foot high on your left thigh. Make sure the sole is positioned on the root of the thigh, powerful and smooth.
Your left leg needs to be completely erect. Breathe, and seek your equilibrium once you have adopted this position.
Now, inhale and gently lift your arms above your head in a ‘namaste’ mudra and put them together.
Look at a distant object directly and hold your eyes. This will help you maintain equilibrium.
Keep a straight spine. Remember that there is a need for your body to be taut but elastic. Take deep breaths, and calm your body more every time you exhale.
Lower your hands gently from the sides, and release the right knee.
Like you did at the start of the practice, come back to the original posture of standing tall and straight. With the left knee, repeat this pose.

Benefits of Tree Posture

It stretches and invigorates your legs, your back, and your arms.
This gives equilibrium and balance to your mind.
This helps increase focus.
It has been found that this pose relieves certain-cases of sciatica.
This makes the legs powerful, improves stability, and opens the hips.

5 Power Yoga to Reduce Belly Fat

1. Wind Releasing Pose (Pawanamuktasana)

Lie flat on your back on a smooth surface- ensuring that your feet are together and your arms are positioned next to your neck.
Grab a deep breath. Bring your knees towards your chest as you exhale, and press your thighs against your belly. As if you were hugging your knees, clasp your hands around your thighs.
When you breathe normally, keep the asana. Make sure you tighten your hands’ grip on the upper shins each time you exhale and raise the pressure on your chest. Make sure you loosen the grip every time you inhale.
After you rock, exhale and release the pose and roll from side to side about three to five times. Unwind. Relax.

Benefits of Wind Releasing Pose

The posture provides substantial relief to flatulence by movement and expulsion.
Favorable-enhancement of the abdominal, subnormal abdominal, and pelvic functions in cases of a flabby belly.
Relief of chronic and lenient liver constipation.
Muscles are stretched to include the elbow, triceps, full gluteus, and hamstrings.
Provides profound-internal massage pressure.

2. Bow Pose (Dhanurasana)

Lay flat on your back, keeping the hip-width apart of your feet and the arms beside your body.
Then, fold your knees towards you gently and grab your ankles.
Breathe in, and raise your chest and legs off the floor. Pull back the legs.
Look straight and maintain a stress-free face.
As you focus on breathing, keep the pose. Your body ought to be as taut as a bow.
Breathe long and hard as you get relaxed in the pose.
Exhale and release the pose roughly 15-20 seconds later.

Benefits of Bow Pose

Extends the whole body, knees, thighs, groins, chest, belly, throat, and psoas.
Enhances the muscles of the back.
Enhances posture.
Triggers the belly and neck organs.

3. Warrior Pose (Virabhadrasana)

Commence with Mountain Pose.
Jump or step horizontally with your left foot so that your feet are roughly four feet apart.
Shift your left foot 90 degrees to the left and place your right foot roughly 45 degrees to the left and lift both hands up to join the palm and look at the thumb.
Rotate your body to the left to breathe out, and bend your knee.
Ensure the knee is positioned right above the ankle. Bending too far will result in a serious accident to the knee.
Hang right here for 30 seconds or so. Inhale, straighten the leg, lower the hands and exhale back to the pose of the mountain.

Benefits of Warrior Pose

Enhances and tones the lower back, legs, and sides.
It increases the body’s balance and helps increase endurance.
Beneficial for those with deskbound or sedentary work.
Very-effective in the event of frozen shoulders.
In a short period, it very quickly releases tension on the shoulders.
It brings generosity, bravery, grace, and peace.

4. Mountain Pose (Tadasana)

Stand upright and bring your feet together, touching each other with your toes. The heels can only be slightly apart, and it is important to position your hands firmly next to your body.
You’ve got to make the thigh muscles firm. Raise your kneecaps, thus ensuring that the lower portion of your belly does not harden.
Strengthen as you raise the inner arches of your inner ankles.

Benefits of Mountain Pose

Enhances posture.
Strengthens calves, elbows, and thighs.
Abdomen and buttocks get firm.
Sciatica Relieves.
Minimizes flat feet.

5. Double Angle Pose (Dwikonasana)

With your feet 30 cm apart, stand upright.
Keep your arms behind your back and interlock your fingers with them.
Breath out and lean over from the hips, such that the back and the face are parallel to the ground.
Lift your arms as high as possible behind your back.
As a lever, the arms work and emphasize the stretch provided to the shoulders and chest.
Stay for a while in the final position, then drop the arms to the back. Breath in and switch to the upright position afterward.
Perform the practice 5 times.

