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I am 24years old. My weight is 69-70 n height 5.5 feet. I want to make my belly flat... And I have some love handles...can I start yoga poses with planks n pelvic thrusts n leg raises...i do kapalbhati for 15mins n my waistline has got decreased...i do anulom vilom too.. Between them I do savasana... I started brisk walking for 15-20 mins... What u say... I live in hostel... I take soaked 6almondw in the early morning... And 3 dates in the evening.. I am a non vegetarian.. What u say.. Thanx...
Answers (9)
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You need to change your diet and lifestyle .
Hydrate well.
Do exercises
https://youtu.be/caro8i17f3a
Some exercises i have demonstrated jn this video.
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Firstly you cannot reduce belly fat without reducing overall fat.
You need overall fitness along with the right kind of diet.
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Since you are a non vegetarian, you can sumptuously increase your protein intake with egg whites (avoid the yolk) as well as chicken and other vegetarian options can include soya, paneer and so on.
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Abs are rightfully said to be made in the kitchen.
With the right kind of diet and good exercise routine you will get the results and remember that it is as important to maintain mental health along with physical well being.
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Although, belly fat has become genetic now, the good thing is it can be reduced with a right and committed approach!;
1. First things first : Train yourself to be relaxed. Relaxation activates the core muscles. So if you are doing Yoga asanas, do them in a relaxed state.
How will you know? you'll feel the ease!
2. Prefer doing one type of exercise and do it regularly at the same time everyday! (time duration can be less but regularity is a must!)
3. Among Yogasanas, prefer sitting in Padmasana/Semi padmasana, Suryanamaskar at a fast pace (start slow, increase gradually), yogic jogging, Sarvangasana, Shashankasana.
Next Steps
Choose one exercise/yogasana (preferably faster ones). Do regularly in a relaxing way.
Health Tips
Fix food times. Take food in sectioned plates like you get in any langar. Eat as per your body type (Vata/pitta/kapha). Chew your food 32 times. Enjoy eating (smell it, taste it!); spend atleast 30 mins for eating. Avoid refined foods (white bread, white sugar, refined oils, bakery items, sweets etc)
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Core Strengthening Exercises.
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Consult with physiotherapists near you
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Well done.. Increase your brist walking for atleast 45 min.. After a week you can start with core muscle strengthening.. Also start with crunches & planks
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you should also have diet consultation.. diet & exercises would be the great combination to maintain weight & reduce belly
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eating habit & timing should be proper
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Good start, increase your walk into 45 mins. Start jogging instead of walk.
Next Steps
Do abdominal strengthening Exercise's
Health Tips
follow keto diet / paleo diet
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Dr. Samuel Young (PT)
Physiotherapist
20 yrs exp
Chennai
Getting a flat belly requires both physical exercises and proper dieting. Walking alone will not help. Weight training exercises has to be added to the routine. If you cannot go to the gym learn proper techniques of doing squats, lunges and pushup initially and add to your routine. Increasing the muscle mass naturally increased your BMR and effectively reduces both visceral and subcutaneous fat.
Next Steps
Watching how many calories you eat can help a lot. A professional nutritionist can help.
Health Tips
progressing exercises too fast can do more damage than good. excessive dieting will lead muscle loss and bone weakening which is not desirable.
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Mr. Abhishek Verma (PT)
Physiotherapist
16 yrs exp
Noida
Consult with a physiotherapist who have orthopaedic experience.
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