Many men develop the so-called “beer belly” as they age. Fat accumulates around your waist and a protruding belly becomes visible. Beer is often blamed, hence the name beer belly.

How do you get the beer belly?

Many people get fatter as they get older, not only the men but also the women collect more fat than is good for them. Obviously this is not, as is often said, due to the beer . Beer is very high in calories , around 80 calories per beer , but the thick bellies are not specific to the beer. The actual cause of the beer belly is the fat snacks and refreshments that are often consumed with the beer . Beer also stimulates appetite, which means that people will start snacking faster. Moreover, beer is often served at a party, accompanied by greasy bites, nuts or chips. This together adds extra value. When you are also used to around 20to consume beer s in one evening, together with the necessary snacks, then you will soon have a number of times your required daily amount of calories .

Do women also have a beer belly?

In women, the fat collects more around the thighs and hips, so they do not have the distinct beer belly that men can have. So a beer-drinking woman can collect just as much fat as the beer-drinking man, only it sits in other places and does not stand out so prominently.

How do you get rid of your beer belly?

Many men do not like their beer belly and not like it. It gets in the way, you get back problems and you’re wondering when the little one is more than tired. When you want to get rid of the beer belly here are a few tips:
Halve the amount of beer you are used to drinking
Alternate your glass of beer with a glass of water
Avoid the greasy snacks, try to limit yourself to a pickle, a piece of cucumber or a single piece of cheese.
Work out, in the gym you can follow a special training program to reduce the beer belly.
Do you want to lose a lot of belly? You also halve the portions that you eat with your regular meals and limit you to 1 or 2 beers

Tight belly without diet: effective exercises at home

A belly, many struggle with too much fat on the belly and weak abdominal muscles. And who doesn’t want a flat stomach? With a flat and tight stomach your posture looks better and clothes look nicer too. A tight abdomen, without diet, can be achieved through specific abdominal exercises. It should be noted that abdominal exercises in combination with adjusted nutrition are even more effective. The best abdominal exercises can be found here. Tight (er) belly insured, with consistent practice.

Stomach Vacuum

This abdominal muscle exercise is not that well known, but effective. This exercise trains the internal abdominal muscles (transversus abdominus), making the abdominal circumference thinner. It even takes little effort to train your stomach through the stomach vacuum. You stand up, for example against a wall. Retract your belly as far as possible. Blow all the air out of your lungs. Expand your chest so that your belly can be retracted further. Hold this for at least 20 seconds. Later you can expand the 20 seconds. Do this initially three times a day.

Toe Touches

Just like the stomach vacuum also effective and simple. You lie flat on the floor and raise your legs (feet towards the ceiling). Keep your legs close above your hips. Now you try to touch the toes with your fingers, while your shoulders get as far from the ground as possible. You can make the exercise harder by holding a weight or by only touching the right and left toe.

L-Sit

Effective, but slightly more complicated than the top one. You put your hands next to you and raise your legs stretched out. This way your body forms an L-shape. Stay in this position for a while. The idea is that you raise yourself, not that you are sitting on something with your back. In the beginning you can place your hands on a small elevation. It takes practice to maintain this. You can still maintain this posture through practice.

Abb roll out

You take a bar with a wheel in your hands (dumbbell or barbell) and sit down on your knees. Then you move your body to feed. At the same time, you also bring your hands forward so that you reach a stretched forward position without touching the ground. And in this way you also move back to the starting position. After regular practice this may have become too easy: then you can try the same from a standing position.

Dumbbell side bench (with weights)

This is for the lateral abdominal muscles. You need one weight for this exercise. Stand with your feet shoulder-width apart. And holds a dumbbell in a hand. Let this hang beside you. And lower it by bending your body to the side of the dumbbell. Then you stand up again and do the same on the other side. Do not do a dumbbell in both hands. This makes the exercise less effective.

Incline sit up

You sit down on a couch and clamp your feet under the roller cushion. Put your hands behind your head or next to it. Do not lift the upper body more than 20 degrees. Slightly curve your back as you rise and emphasize the straight abdominal muscle.