Benefits of Double Angle Pose

Reinforces the spine.
The chest, lungs, shoulders, and abdomen are stretched.
Stimulates organs in the belly.
It helps to ease anxiety and exhaustion.
It opens the lungs and heart.
Sciatica soothes.
preventive for asthma

5 Other Yoga to Reduce Belly Fat

1. Cobra Pose (Bhujangasana)

Place your palms flat straight under your shoulders on the surface. Bend your elbows directly back and hold your sides with them.
With your neck in a neutral stance, stop for a moment and look straight down at your mat. Only anchor the pubic bone to the floor.
Breath in and push the floor off your chest. Rollback your shoulders and keep the floor on your low ribs. Ensure that your elbows continue hugging your arms. Don’t allow them on either side to wing out.
Keep neutral around your neck. Don’t pump up on that. Your gaze needs to remain on the surface.
Exhale to re-release to the floor.

Benefits of Cobra Pose

Can improve energy and battle fatigue.
Improves posture.
Can assist in relieving lower back pain.
Can counteract slouching and spine kyphosis.
Stretches the stomach.
Strengthens the muscles around the shoulders, arms, and back.

2. Eagle Pose (Garudasana)

Shift your weight to your foot on the left.
Only pick your right foot off the floor.
Cross your right leg as far up the thigh as possible over your left thigh.
Hook around your left calf with your right foot.
Bring both of your arms out in front of you and parallel to the surface.
Bend your knees, then cross your left arm over your right and hook your elbows. Draw your forearms together with hooked arms and tie your right palm around your left palm, crossing your wrists (The opposite arm should be on top of whichever leg is on top).
Thus holding the shoulders falling down from your ears, lift the elbows to the height of your shoulders.
Keep the spine perpendicular to the floor, with the head crown rising.
Keep yourself for 5 to 10 breaths.

Benefits of Eagle Pose

It strengthens the ankles and calves and stretches them.
The thighs, hips, elbows, and upper back are spread.
Enhances concentration.
Improved sense of equilibrium.

3. Peacock Pose (Mayurasana)

Start by sitting on one of your heels. Ensure that the knees are wide apart.
Position your hands on the ground and let your fingers stress toward your body. Bend the elbows gently and press them against the abdomen.
You’ve got to hold a firm belly. Drop your head on the floor to do this and build up the power in your stomach.
Extend your legs out so that your knees are straight and the ground should be facing the upper portion of your feet.
It’s necessary to get your shoulder blades firm and pushed into your back. Pull your buttocks close and lift your head. Set forward your gaze.
Transfer the body’s weight forward and raise your legs off from the ground. Your body needs to be pulled by the weight of your arms. The surface should be parallel to it.
At first, keep the position for around 10 seconds. You should be able to keep it for up to one minute, with experience.
Lower your head and feet on the ground to free them. Unwind. Relax.

Benefits of Peacock Pose

The digestive system is toned, and the internal organs are rejuvenated.
The digestive heat makes it so efficient that any form of food can be digested, minimizing the generation of toxins in the digestive tract due to undigested food.
Efficient detox pose.
Enhances energy and sexual vitality.
It enhances the muscles of the arms and shoulders. It also helps relieve constipation, piles, and diabetes-related disorders.

4. Cow-Face Pose (Gomukhasana)

Sit, keeping your back upright and legs straight in front of you.
Bring your feet together now, and keep your hands right next to your hips.
Bend your right leg and bring your left buttock underneath your right foot.
Layer over your right knee with your left knee.
Kindly extend your left arm over your head and fold your elbow. Bring the right arm around your back at the same time and interlock both palms.
Take some deep breaths and stay for as long as you’re confident.
Now, relax your arms as you exhale.
Unclench your legs, and continue with the other leg.

Benefits of Cow-Face Pose

Contributes to elevated blood pressure.
With daily practice, sexual organs are toned and massaged.
Stiff Shoulder is Cured.
Spine Elongates.
Beneficial for those who have poor posture.
Reduces anxiety and tension.

5. Camel Pose (Ushtrasana)

Stand on your feet and kneel down. Hold the feet and knees slightly apart.
Raise yourself on your knees now.
Stretch your hands backward and bend your head and back slowly with a raised chin. You’ll be able to position your hands on either side of your hips. In this middle position, stabilize yourself.
Now go on stretching until you reach down with your hands and feel the heels of your feet. Let your hands rest on your heels. Ensure that the chest is expanded and that the neck is bent sideways looking at the stars.
Remain for as long as you are happy in this place. Depending on your comfort level, you could go from 30 seconds to 3 minutes.
Inhale and return to the kneeling position to unlock the position. Beginners should be careful not to lose their balance and drop during the return.
You can rest for some time once you’re in the kneeling position.

Benefits of Camel Pose

It decreases thigh fat.
Opens the legs, with deep hip flexors stretching.
Stretches the elbows and back and strengthens them.
Expands the abdominal area, promoting and eliminating digestion.
Enhances posture.

It is best to perform these flat stomach asanas in the mornings for better performance. In seeing the success of the asanas, continuity plays a significant role. When you want to use yoga to lose weight, make a promise to yourself and your practice. Make tiny improvements and set modest targets so that you are more likely to stick to them.

