Choosing exercises to reduce belly fat should be chosen according to health suitability to help reduce fat accumulation in the belly area, control weight or help reduce weight to help reduce the risk of serious diseases that may have a harmful impact on health. You can study the สมัคร ufabet information yourself or seek additional advice from a doctor.

Causes of a potbelly

The causes of having a potbelly are as follows:

• Genetics: If someone in your family has a history of obesity or poor metabolism, your children may also be at risk of developing potbelly .
• Eating foods that contain too much carbohydrates, fat and sugar, such as white bread, pasta, white rice, fried foods, processed foods, cookies, donuts, cakes, soft drinks, fruit juices and alcoholic beverages, can cause the body to receive too many calories, causing fat to accumulate, leading to weight gain and a potbelly.
• Not exercising because exercising can help stimulate the burning of fat stored in various parts of the body, including the belly .
• High blood sugar levels can cause the body to convert excess sugar into glycogen, a type of fat, which is stored throughout the body, including the belly area, causing a potbelly.
• Stress can cause the body to release cortisol, a stress hormone that can affect fat burning and can cause increased hunger and cravings, which can lead to overeating.
• Lack of sleep can cause hormonal imbalances in the body and increase appetite, especially foods high in calories, carbohydrates and fat , which can lead to weight gain, a potbelly and an increased risk of obesity.

5 exercises to reduce belly fat 

Here are 5 easy exercises to reduce belly fat that you can do at home:

1. Basic Crunch

It is an exercise to reduce belly fat similar to sit-ups. It can be done on a bed or on the floor, but it should be supported with an exercise mat to prevent back injuries. The steps are as follows:

• Lie flat on your back on a bed or exercise mat with your body straight.
• Lift both legs up, keeping them close together, with the soles of your feet flat on the bed or exercise mat.
• Place your left hand on your right shoulder and place your right hand on your left shoulder, clasping them together in an X shape.
• Tighten your abs and lift your body slightly until your arms touch your knees. Do not lift your body all the way. Then lie down and repeat about 15-20 times per set. Do this 3-4 sets.

2. Heel Touch

It is an easy and convenient exercise to reduce fat accumulation in the abdominal area. It can also help build muscles in the upper and side abdominal areas. The steps are as follows:

• Lie face up on an exercise mat with your body straight and your arms at your sides.
• Lift both legs up, keeping them close together, with the soles of your feet flat against the exercise mat.
• Lift your body up and slightly lift both arms, and tilt your body to the left so that your hands touch your ankles. Then tilt your body to the right and do the same thing, alternating back and forth and counting as 1 rep. You should do this 15-20 times per set, about 3 sets. If your body gets used to it, you can increase it to 4 sets.

3. Leg Raise

This is a pose that helps reduce the belly and lower abdomen. In the beginning, you may experience slight abdominal pain, which is a sign that abdominal muscles are being built. The steps are as follows:

• Lie face-up on an exercise mat in a pose with both legs raised close together, feet flat on the floor, and hands close to the body and the mat.
• Then lift both legs up straight, with the soles of the feet pointing towards the ceiling.
• Tighten your abs and lower your legs without bending them, making sure your heels don’t touch the floor. Then lift them up again. Repeat this 10 times for 1 set, at least 3-4 sets.

4. Bicycle crunches

This is an exercise to reduce belly fat and also helps to tighten the thighs. The steps are as follows:

• Lie flat on your back on an exercise mat and lift both legs up close together, keeping the soles of your feet flat on the floor.
• Then lift both legs up and bend one leg towards your body and extend the other leg out. Alternate back and forth like cycling in mid-air.
• When your body gets used to it, place both hands on your ears and lift your body slightly.
• If you lift one leg, twist your body to that side as well, keeping your knee and elbow as close together as possible. Alternate left and right 15-20 times per set, approximately 3-5 sets.

5. V ups

It may help reduce belly fat and exercise the upper, middle and lower abdominal muscles with the following steps:

• Lie face up on an exercise mat with your body straight and your arms at your sides.
• Then raise both arms above your head, keeping your upper arms slightly close to your ears.
• Bring your legs together, straighten them, and lift them slightly above the floor. At the same time, lift your torso up to form a V shape.
• Then slowly lower your body and legs and lift them up again. Repeat this 10 times per set, for a total of 3 sets.