Distended stomach can not only reduce self-confidence, but also the risk of causing various health problems. But do not be afraid, there are many ways you can do to overcome a distended stomach and stretchy. One of them is to routinely exercise to shrink the stomach.
A person can have a distended abdomen when there is accumulation of fat in the abdominal area, both under the skin and in the abdominal cavity, which is around the organs in the stomach. This fat buildup occurs when the number of calories from food consumed exceeds the number of calories burned by the body into energy.
In addition, bulging stomach can also be caused by:
- Unhealthy living habits, such as lack of sleep, lack of exercise, and frequent consumption of alcoholic drinks.
- Menopause.
- Stress.
- Certain medical conditions, such as obesity, ascites, Cushing's syndrome, and hypothyroidism.
If left unchecked, an overly large stomach size or excessive weight can increase the risk of various diseases, such as heart disease, stroke, diabetes, and hypertension.
Therefore, it is important to maintain ideal body weight. One way is to exercise regularly. Besides being able to lose weight, certain sports are also very good for shrinking and flattening the stomach.
Eliminate Fat in the Stomach with This Exercise
The size of the abdomen or waist should be no more than 90 cm for men and 80 cm for women. If your waist circumference is more than this number, you should start doing some exercise to shrink the following stomach:
1. Jogging
Jogging or jogging is one of the physical activities that is practical and easy to do. Not only practical, jogging also includes sports that are considered effective for burning belly fat, you know! You are advised to do this exercise for 20-30 minutes, every 3-4 times a week to reduce belly fat.
2. Swim
Swimming is one of the exercise recommendations to shrink the stomach because it can burn body fat gradually. Not only to shrink the stomach, swimming is also good for maintaining muscle and bone strength, maintaining heart health, and improving sleep quality.
In order to reduce the size of the stomach, you are advised to swim for about 20-30 minutes at least 3 times a week. Before swimming, don't forget to warm up for at least 10 minutes, yes.
3. Aerobics and zumba
Several types of gymnastics, such as aerobics and zumba, which are widely available in gymnastics classes or fitness centers are also an effective type of exercise to burn calories and shrink the stomach. Not only that, aerobic exercise is also good for strengthening joints and bones, improving mood, and relieving stress.
4. Yoga and pilates
Various yoga and pilates movements have proven effective for shrinking a distended stomach. This exercise is not only able to eliminate fat in the stomach, but also makes the body healthier, has energy, improves sleep quality, and reduces stress.
Physical Exercise That Can Tighten Stomach Muscles
In addition to the various sports above, there are several physical exercises that can specifically tighten the abdominal muscles and shrink the distended abdomen. Some physical exercises to shrink the stomach include:
Crunches
Sit-up exercises can strengthen and tighten the abdominal muscles. The trick, lie on the floor in a supine position with your knees bent, then lift your body toward your knees while exhaling and slowly lowering back to the floor while inhaling. Perform 10 movements (1 set), and repeat up to 2-3 sets per day.
Crunches
Crunch cursory movements are almost similar to sit-ups. However, the crunch movement only slightly lifts the upper body only, namely the head and shoulders.
First, lie on the floor with your body position like you want to sit up, but place your hands on your thighs. After that, lift your head and shoulders up to about 8 cm from the floor, exhaling. Hold for a few seconds, then return to the starting position. Repeat the movement at least 10-20 times.
Plank
Planks not only help tighten and form the abdominal muscles, but also train the strength of the shoulder muscles, arms and front thighs.
This exercise begins with the body position straight facing the floor (face down), arms beside the body and elbows bent. After that, tighten your abdominal muscles and lift your body by resting on your forearms and toes. Make sure the head, back, until the heel is in a straight line. Hold this position for 20-30 seconds.
In addition to regular exercise and physical exercise to shrink the stomach, you also need to eat foods that are nutritious, control stress well, and avoid the consumption of fatty, high-calorie foods, and alcoholic beverages so that the stomach does not grow bitter.
If you are still confused about determining the type of exercise that is good for shrinking the stomach or if your weight does not go down even though you have tried dieting and exercising regularly, you can consult with your doctor to get the best solution, either by regulating diet, exercise, or medication.
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