How to reduce the upper belly

The upper belly (or "upper belly" above the navel) is usually caused by the accumulation of fat around the midriff and the abdominal organs, which is slightly harder to reduce than the lower belly, but can be handled in the following way 👇

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💪 1. Adjust eating habits.

- Reduce it. Fries, sugar and flour polish, such as white rice, white bread.

- Add protein and fiber, such as boiled eggs, lean meat, greens, unsweetened fruits.

- Drink a lot of water 1.5-2 liters a day to reduce edema.

- Stop drinking nectar-alcohol because it makes fat easy to accumulate on the belly.

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🧘‍♀️ 2. Practice abdominal flexion.

- The abdominal flexing (stomach vacuum or abdominal bracing) helps tighten the core muscles of the torso.

> A simple training method

1. Sit straight back or stand straight

2. Breathe in and fill your stomach and exhale with "suck your belly as deeply as possible."

3. Hold for 10-20 seconds and loosen.

4. Repeat 10-15 cycles per day

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🏋️‍♀️ 3. Exercise only part

- Highlight abdominal upper muscles such as Crunch or Half-way Sit-up Mountain Climber Plank to Down Dog Standing Oblique Crunch

- Alternating with cardio, such as fast walking, running, cycling or dancing 30 minutes a day.

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😴 4. Sleep enough and reduce stress.

- Sleeping less or chronically stressed will stimulate the hormone cortisol, making the belly on bloated easy.

> Sleep 6-8 hours and relax activities such as listening to music and meditating

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📏 5. The gesture is very important.

- Many people look like "belly on" because their humpbacks and core muscles are weak.

- Try to sit straight back. Pull the navel to the spine.

- Use a back pillow when working long hours.

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# Flat abdomen # Reduced belly belly collapse # Burn belly # Flat abdomen # Thick belly