You may find yourself naturally drawn to healthier foods and ways of living as you deepen your practice and understanding. Although you’re not guaranteed to lose weight, it’s certainly possible. Your favorable outcomes will stretch well beyond weight loss.

Also Check:

32 Foods that Burn Belly Fat Fast

How to Lose Belly Fat for Teenage Girls?

Mediterranean Keto Diet: Best Foods & A Meal Plan

We believe this article has helped you find out the best yoga to reduce your belly fat. Please share your valuable comments and feedback below or contact us if you find something missing out in our articles. Always remember your feedback helps us improve and prosper, and we will be waiting out for valuable responses from our guests.

Please share this article if you feel it useful…Cheers !!

How to Lose Belly Fat for Teenage Girls? The Best Tips & Exercises

November 19, 2020 By TEAM_SCOUTE

You are out shopping and happens to spot a beautiful evening dress that you have wanted for some time. You pick the dress up and head into the changing room and try to get into the ‘beauty,’ only to realize your greatest nightmare – belly fat. All that cravings you have had recently has taken its toll on your body. You drown in despair but at once, gather yourself that you are going to get rid of your extra fitting for the better. Before you know it, you are already googling ‘how to lose belly fat for teenage girls’ with utmost dedication to bring about a change.

Well, my lovelies, this determination, and strong will are all that is required to make your goal happen. So buckle up, ladies, and let us look into the different ways to get rid of that stubborn little belly fat.

Why Belly Fat? – The Causes of Belly Fat in Teenagers

In today’s fast pacing world, almost half the population deals with obesity and weight control issues. Teenagers occupy an alarming amount in the figure mentioned above. At this age, with the habit of eating a lot of calories and following a lethargic lifestyle, chances for a wobbly tummy are on the rise. There are a lot of other reasons as to why this happens.

Calorie Count:

One of the most common reasons for belly fat is that the calories that go in do not often go out and are stored as fats. One of the best ways to keep this in check is to know your BMR (Basal Metabolic Rate), which will be the number of calories you’d burn if you stayed in bed all day.

The Kind of Food that you Eat:

Your choice of foods often plays a significant role in the formation of your belly fat. Excessive sugar intake, especially in soft drinks, is known to cause abdominal obesity in teenagers. Sugar, in particular fructose, slows down metabolism and fat burning never actually happens.

Alcohol:

A ‘beer belly’ is a term that is now common among teenage girls. The excessive calories from alcohol consumption are stored as fat, and like sugar, slows down fat burning and metabolism.

The Deadly Trans Fat:

The worst offender, which everyone, especially teenagers, should avoid at all costs, is trans fats. These are fats that are treated by adding hydrogen to them. These are mostly found in junk food like burgers and fried chicken to make them last longer on the shelves before going down your tummy, thereby creating inflammations in your bodies.

Being a Couch Potato:

It is an ‘in’ thing among teenagers to binge-watch Netflix and eat their favorite junk foods. Being completely immobile on one side and taking in many fats on the other is a big factor that causes putting on your belly fat.

Being Night Owls:

Sleep affects our weight. Teenagers who stay up late are on the rise, and as a result, they develop belly fat. Disrupted sleep cycles also cause sleep-disordered breathing, such as sleep apnoea, which is linked with higher amounts of belly fat.

Stress:

Stress is a significant factor that causes belly fat. It is on the rise among teenagers, and so is the increasing production of cortisol in their bodies. This, in turn, encourages the body to deposit fat on your bellies.

Genes:

Another major factor can be your genes. People often say, “oh, it’s in the genes…my mum is fat, my mum’s mom is fat, her mum is fat …and so I am too.” Some genes are markers for obesity. A 2011 study states that more than 40 known gene variants are associated with obesity and fat distribution.

20 Tips and tricks to Lose Your Teenage Belly Fat

Fats are of two types. There can be good fats as well as bad fats. While the former ones do not sound so bad, the latter ones can be pretty harmful. Belly fat often causes more harm than making your clothes feel tight. This type of dangerous fat is referred to as visceral fat and is often a significant risk factor for cardiovascular diseases and type 2 diabetes. Fasten your seatbelt, and jump on board to know the tips and tricks to lose belly fat in teenage girls.

Eating Soluble Fiber:

Soluble fiber often soaks up water and forms a gel that slows down food as it goes down your digestive system. This kind of fiber promotes losing weight by helping you feel full, and hence you automatically eat less. Excellent sources of soluble fiber include:

Flax seeds
Shirataki noodles
Brussels sprouts
Avocados
Legumes

Eating a High Protein Diet:

Proteins are incredibly beneficial for weight management. Proteins, like soluble fibers, decrease appetite, promote fullness, and raise your metabolic rate, thereby helping you keep back muscle mass during weight loss. Be sure to include an adequate protein in the source at every meal, such as:

Meat
Fish
Eggs
Dairy
Whey protein
Beans

Replace your Cooking Fats with Coconut Oil:

Researches show that the medium-chain fats in coconut oil may amplify the metabolism rate and lowers the amount of fat you store as a result of high-calorie intake, thereby aiding weight loss.

