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Reverse Sit Ups To Target Belly Fat

author avatar Dr. Eric Berg 12/01/2016

Today, I’m going to show you an exercise called reverse sit-ups that will help flatten your stomach effectively.

RELATED: Huge Belly But Not Fat

In this article:

  1. What Is Belly Fat?
  2. What Are the Causes of Belly Fat?
  3. Reverse Sit-Ups Target the Flabby Skin at the Lower Part of the Belly
  4. Reverse Sit-Ups Are Based on the Technique I Developed for Stretching
  5. How to Do Reverse Sit-Ups
  6. Other Ways to Naturally Lose Belly Fat

Reverse Sit-Ups to Get Rid of Belly Fat


What Is Belly Fat?

Belly fat is the excess fat surrounding the organs in the stomach area. The fat is mostly located beneath your abdominal muscles. When there is too much of it, it poses health dangers.

You know you have too much of it when you try to measure your stomach area directly above your hip bone. A measurement of 35 inches or above is an unhealthy belly fat for women. For men, 40 inches and above is the indicator.


What Are the Causes of Belly Fat?

Lifestyle portrait of young sad and depressed black afro American woman | How To Bust Belly Fat With Reverse Sit-Ups

There are several reasons why you have stubborn belly fat. Take note of this list:

  • Lack of Sleep

One study showed that weight gain associated with a short sleep duration can eventually lead to the development of belly fat. A short duration of sleep and poor quality can both contribute to excess belly fat. Not getting enough sleep regularly can lead to unhealthy eating behavior, like emotional eating, which may result in the development of belly fat as well.

  • Stress

When you are stressed, your body releases a steroid hormone called cortisol that aids in managing your stress levels. When one is in a high-pressure situation, the body releases that hormone, impacting their metabolism. People typically eat when they are stressed, and cortisol causes the excess calories to retain in the belly and other areas for later use.

  • Insufficient Exercise

When you consume more calories than you burn off, you eventually gain weight. This should be an indicator to perform core exercises often. If you continue an inactive lifestyle, this increases your chances of developing belly fat.

  • Poor Diet

If you love sugary foods like cakes and candies, you’ll likely reduce your ability to burn fat, slow your metabolism, and gain weight. Sugar is a major contributor to weight gain. A change to a healthy, well-balanced diet can help reduce excess fat.


Reverse Sit-Ups Target the Flabby Skin at the Lower Part of the Belly

This workout is specifically good for the fat right in the lower part of the stomach. It’s that flab or extra skin you might have developed after having several babies or a cesarean section. This is what this exercise is for.

RELATED: Eat What You Want And Still Lose Belly Fat


Reverse Sit-Ups Are Based on the Technique I Developed for Stretching

Young attractive woman practicing yoga | How To Bust Belly Fat With Reverse Sit-Ups

What you’re going to do is perform an exercise that involves standing. It’s based on the principle from a technique I developed for stretching. I had a patient who tried this, and she told me to consider applying this principle to the stomach. I never thought about it before, but it works great.

In fact, if you do this exercise, you’ll see a change in about 4 minutes. What people usually do when exercising is contracting a muscle, but they are not toning the skin. What tones the skin is the opposite – it’s the extension, not the flexion.


How to Do Reverse Sit-Ups

1. Stand up and do the stretching by leaning backwards as a starting position.

2. Lean backwards all the way, tighten up your glutes, and go forward.

NOTE: Just a word of caution though, if you have back pain, you might want to do this very lightly.

3. When you bend the back, tighten up your core muscles and butt muscles to stabilize and protect your back.

4. Do a back and forward motion about 25 reps in four sets with a 30-second rest in between. When you rest, you can arch your back forward and go back again.

Do this every other day. As you get used to it, you can level up until you’re doing 50 reps of 4 or 5 sets every day. You’re going to notice a nice flattening of the lower stomach. Doing sit-ups may take you too long and may only work a little, not the same level as reverse sit-ups for belly fat.


Other Ways to Naturally Lose Belly Fat

Green tea | How To Bust Belly Fat With Reverse Sit-Ups

Although reverse sit-ups for weight loss can do the work in flattening your belly, it’s still important to make some healthier changes with your lifestyle.

  • Try Green Tea

Green tea is one of the healthiest drinks you can find. The tea contains epigallocatechin gallate, an antioxidant, and caffeine that both promote proper metabolism. You can drink a cup or two a day to get the maximum benefits of green tea.

  • Follow Intermittent Fasting

Intermittent fasting is a type of diet plan that deals with a cycle of fasting and eating periods with different approaches. It has become popular today as a weight loss program. One popular approach of this is the 16/8 method where you fast for 16 hours and your eating time is the 8-hour window.

  • Do Not Drink Fruit Juice

Fruit juices on the market may be flavorful, but they are high in sugar content. Drinking large amounts of it may increase your risk of developing abdominal fat. Instead of drinking fruit juices when you’re thirsty, practice drinking plenty of plain water.

  • Keep Track of Your Exercise and Food Intake

Following a well-balanced diet and workout plan with the right ab exercises play a crucial role in keeping a healthy weight. But, it’s also essential to track your food consumption and workout to monitor your progress. You can download several apps to help you out with this.

  • Limit Alcohol Intake

Drinking too much alcohol can increase the risk of developing several diseases and conditions, including gaining belly fat. Cutting back on alcohol intake may aid in reducing your waist size. A study revealed that in more than 2,000 people, those who drank daily with an average of one drink had less belly fat than those who drank less frequently in larger amounts on the days they drink.

Now you know how to get rid of belly fat with reverse sit-ups, you can start performing this exercise as soon as you can and get on your way to a flattened stomach. Be sure to also make some changes with your lifestyle to completely avoid developing belly fat, gaining weight, and achieving a stronger core.

What other natural ways to get rid of belly fat can you suggest? Share them in the comments section below!

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Disclaimer: Our educational content is not meant or intended for medical advice or treatment.

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