Overeating, lack of exercising and walking may lead to putting on weight or excessive fat on your belly. Especially, during this lockdown, the bodily movement is restricted, stress eating or eating because you are not occupied with work, have nothing else to do but to eat or getting tempted over a variety of dishes being cooked at home, can pile on extra kilos on your stomach and can cause indigestion too. Yash Agarwal, the founder of Yash Fitness, an internationally certified personal fitness coach, sports nutritionist and also a Reps coach certified from Mumbai-based K11 Academy of Fitness and Science, suggest how exercises and nutrition tips to have a flat belly during this lockdown.
1) Crunches 15*2 sets
Lie down on your back. Plant your feet on the floor, your hip should be a width apart. Bend your knees and place your arms across your chest. Contract your abs and inhale. Exhale and lift your upper body, keeping your head and neck relaxed. Inhale and return to the starting position.
2) Forearm Plank 1minute *3 sets
This is one of the most common ways to perform a plank. It is slightly easier than holding your body up with your hands. Place forearms on the floor with elbows aligned below your shoulder and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
3) Pushups 15*2 sets
Get down on all fours, placing your hands slightly wider than your shoulders. Straighten your arms and legs. Lower your body until your chest nearly touches the floor. Pause, then push yourself back up and then repeat.
4) Squats 15*2 sets
Keep your feet and shoulders a width apart, toes slightly turned out.
Slowly bend on your knees and drop your hips to lower your body. Pause for a moment and strongly push back up to the starting position. Repeat again for desired number of reps.
5) Spot jogging 1min*5 sets
Lift your right arm and left foot at the same time. Raise your knees as high as your hips. Then switch to the opposite foot, quickly lift your right foot to height of the hip.
At the same time, move your right arm back and your left arm forward and up. Continue these movements.
Benefits of doing bodyweight exercises
Bodyweight workouts have been repeatedly shown to be effective and efficient when it comes to building strength, endurance, flexibility and balance. Bodyweight workouts can also help your body to become injury proof and save your bodily tissues from the wear and tear of weightlifting.
It is advisable to eat mostly cooked meals.
A sample daily diet for vegetarians
1) 150 to 200 grams of cottage cheese in an entire day and include curd as well for a good protein intake.
2) Include almonds, walnuts, peanuts, chana and dryfruits. This way you can ensure an intake of good fat as well as proteins.
3) Include 100 grams of green vegetables.
A sample daily diet for non-vegetarians
1) 2 to 3 whole eggs.
2) 100 to150 grams of chicken or fish.
3) 100 grams of green veggies
Any one fruit like avocado, berries, papaya and amla should be included in your daily diet.
Water intake and beverages
Drink 3-4 litres of water daily, include one or two cups of black coffee or green tea, a glass of lemon water and coconut water.