Walk Every Day:

Walking is a pretty good alternative if you don’t have a fixed exercise regime. Brisk walking for an average of 45 minutes per day is known to burn stored fat, especially useful for burning internal belly fat called visceral fat. These are known to increase the risk of diabetes and heart diseases.

Include Healthy Fats in your Diet:

Not all fats are considered harmful. There are healthy fats found in the form of monounsaturated and polyunsaturated fats. Adding these to your diet can help you feel more satiated. Healthy fats include:

Olive oil
Nuts
Avocados
Fatty fish
Eggs

Cutting Back on Carbs (Refined Carbs):

Intake of refined carbs in massive amounts is often associated with excessive belly fat. Reduce your carb intake by replacing refined carbs in your diet with healthy sources of carbohydrates, such as whole grains, legumes, or vegetables.

Eat Fatty Fish Every Week:

Fatty fish are incredibly healthy. They’re abundant with good quality protein and omega-3 fats that protect you from diseases and also helps to reduce your visceral fat. Try including 2–3 servings of fatty fish in your diet every week. Good choices include:

Mackerel
Sardines
Anchovies
Salmon
Herring

Add Apple Cider Vinegar to your Diet Plan:

Apple cider vinegar is known for its impressive health benefits, including lowering blood sugar levels. It is composed of acetic acid, which reduces abdominal fat storage in many closed studies.

Probiotic Food or Probiotic Supplement is a Must:

Probiotics (good bacteria) found in certain foods and supplements are known to have many health benefits that include improved gut health and enhanced immunity. Scientists have found that different types of bacteria play a role in regulating and balancing weight. Thus, helping with weight loss, including loss of belly fat.

Try Intermittent Fasting:

A type of diet control, known as intermittent fasting, is an eating pattern with alternating eating and fasting periods. Many closed studies suggest that intermittent fasting may be one of the most successful ways to lose weight and belly fat in teenage girls.

Drink Green Tea:

Green tea is a widely known beverage known for its extensive health benefits as it contains antioxidant epigallocatechin gallate (EGCG) and caffeine, both of which are known to boost metabolism. Studies show that EGCG helps to lose belly fat in teenage girls. The effects are strengthened when green tea is consumed, combined with exercise.

Perform Resistance Training (Lift Weights):

Weight lifting or strength training, also known as resistance training, is essential for conserving and maintaining muscle mass. Studies show that resistance training helps people with prediabetes, type 2 diabetes, and fatty liver diseases to lose their belly fat with ease.

Do Aerobic Exercise (cardio):

Aerobic exercises are the best ways to improve your health and burn calories. Closed studies suggest that indulging in aerobic exercises often aids in the effective slimming of your waistline.

Avoid Liquid Sugars:

Fruit juice could be just like bad as sugary soda when it comes to fat gain. Avoiding all sources of liquid sugar all together increases the chance to lose belly fat in teenage girls.

Make Sure to Drink Lots of Water:

Teenagers often tend to drink more sugary drinks than water. In order to lose belly fat in teenage girls, one should substitute those drinks with water instead.

Make Meals Smaller and Eat More Frequently:

Replace your daily 3 large meals with 3 smaller meals and 3 healthy snacks. Eating more frequently during the day aids in boosting your metabolism, which in turn helps you burn more calories. Thus, speeding up the process of belly fat loss.

Don’t Skip Breakfast:

One significant benefit of having your breakfast on time is that they jumpstart your metabolism, thereby helping you burn up more calories throughout the day. Some healthy breakfasts include:

Oatmeal with fruits and nuts
Chia seed pudding
Overnight oats
Smoothies

Minimize Starchy Foods:

In our body, starch is often broken down into sugar. When there is excessive sugar accumulation in your body, it gets stored as fat. A number of the starchy foods that you could avoid:

Polished rice
Pasta
Noodle
Corn
Corn flour
Potato

Select Dairy Products:

The intake of three dairy products such as milk, yogurt, buttermilk, and cheese will help boost your immunity, improve your digestive function, and make your bones stronger. It will also help you shed that extra layer of fat, which will make you feel full most of the time.

Vitamin C Intake:

Vitamin C plays a prominent role in keeping your stress and many health problems at bay as it helps in digestion and maintains your blood pressure. Studies show that consuming fruits and vegetables rich in vitamin C helps to shed stubborn belly fat in teenagers. Foods rich in vitamin C include:

Oranges and lemons
Bell peppers
Broccoli
Kale
Grapefruit
Kiwi

15 Exercises to Lose Belly Fat for Teenage Girls

1. Common Burpees

How to Do:

Let us start by standing on your feet with proper maintenance of one shoulder-distance
Now start sending your hips back and lower your body towards the bottom with a low squat mode.
Hop your feet back, keeping your hands aside, allowing your chest to touch the floor.
Push your hands towards the ground to lift up into a plank, and then jump your feet just outside your hands.
Pressuring weight on your feet, start jumping vigorously with both arms in an overhead position.

