Starting position

1. Sit on top of an exercise ball, feet on the floor. Side towards rolling the bell under your bottom until your lower back is centred on top of the ball.

2. Place your hands by the sides of your head.

Movement

1. Slowly raise your upper body rotating one elbow towards the opposite knee.

2. Pause briefly as you contract your obliques, then return to the starting position, rotating your body back to its original position.

3. Repeat to the opposite side.

TIPS

- Lead with your shoulder rather than your elbow.

- Don’t pull on your head -use your abs and obliques to raise and rotate your torso.

Now the first thing to do is to avoid foods that are rich in trans fat for instance simple fatty snacks like fries, margarines cookies and vegetable shortenings. One of the serious effects of the Trans fat is the risk of having coronary heart disease. The Trans fat also causes what we call body weight redistribution. At this point the fat tissue in your body is redistributed to the abdomen or mid section of your body regardless of the fat that you have a low calorie count hence the bulging belly that makes you look like an apple. Other studies in the same, whereby monkeys were put on a diet rich in Trans fat were to noted to increase in the their normal weight by over 7 percent.

This just goes a far to show the implications presented by the excessive consumption of the fat. The extra weight was all centered in the abdomen as it anticipated by the researchers. At the end of it all the fat was all channeled to the midsection of the monkeys and some distributed evenly in the same area of the body. While on the research, the monkeys were each given equal percentages of calories on a daily basis for some time. However they did not get fat as they did not consume enough fat to affect their body weight. One of the sources of the Trans fat is monounsaturated fat. This fat is from olive oil and cooking oil. If you are a fan of fries and sausages and that kind of thing, you might want to change that because a great percent of the Trans fat is available in those foods. If you are looking to put your health status under control then you might want to think about changing your diet.

Major on foods that are provide the necessary nutrition needed by the body for instance proteins and carbohydrates to offer strength and build your muscles. Vitamins are also critical as they help in guarding your body from diseases strengthen your immune system. Fruits are also highly advised in this regard.

The first technique that we need to know of is getting rid of your fat and getting into shape does not happen overnight as many of us think and assume, it takes quite a process and mostly a lot of work. Going about it the easy way will lead to serious complications for your health and I am sure you do want to do that.

Formulating a workout regime is one suitable way to go about it. You realize you will be like killing two birds with stone, first by adopting a suitable workout regime for yourself you will get into shape and be in control of your body, you will also be healthy given the less fat and cholesterol so you are doing away with heart diseases and cancer and fatigue, poor breathing just to mention but a few.
Unfortunately not many people know this and maybe those who do find it difficult to follow but workout work best with good feeding. Try as much as possible to avoid fatty foods, and pastries. And major on greens for all the necessary minerals.

All work and no play makes Jack a dull boy. If you were to do a background history checkup on the lives and routines of people with bulging bellies and unhealthy bodies you realize they are workaholics. Being focused in your work and determined is a very noble thing and especially so when you have a family to think about but it is important to allow time out for your body too. We need rest, time to repair our worn out tissues and muscles in the body, time to east well just to mention a few.

Stress plays a major role in this but focusing on relaxation activities like yoga and meditation may relax you and contribute positively to your health and in this case your bulging belly.

If you a serious drinker and heavy smoker with a bulging belly and you want to get rid of it then you might want to stop your heavy smoking and drinking. Many drinkers and smokers take this for granted but they do not realize the danger they put themselves into when smoking and drinking.

Alternatively if you feel you need professional help you can hire or seek the advice of a professional trainer or personal nutritionist to advise you accordingly. You also need to change your eating style and cuisine. Try out diet juices if you are on a diet. Avoid fatty foods and ingredients that add to much fat to the food that you prepare for yourself. Greens are quite good in this regard. A perfect combination of vegetables a day will keep the doctor away.