A distended stomach can not only reduce self-confidence, but also poses a risk of causing various health problems. But don't be afraid, there are many ways you can do to overcome a distended and stretchy stomach.Sone of them is to regularly do sports to shrink the stomach.
A person can have a distended stomach when there is accumulation of fat in the abdominal area, either under the skin or in the abdominal cavity, namely around the organs in the abdomen. This fat accumulation occurs when the number of calories from food consumed exceeds the number of calories burned by the body into energy.
In addition, a bulging stomach can also be caused by:
- Unhealthy living habits, such as lack of sleep, infrequent exercise, and frequent consumption of alcoholic beverages.
- Menopause.
- Stress.
- Certain medical conditions, such as obesity, ascites, Cushing's syndrome, and hypothyroidism.
If left unchecked, stomach size that is too large or causes excessive weight can increase the risk of various diseases, such as heart disease, stroke, diabetes, and hypertension.
Therefore, it is important to maintain an 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.
remove Belly Fat with This Exercise
The circumference 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 that number, you should start doing some of the following exercises to shrink your stomach:
1. Jogging
Jogging or jogging is one of the physical activities that are practical and easy to do. Not only practical, jogging also includes exercise that is considered effective for burning belly fat, you know! It is recommended that you do this exercise for 20-30 minutes, every 3-4 times a week to reduce belly fat.
2. Swimming
Swimming is one of the sports 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, it is recommended that you 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, okay?
3. Aerobics and Zumba
Some types of exercise, such as aerobics and zumba, which are widely available in gym classes or fitness centers are also effective types of exercise to burn calories and lose belly fat. 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 been proven to be effective in reducing a distended stomach. This exercise is not only able to eliminate belly fat, but also makes the body healthier, energized, improves sleep quality, and reduces stress.
Physical Exercises That Can Tighten Abdominal Muscles
In addition to the various sports above, there are several physical exercises that can specifically tighten the abdominal muscles and reduce the distended stomach. Some physical exercises to shrink the stomach include:
Sit-up
exercise sit-ups can strengthen and tone the abdominal muscles. The trick, lie on the floor in a supine position with your knees bent, then lift your body towards your knees while exhaling and slowly lower back to the floor while inhaling. Do the movement 10 times (1 set), and repeat up to 2-3 sets per day.
Crunches
Movement crunch at first glance almost similar to sit-up. However, movement crunch only slightly lift the upper body, namely the head and shoulders.
First, lie down on the floor with the body position as if going to sit ups, but place your hands on your thighs. After that, raise your head and shoulders to a height of approximately 8 cm from the floor, while exhaling. Hold for a few seconds, then return to the starting position. Repeat the movement at least 10-20 times.
Plank
Plank not only helps to tone and tone your abdominal muscles, but also strengthens the muscles of the shoulders, arms, and quadriceps.
This exercise begins with a straight body position facing the floor (face down), arms at the sides and elbows bent. After that, tighten your abdominal muscles and lift your body by resting on your forearms and toes. Make sure your head, back and heels are 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 nutritious foods, control stress well, and avoid consuming fatty, high-calorie, and alcoholic beverages so that your stomach doesn't get bigger.
If you are still confused about which type of exercise is good for shrinking your stomach or if your weight does not go down even though you have tried to diet and exercise regularly, you can consult a doctor to get the best solution, either by setting diet, exercise, or medication.