NOTE: Don’t drop your head and try to keep your chin lifted to maintain a neutral spine.

2. The Mountain Climbers

How to Do :

Start off by getting into a high-plank position with your wrists directly kept under your shoulders.
Try to keep your core upright and tight, drawing your belly button in toward your spinal area.
Now move your right knee toward your chest region and then bring it back to plank position.
Then, start driving your left knee towards your chest and back to your position. For achieving results faster, continue these on alternate sides.

NOTE: Keep in mind not to bounce on your toes as you start your work out session.

3.Simple Crunches

How to Do:

The initial step would be to lie down flat on your yoga mat with a relaxed mind.
Then bend your knees using the feet flat. Your feet need to be hip-width apart while doing this exercise.
Now lift both of your hands and take them behind your head. Then with your head on your palms or your thumbs just behind your ears, do those as mentioned above without interlocking your fingers. (Don’t forget to Inhale deeply well in this position)
The next step is slowly lifting your upper torso off the floor to your possible extent (deeply exhaling at the time of this posture) without changing any other body part’s position.
And then go back to the previous lying position that you started off with. Also, inhale when you go back down.
Repetitions are the key, and don’t be ashamed to repeat the crunches.

NOTE: Try to maintain a three-inch distance between your chests and chin not to strain hard your neck region. Also, focus primarily on the belly, not merely the lift.

4. Flutter Kicks

How to Do:

Introductory posture is lying on your mat. Then keep both of your legs together and push them extending forward in front.
Now tighten the abs and lift your feet off the ground. Begin moving your both legs up and down.
Repetition of 15 per set will be preferred if you are ready to practice these for a round of 3.

NOTE: Please do not move your head up while performing the kicking motion posture because this will ensure you are using the correct parts of your body instead of the less important ones.

5. Lunges with Front Kicks

How to Do:

You shall begin with your feet together.
Then step back with your one foot to make a complete lunge.
Now step back to the initial position, swing your leg through, and then complete a kick.
Return to your initial position again
Repetition of 14 to 15 per set preferred.

NOTE: Try to avoid arching your lower back and always keep your abdominals fully engaged.

6. Crab Toe Touches

How to Do:

Take a seat on your mat with feet in front of you and your knees bent.
Now place your hands behind you and lift your hips off the mat.
Bringing your right hand up while simultaneously lifting your left leg up. Try touching your left foot using the right hand.
Now you can return to an elevated position and also go on with switching sides.
Keep alternating back and forth.
Preferred repetitions per set are limited to 16 and go on above the limit only if you are confident enough.

NOTE: Always keep the core engaged, your back neutral, relax your neck, and then lift your hips as high as possible. Also, try to switch legs quickly, without losing form, and maintain a steady breathing pattern for your respiratory system.

7. Bicycle Crunches

How to Do:

Just start by lying on your mat and keep your hands either by your sides or behind the head
Now try to lift both legs off the ground and then bend them at the knees
Bring your right knee very close to your chest to your limits, keeping your left leg away as much as possible
Then take away your right leg and bring your left leg close to your chest region. Also, keep doing it as if you are paddling a bicycle for fun.
15 repetitions per set, and then try switching your sides.

NOTE: Keep in mind not to strain your neck area to get your knee and elbow closer together. Instead, loosen your fingers and rest them gently towards the back of your head.

8. Reverse Crunches

How to Do:

Get started by lying flat on the back and putting your leg up at a 90-degree angle like a right-angled triangle.
Now place both hands flat.
Then pull your legs and hips up while try bringing your knees toward your chest area.
Set of 15 each and repetition of 4 to 5 sets would end up in a good sweating session.

NOTE: On the downward return, make sure that you do not roll past an acceptable limit, and therefore, the knees end up in front of the hips.

9. Planks

How to Do:

Please Turn-over on your front and place your elbows underneath your shoulders.
Now Flex feet and lift your entire body, making it parallel.
Try to hold on for 60 seconds.
Try this for 2 minutes and then gradually rise up the barrier to 5 minutes.

NOTE: Remember not to spread your hand too far apart as the planking position is different from your push-up position.

10. Lying Leg Raises

How To Do:

Start off by lying down on your mat. Place your thumbs under your hips and palms flat on the ground. Raise your feet from the ground a little, look up at the ceiling, and engage your core. Here is the starting position.
Now raise both your legs to 90 degrees and slowly bring them back down with a steady pace and rhythm.
Right before touching the ground, lift up your legs again. Repetitions of 3 with 15 per set would do the work.

NOTE: Try not to place your feet entirely on the floor or push your hips up with your hands during leg lift.

