If you can't exercise standing up, or if you spend most of your time sitting on a chair, use the chair to help shrink your large belly. Stay with Saed News.
Shrinking the belly has various methods, both correct and incorrect, that people may recommend to each other without considering many aspects. For many individuals, the weight loss process is relatively easy, but the hardest part is reducing the belly size. It's important not to overlook belly size reduction once you achieve an appropriate weight, as reducing the size, particularly in the belly area, can significantly impact the beauty of one's physique. It's better to follow this text to identify the correct and incorrect ways to shrink your belly.
At some point, many individuals no longer have much trouble losing weight and are more focused on reducing body measurements, especially around the belly. When the weight gain process starts, the first areas to increase in size are usually the belly and sides. Conversely, during the weight loss process, the belly and sides are the last areas to shrink. This part of the body has stubborn fats, and it usually takes time for them to disappear unless aggressive or non-invasive surgical methods are used. However, one must first evaluate whether the belly size is truly inappropriate. There is no fixed and normal size for belly circumference as it varies according to height and bone structure, like hip measurements. In the US, a waist size greater than 102 cm for men and more than 88 cm for women indicates abdominal obesity. This number is different for South Asians because of their different height and bone structure. In South Asia, a waist size greater than 90 cm for men and more than 85 cm for women indicates a large belly size. In some cases, it is mentioned that if the waist-to-hip ratio is greater than 9 for men and 8 for women, abdominal obesity is indicated. Therefore, it’s necessary to adopt the correct approaches for shrinking the belly. For better measurement, it's advisable to use a tape measure and perform the necessary calculations.
Several factors affect belly size. Before discussing solutions to shrink the belly, it's important to understand the underlying causes of increased belly and waist fat. The following factors are contributors to belly fat:
Genetics
Poor diet
Stress
Inadequate sleep
Gastrointestinal diseases such as constipation
Hormonal imbalance
Low physical activity and sedentary lifestyle
Unhealthy lifestyle choices
The exercises for reducing belly and side fat can be categorized into three main types of movements and exercises. In the "Sports Therapy" section of Saeed News, you will become familiar with these exercises. To eliminate belly fat, simple sit-ups are not enough. You need to know the movements and exercises that specifically target shrinking your belly.
Exercises that raise your heart rate are beneficial for all body parts. Any of the following exercises—running, swimming, appropriate jumps, and kickboxing—should be done for 30 minutes before stretching exercises for an incredible result. These activities help warm up the body and burn fat efficiently.
Let’s talk about stretches now: Sit-ups are great for shrinking the belly, but on their own, they are not enough. It’s recommended to also perform side stretches. Lie on your side, and move the foot of the opposite side in five directions: up, forward, backward, inward, and toward your stomach. Repeat these movements by switching sides.
You may think weight lifting is only suitable for professional bodybuilders, but this is a misconception. You can do these exercises based on your own physical capacity, and they will help shrink your belly. Now let’s discuss the specific chair exercises that can reduce belly fat while sitting.
The world around us is changing quickly, and most jobs today require sitting at a desk all day. This leads to reduced physical activity. Some people try to compensate by going to the gym or running, but it’s often impossible to find extra time for such activities. In the following section, you’ll find 10 chair exercises that you can perform during your lunch break to maintain fitness.
Cat-Cow Pose: Sit up straight on the edge of a chair, keep your hips still, and place your hands on your thighs or desk. Push your chest forward and pull your shoulders back. Begin to arch your back, bringing your head toward your chest, then return to the starting position, lifting your head and arching your back forward. Repeat this several times.
Basic Hang Technique: Place your hands on the edge of the chair, straighten your arms, and lift your body. Hold yourself in the air for a few seconds, and don't forget to breathe.
Complex Leg Movements: Straighten your legs and hold them at a 90-degree angle. Move them up and down several times, repeating the process.
Steel Belly and Legs: Choose an appropriate surface and, if needed, add or reduce weight. Bend your knees, lift them, hold them for a moment, and then place them back on the ground. Repeat with the opposite leg.
Lift Your Body Off the Chair: This exercise helps to burn belly fat quickly. It stretches the muscles of your belly, back, and shoulders. Make sure the chair is stable and doesn't move. Sit on the chair, place your hands on the armrests, and lift your body up while pulling your knees toward your chest. Hold for 15 to 20 seconds, return to the initial position, and rest. Repeat this exercise 4 times a day.
First Exercise: Lean your shoulders against the back of the chair, bend your knees, and raise your legs. Perform scissor exercises with your bent knees.
Second Exercise: Repeat the previous steps 3 times, extending your legs one by one.
Third Exercise: Bend your knees, lift them, keep them together, and focus on your belly muscles.
Pushing and Pulling: Place your hands on a desk, lean back until your arms are fully extended, and then pull your body forward using your abdominal muscles. Repeat several times.
Trunk Twisting Challenge: Straighten your back, engage your abdominal muscles, twist your body to the right, and your knees should bend in the opposite direction. Then, twist to the other side. Repeat this process several times.
Scissors with Legs: Lean back against a chair, place your hands on the chair, and straighten your legs. Raise one leg slightly higher than the other, move the top leg to the right, and simultaneously move the bottom leg to the left. Reverse this motion and repeat multiple times.
Body Stretch: Lean against the back of a chair, place your hands behind your head, and recline to stretch your belly. Return to the starting position and repeat several times.
Level One: Place your hands on the back of the chair, bend forward, and move one knee to the side, then straighten it. Bring your foot back to the starting position, and repeat the process.
Level Two: Follow the previous steps and raise your opposite hand to touch the leg you are working on. Keep the hand and leg in the center, and repeat this process.
I hope you enjoy the sports therapy content and share it with those who are looking for solutions to reduce belly fat. For more in-depth content, visit the Sports World section of Saeed News. Thank you for your support!
