Having a distended stomach can make you feel uncomfortable and lack self-confidence. Relax, there are various ways to overcome this, including doing light exercise to shrink the stomach.
There are many types of light exercise that are easy to do and can help you lose weight. Even though it's light, you can still get maximum results, especially if the exercise is done regularly with full discipline.
Sports Movement to Shrink the Stomach
When you exercise, the body will burn calories from fat as an energy source, including fat in the abdominal area. The following are some examples of exercise movements that you can do to shrink and train the strength of the abdominal muscles:
1. Sit ups
Sit ups is a movement that can burn more calories. Not only abdominal muscles, movement sit ups can also train the muscles of the neck, chest, pelvis, and lower waist.
Start the movement sit ups from a lying position, then bend your knees with your feet on the floor. Place your arms across your chest or place them near your ears. Lift your body towards your knees while exhaling, then lower your body back to a lying position while inhaling. Do it at least 10 times a day, especially for those of you who are just starting to train.
Plank is one form of exercise to tone the abdominal muscles, which is popular and easy to do. Start in a prone position, supporting your forearms and toes. Then, lift your torso and hips in a straight line from head to toe. After that, hold this position for 5 to 10 seconds and repeat 8-10 times. During this movement, focus on maintaining this position by tightening your abdominal muscles.
3. side plank
This abdominal exercise is basically the same as plank, namely holding the body and hips. However, this movement is done with the body sideways to the left or right, arms parallel to the shoulders and legs straightened.
Resting on your forearms and sides of your feet, lift your hips and hips off the floor until your entire body is in a straight, diagonal position from head to toe. Hold this position for 10 seconds with 8-10 repetitions. Do also on the opposite side.
This movement is almost like sit ups. You only need to lift the head and shoulders, without having to lift the entire upper body. Crunch Also start from a lying position, with knees bent and feet touching the floor. Place your arms crossed on your chest, then lift your head and shoulders while exhaling, then return to a lying position while inhaling. Repeat at least 10-15 times.
Types of Exercise to Shrink the Stomach
In addition to the movements above, the following are some types of exercise that you can do to shrink the stomach:
Cycling is a light exercise that is quite easy to do. There are many benefits of cycling that you need to know. One of them is losing weight which also contributes to shrink the stomach. However, for maximum results, you can spend between 30-60 minutes per day cycling every week.
Although not directly shrink the stomach, but running can reduce body fat and help you lose weight. This of course will help shrink the stomach. In order to maximize the results, you can run regularly for at least 30 minutes every day.
Swimming is not only able to shrink the stomach, but also increases muscle and bone strength, maintains heart health, and improves sleep quality. It is recommended that you swim for 20-30 minutes at least 2-3 times a week.
Movement in aerobic exercise is believed to be able to burn calories gradually, so as to shrink the stomach. Not only that, this type of exercise is also good for controlling stress and increasing joint and bone strength.
If you want an ideal appearance without the hassle of a distended stomach, get rid of laziness and do light exercise to shrink the stomach. Don't forget to warm up before exercising, and cool down accompanied by stretching after you finish exercising. So that efforts to shrink the stomach are more optimal and the results can be maintained, you still need to adjust your diet and get enough rest.