11. Common Sit-ups

How To Do:

Sit-ups are basic ones and so start off by lying on your mat with a calm mind.
Then flex your knees, and put your heels on the mat. Engage your core and put your hands at the back of your head. Now try to Lift your head and shoulders off the floor and look towards the ceiling. Here is the initial position.
Make use of your core strength to raise your body from the ground and arrive at a sitting position.
Return back to the initial position slowly. Do 2 sets of 12 reps keeping in mind that nothing works better than sit-ups.

NOTE: Getting confused between sit-ups and crunches are common. You ought to literally sit up and return back to the initial position to complete the sit-ups. Try not to bring your elbows very close while sitting up, making you understand the difference between both modes.

12. Heel Touch

How To Do:

Please lie down on a mat. Keep your legs flexed, feet wider and flat. Keep your hands side by side, shoulders relaxed, chin up, and core engaged.
Bend sideways, and you will need to touch your right heel with the right hand.
Then bend towards the other side and attempt to touch your left heel with the left hand.
Do 20 of these exercises to complete one set. Do 3 sets of 20 reps and take a 20-second break before moving on to the next set so that you are not burned out.

13. The Russian Twist

How To Do:

Initially sitting on the mat, lift both your legs, keep your knees flexed, and then lean back a little. Join your palms to balance your body. This is the starting position.
Now twist your upper thorax to the left and then to the right alternatively.

NOTE: Do not hold your breath while doing this exercise as it would bring out bad conclusions.

14. Walking

I think you are aware of that right. Only walking can significantly help toward the work out for your belly fat reduction. 45 – 60 minutes of brisk walking each and every day may do wonders for your metabolism. It also ensures that you don’t over-train, which results in the over-production of cortisol – a stress hormone that has been proven to play a role in stomach fat. If your walking helps you to unwind from a stressful day or work through emotions that might otherwise stress you out, there’s a chance it’ll help you lower cortisol levels.

15.Pilates

Pilates is a physical fitness system developed during the early 20^th century by Joseph Pilates, after whom it had been named. Pilates called his method “Contrology.” This is the art of controlled movements, which should look and feel like a workout when properly manifested. If practiced with consistency, Pilates improves flexibility, builds strength, and develops control and endurance in the entire body. It puts focus on alignment, breathing, developing a solid core, and improving coordination and balance.

Belly fat can often be a big hindrance to confidence among many teenage girls. If you are struggling to lose weight, refer to these tips and tricks, and get the desired effect you want. Be consistent in your regime, as consistency is the key for any method to work. Last but not least, always remember that you are beautiful no matter what shape, size, and color you come in.

We have provided the best ways to lose your belly fat for teenage girls, and please share your valuable comments and feedback below or contact us if you find something missing out in our articles. Always remember your feedback helps us improve and prosper, and we will be waiting out for valuable responses from our guests.

Check this article: 32 Foods that Burn Belly Fat Fast.

Please share this article if you feel it useful…Cheers !!

How to Lose Belly Fat in 2 Weeks – Best Diet Plan for a Perfect Tummy

November 5, 2020 By TEAM_SCOUTE

Seriously? Losing your belly fat in 2 weeks. You might feel awkward hearing this headline, and many of us have stereotyped losing belly fat as a long term process. Some even believe it to be an impossible matter in life. But is it that difficult? Can you get rid of belly fat in 2 weeks? The answer is YES. If you are ready to work hard and stick to certain diet plans, it is naturally possible to lose your belly fat in 2 weeks.

To reduce your belly fat, you don’t have to starve to death. There is no such rule to leave aside your comfortable diet for the sake of reducing belly fat. On the other hand, you can choose a belly fat diet plan. Many diet plans to lose belly fat in 2 weeks are available in the market, and only you have to select one among them. So here we are going to provide you with some tips to lose your stomach fat. You can lose your belly fat by eating food but in a wise manner.

Diet Plan to Lose Belly Fat in 2 Weeks

Here we are providing you with a diet plan for one day. You can repeat this plan for the next seven days, or you can make changes after the following week. Also, don’t worry if you can’t follow this one completely. You can make alternatives from the market for specific ingredients. Anyhow the primary objective is to make sure you are losing belly fat. So the way doesn’t matter, but anything similar to this diet would be working perfectly well.

Firstly we are formulating an equation for the diet so that you can understand more easily. The given below one is the primary base of a diet plan for belly fat reduction, and you can preplan any other diets similar to this one according to your wish. Also don’t forget to do intense workout.

In order to get all of the macronutrient requirements, we calculated each meal requires 55 g protein, 32 g carbs, and 12 g fat except for the last meal. So before you eat, check out the nutrition facts per serving size for each food item. You have to count for proteins if it is Chicken, carbohydrates for Oatmeal, and fats for Peanut butter.

