Having a beautiful, well-toned body is the dream of many people, but it’s something all too few of us can boast about. However, it turns out there’s a straightforward solution.
We at Bright Side have discovered the ultimate method of burning excess fat from your waist by performing one simple exercise for just 14 days.
1. Stand up straight with your legs shoulder width apart. Grasp both ends of a rolled-up towel, and stretch it vertically in front of you. Without loosening your grip or reducing how tight the towel is, move both your outstretched arms to the right, then upward, describing a half-circle above your head. Then move your arms, still grasping the towel, toward the left side of your body.
2. Having changed the position of your arms (see the photo for guidance), turn the movement into another half-circle going in the opposite direction.
3. The movements of your arms should create a figure eight. But remember: you should make sure that your legs move as little as possible, and don’t swing your hips too much.
This is what the exercise should look like in practice:
This exercise should be performed for one minute, two to four times a day, with the time you spend on it gradually increasing from two to three minutes each time.
It gives your oblique abdominal muscles and those of your back a good workout and also strengthens your arm muscles.
The results will be even more noticeable if you make the day before the start of your second week of carrying out this exercise a day of fasting, as this can help cleanse your body.
The chance to finally obtain a slim waist and a toned abdomen will hopefully act as motivation. So what are you waiting for?
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The 8 best exercises to get a perfect belly
We all know that the biggest key to getting in shape for summer is starting before it hits. But, in fact, human beings tend to only ever do as much as they absolutely need to. That is why many of us start training our bodies just one or two weeks before beach season.
If you want to get a beach-ready body but like leaving everything to the last minute, check out this express workout for your abs. We at Bright Side guarantee that if you stick to this routine and train hard, you will see results in just two weeks.
Beginner level
1. Frog-leg crunch
While lying on your back, bend your knees and bring the soles of your feet together to touch. Put your hands behind your head. Keeping your back straight, lift your torso slightly up and forward. Hold the top position for a few seconds before returning to the ground. Repeat the exercise 10 times.
2. Oblique exercise
Lie on your back with your knees bent and your hands on the floor alongside your body. Crunch up slightly, and reach forward with your left hand first and then with your right hand. Keep your head and neck aligned, and your lower back pressed to the floor. Repeat 15 times on each side.
3. Plank
Do 10 sets of 5 repetitions each.
Intermediate level
4. Touch your toes!
Lie on your back with your legs extended straight up. Use your abdomen muscles to lift your torso off the floor as you reach your hands towards your toes. Keep your back and legs straight. Do 2 sets of 15 repetitions each.
5. Bicycle crunches
While lying on the floor, lift your shoulder blades off the ground. Place your hands behind your head, and keep your back straight. Bring your right elbow towards your left knee. Then switch sides and do the same motion on the other side to complete 1 rep. Do 2 sets of 15 reps.
Advanced level
6. Knee-ups
For this exercise you will need to hold the backs of 2 chairs firmly with both hands. Bend your elbows slightly, lower your shoulders and relax your neck. Slowly lift your knees up to the ceiling. Do 3 sets of 10 reps.
7. Leg swings
Lie on your back with your hands spread out to the sides and your legs extended straight. Keeping your lower back pressed toward the floor, swing your legs to the right, then return to the initial position and swing them towards the opposite side. Keep switching sides for a total of 15 reps in 3 sets.
8. Exercise ball
Take the position shown in the picture below and do the following: keeping your back straight, slowly lift your right leg a couple of inches toward the ceiling, lower it, and repeat for the other leg. Do 2 sets of 15 reps each.
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10Foods to Avoid for the Flat Belly You’ve Always Dreamed of
We all want to have a flat stomach, but do you know that abdominal fat is the most difficult to deal with? You work out, you try to adopt healthy diet habits, but you don’t see visible results in the mirror. Stubborn belly fat is still there, and it seems that it doesn’t plan to go anywhere. If this sounds familiar to you, we at Bright Side want you to know more about the foods that stand in the way of the perfect belly you’ve always wanted.
1. Avoid alcoholic beverages
Some alcoholic drinks are rich in calories, but calories are not the main factor here. Alcohol consumption increases your appetite and confuses the part of your brain that is responsible for the feeling of fullness. So no matter how full you are, when you go for a bottle of beer you usually accompany it with a snack, don’t you?
2. Give up soft drinks
We hear this all the time, but it’s still so hard to give up this habit. But if you really want to get rid of abdominal fat, you should stop drinking soft drinks. Even those low-calorie drinks slow down your metabolism and stimulate your body to gain fat.
3. Don’t buy chewing gum
When you chew gum, your brain and stomach receive signals that prepare them for an incoming meal. Plus, gum triggers the overproduction of stomach acid, and, as a result, you feel hungry.
4. Adopt a low-sodium diet
Remember: sugar and salt should be limited to small amounts, especially if you suffer from high blood pressure. Not only are high-sodium foods harmful to your health but they also retain fluids which prevent you from losing belly fat effectively.
5. Say goodbye to fast food
It’s no secret that fast food contains too many calories that may bring various health problems, but if that’s not convincing enough for you to give up this food, just remember that it’s definitely responsible for your belly that you want to get rid of so badly.
6. Forget about mayonnaise
If you’re a fan of mayonnaise and mayonnaise-based salads, then you should know that this dressing contains at least 80% fat. The best option is to substitute mayo for vegetable puree or natural tomato paste.
7. Say "No" to French fries
As much as you love this food, you should give it up as soon as possible. Fried potatoes, just like any other fried foods, work like a sponge that absorbs saturated fats. Believe it or not, but saturated fats can actually affect brain function so that it can’t think clearly about how much weight you’re gaining at the moment. As a result, you can eat up to 30 potatoes without noticing it.
8. No more ice cream
This one is pretty obvious, isn’t it? Foods rich in sugar inevitably turn into abdominal fat, which is the most harmful fat in your body.
9. Don’t eat foods that make you bloat
Even the skinniest people can have rather visible belly outlines due to foods that provoke intestinal gases or an upset stomach. If this is an issue for you, just avoid such foods and think of a good workout routine that will speed up your digestion.
10. Don’t fall for those "sugar-free" products
Foods that contain sugar substitutes such as polyalcohols, for example, are only effective for people with diabetes. These sugar-free products still contribute to the size of your abdomen.
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