Meal 1 (Breakfast)

Oatmeal shake

Oatmeal – 46 g
Peanut butter – 25 g
Protein powder – 38 g
Blend all the ingredients with water

Meal 2 (Lunch)

One slice of bread toast with peanut butter (25 g)
Red Grapes – 75 g
Chicken – 210 g

Meal 3 (Mid-afternoon)

Similar to the first meal – Oatmeal shake

Oatmeal – 46 g
Peanut butter – 25 g
Protein powder – 38 g
Blend all the ingredients with water

Meal 4 (Dinner – 7.30 PM)

200 g of apple dipped in Peanut butter (25 g)
Chicken – 210 g

Meal 5 (Around 8.30 PM)

One slice of Bread with Almond butter (25 g)
Chicken – 210 g
Broccoli – 140g

Meal 6 (Around 10 PM)

The last meal of the day – Prepare Scrambled egg white, then sprinkle macadamia nut oil over it.

Egg white – 50 g
Macadamia nut Oil – 5 g

The suggestion mentioned above doesn’t mean you should follow this one completely. Many of us don’t even eat four times a day, and we don’t even ask you to take in six meals a day. So you can fix them according to your wish but try to fix it on to the equation. Practicing this for one week would undoubtedly bring in positive results, and you shall add up another one week with a similar follow-up. Also, alternatives are welcome, and below given are some of them if you run out of the resources.

Instead of Peanut butter, you can use almond butter, walnut butter, or mixed nut butter. Replacing with enough nuts is also recommended if none of the above are available.
Fruits can be apple or red grapes or strawberry etc. But berries would do the best as they are rich sources of anti-oxidants. The job would be done with any of these fruits and can use alternatives if you run out of any of them in the market.
Some would be fond of beef, and some would be allergic to chicken. So instead of chicken, you can prefer beef or turkey too.

Best Alternative Foods that Help to Lose Belly Fat

While you are trying to lose belly fat in 2 weeks or more, specific ideas about which foods would benefit you, is essential. In every section, let it be drinks, fruits, or any of the categories, certain food items are helping the process of losing belly fat. Below given are such foods to lose your belly fat.

Drinks: High Protein shakes, Low calorie shakes, Non-sugary Beverages, Green Tea, Matcha Tea, Berry fruit smoothies without Sugar, Rice protein Shake, Peanut butter Shakes, Lime water, plenty of drinking water

Vegetables: Leafy vegetables, Asparagus, Boiled potatoes, Broccoli, Pumpkins, Beans, Tomatoes, Mushroom, Garlic, etc.

Fruits: Berries – Strawberries, Cherries, Blueberries, Blackberries, Apple, Pineapple, Watermelon, Avocado, Pomegranate, Red grapes, Orange

Seeds: Sunflower seeds, legumes, sprouted seeds added Bread, Peanut butter, pumpkin seeds

Nuts: Almonds, Peanut butter, Peanuts, Cashews, Walnuts.

Foods to be Avoided to Reduce Belly Fat

As we talk about food to lose belly fat, some food items have to be avoided entirely from your dining table. If you are not keeping away these ones, results will end up disappointing.

High carbohydrate-rich food items
Trans fat-rich items
Fast food
Additives added beverages
High sugar content beverages
High cholesterol-rich food other than omega fats
Alcoholic beverages
Gas-filled beverages including soda
Tobacco containing items
Bread with high carbohydrate content

10 Tips to Lose Stomach Fat Fast in 2 Weeks

As you start your day with your hard work to reduce your belly fat, you should know the basic dos and don’ts in this process. It is better to have these tips in your mind, and they would become handy in your long run. Here we are giving you selected 10 tips that should not be forgotten while losing your belly fat.

1. Get enough sleep and eat on time:

You would be wondering why this was the first point in the list. Many of us still hold a wrong perception that hard work means losing your sleep and stressing hard. To be frank on the facts, if you are trying such a technique, you are going to reach nowhere.

Your body needs to be in a peaceful equilibrium so that it can function correctly. So keep away your stress and make your mind calm. The basic is to have enough sleep as it would ease your stress levels. You can also try Yoga or any soothing music so that you keep yourself calm within your inner mind.

Also, never follow the wrong pattern of eating. The body needs to be synchronized with a primary eating structure, and irregular periods would end up losing your whole hard work. So stick to the very first point seriously – Get enough sleep and eat on time.

2. Eat as much as you can (Fibers, Useful Fats, and proteins only):

You would be surprised to hear that opening line. Eat more to lose belly fat – No way. But the truth is bitter and hard to digest when you hear first. Eating more won’t help you lose belly fat, but eating what is to be eaten in more quantities will surely help. For the same, you should be well aware of what foods to be avoided and which foods are those that help you in losing belly fat.

Anyhow to lose belly fat in 2 weeks, some foods would be handy. It includes fiber-containing foods. They provide enough calories for your body at the same time also helps in good digestion. Select water-soluble fiber-containing food items from your market and concentrate on them. It is undoubtedly going to help.

Also, eating useful fat-containing food like omega fatty acids helps and receives a positive node from any dietician. Also, high protein food is to be added to your meal tables. But stay away from high sugar-containing food items and Trans fat possessing food items. They will surely harm you and your try to lose belly fat in 2 weeks.

3. Reduce your alcohol and Tobacco consumption:

Everywhere you go, they start with that typical line – Stop alcohol and tobacco. You would be seriously thinking, are these people insane to begin with this typical line.

But some facts are unchanged, and no matter how hardcore a fan of both these items you are, some bad things are to be called bad. You can’t call a dog a lion because it never becomes a lion. Alcohol and tobacco will never help your health in any world, and if somebody tells you so, never believe him or her.

It would be hard to leave behind such an instant addict lifestyle, but at least a try from your part to reduce the same would be worthy if you can’t close them up as fast as everyone instructs. But you can’t skip this point – so nothing more, nothing less, start reducing the usage of these items from day one and, if possible, quit them.

4. Do Exercise and lift weights:

Nothing in this world comes out with an easy tag and if such an easy tag is attached, make sure it is worthy as in many cases, or it would be a wastage of your precious time.

Neither the task of reducing belly fat too comes with an easy tag. Even if you hear from many sources that you can reduce belly fat just by eating or any other magic, the hard fact should be accepted. It is not going to work out without sweating. Start your regular Exercise, lift enough weights, hit a nearby gym if you can, and always remain disciplined. The result would certainly be fruitful.

If you cannot hit a nearby gym, you can build up a home gym with these exercise machines to lose your belly fat faster.

5. Big NO to Sugar and Carbs:

It was already explained how responsible eating could help you in losing belly fat. Anyhow some things are in the No list, and a No always means No. Never try to make a NO into YES as it will never work well.

Sugary items, sugar-containing beverages, additives, and all similar goes to this don’t do list. It is human nature to try what is told to be on don’t do list. But if you want to lose stomach fat in 2 weeks, you will have to stay away from these items.

Also, be ready to cut off the carbohydrate share from your diet. It doesn’t mean cutting it off entirely as your body needs carbohydrates to survive. But the percentage should be reduced in your daily meal, and we would prefer highly fiber-containing food as a replacement. They are going to help you more than carbs.

6. Get some Sunlight or Vitamin D:

Vitamin D is essential, and it isn’t hard to get because the sun is the ultimate source of the same. Getting enough sunlight to fall on your body would help in dealing with Vitamin D.

It doesn’t mean you should stay in sunlight for long hours or having a bulk of vitamin D supplements. Adequate time of Sunlight exposure would do the work, and a daily 15 to 30 minute would be fine. Don’t mind playing out there as it doesn’t cost you much – not even a penny from your wallet.

7. Say Hello to whole grains and Nuts:

You would feel too much worried and insecure when someone starts off saying too much NO. The same is the case of losing belly fat. If you are fed up hearing the No’s, here is a big yes for you.

Studies prove nut sand whole grains are beneficial in the long run to reduce your belly fat. The nut includes almonds, cashews, etc. They are also helpful because they are easily portable. Something that can be carried in your pocket, so it is neither time consuming nor a burden to carry.

Also, whole grains in your diet would boost up the belly fat burning process. So if you ask us which foods are right to lose belly fat – we would recommend nuts and whole grains. Take them as much as you can, and keep your tummy filled.

8. Drink Green Tea:

Whenever the whole beverages unit is granted a prohibition, green tea stands apart from the list. The reason is that green tea is an excellent beverage that burns fat.

Green tea without Sugar and in its original form will surely help you boost the process of belly fat burning. So say goodbye to those artificial sweeteners, beverages and give a big positive nod to the all-time favorite fat burner – green tea.

9. Lifestyle Change:

There can be no change in your life if you are not ready to take up some risks. The biggest risk in life is to stay away from things that become your hobby or lifestyle from your birth onwards. It would feel hard to do so, and it is neither so easy as we think.

To change a lifestyle, to quit habits, and to stick on to an excellent disciplined lifestyle in a short period is not at all a cakewalk. It would require both mental and physical pressure and struggle. But keep in mind that this is the key to success, and the fruits of this lifestyle change won’t be bitter. It would be as tastier as honey and so get ready for the change in your life.

10. Analysis of your Intake and Exercise:

Doing something and thinking I have done this right is not the right way to succeed. Let it be any phase of life; you will have to analyze the progress to know the truth.

Assumptions won’t end up as a result, but the great analysis would. So take a book and start writing down your calorie intake, exercise timing, and everything. It would certainly help you understand your progress and if you think you are not achieving the goals, push harder.

If you analyze, you can find out where you are missing out on the exercises and extra calories to help you work upon yourself. So never miss out on this key point – Analyze yourself with facts.

We hope this article from our part was helpful for you. We also believe you have received some idea about diet plans for losing belly fat. Anyhow the key to success is always hard work and a determined mindset. We wish you would possess both and also wish success in your venture to reduce belly fat. Please provide your valuable comments and feedback below or contact us if you find something missing out in our articles. Always remember your feedback helps us improve and prosper, and we will be waiting out for valuable responses from our guests.

Please share this article if you feel it useful. Have a Nice Day…