5 EFFECTIVE EXERCISES FOR FLAT TUMMY

5 EFFECTIVE EXERCISES FOR FLAT TUMMY


Want to look like a model or those superstars by getting rid of tummy tummy belly, Well that's now achievable when you apply exercises beside the sacrificing diet. Exercises can effectively trim your bulky tummy into a flat tummy for women and into 6 pacs for men. Besides that, having these exercises deliberately means that you are involving the whole of your body into aerobics. This is For most of us, a flat tummy makes us look slimmer, more proportionate, taller, and ultimately more attractive. Yeah, that hot body and of course the clothes fit better too! As we grow older, our metabolism dips, and more fat begins to accumulate around our waistline, giving us that ‘spare tyre’! But getting rid of belly fat is not just about appearances. Studies say that people with a large midriff are 2.75 times more likely to die of heart disease, even if they are within a healthy weight range. The fat stored in your belly region is more dangerous than the fat stored in the rest of your body. It increases bad LDL cholesterol, messes with your blood sugar, increases your blood pressure, and your risk of having a heart attack. In short, having that spare tyre is more dangerous than simply being overweight!

Now that we know how important it is to get rid of belly fat, let us see how a flat tummy through exercise.

5 Effective Exercises on How To Get Flat Abs:

1. Reverse Crunch

Reverse Crunches are a more intuitive, efficient movement, and they can help you get a shredded, strong core while avoiding the pitfalls of the common crunch

2. Basic Push Up

A push-up is a common calisthenics exercise beginning from the prone position. By raising and lowering the body using the arms, push-ups exercise the pectoral muscles, triceps, and anterior deltoids, with ancillary benefits to the rest of the deltoids, serratus anterior, coracobrachialis and the midsection as a whole body

  • Get on the floor, balancing on your palms and toes.
  • Ensure palms are slightly wider than your shoulders, on either side of your upper chest and toes are curled under.
  • Keep a straight line from head to heels.
  • Engage your abs to keep your spine straight.
  • Inhale, pushing out your elbows and lowering your chest to the floor,
  • Keep your back straight throughout.
  • Stop when your elbows are at 90 degrees. Keep your abs strong at all times.
  • Exhale and come back to the starting position.
  • Do 8-10 reps.

CONSIDER other types of push ups to increase challenge. Do this also:

  • **Box Push ups
  • **Knee Push ups
  • **Alternating Push ups
  • **Hike push Ups
  • **wide arm
  • ** Power and clap
  • **Spideman

3. V Sit Up

The V-Up is a full-body move that works your core, legs, back and shoulders. The exercise is beloved by fitness fanatics for its ability to work the upper and lower abdominal muscles simultaneously. A V-Up involves sitting on the floor or a mat and positioning the body in the shape of the letter “V.”

  • Sit on the floor with legs stretched out; back straight, arms by your side. Be sure to use a padded mat for support.
  • Extend your arms in the front at shoulder level,
  • Engage your abs, and lean back slightly.
  • Once stable, lift your feet first, and then your legs off the ground, leaning back further to balance your body on your buttocks and tailbone, in a tripod position.
  • Keeping your abs strong, raise your legs up
  • Bend your back further till your body forms a V shape.
  • If you can, raise your arms towards your toes, and to make it harder, raise them straight overhead for a full ‘V’.
  • Hold for as long as you comfortably can and come back to starting position.
  • Do atleast 8-10 reps

4. Plank

The plank is an isometric core strength exercise that involves maintaining a position similar to a push-up for the maximum possible time. Plank is one of the best calorie burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy

  • Get into a push up position, with your body supported on your palms and toes with back straight and aligned with your head and neck.
  • Lower yourself onto your forearms, keeping the rest of the position unchanged.
  • Curl your fists inwards and keep a right angle in your elbows, directly under your shoulders.
  • Lift your right leg off the floor and extend it straight out, parallel to the floor.
  • Put your weight on your left foot and right arm
  • Lift your left arm and extend it in front of you, fingers pointing forward.
  • Keep your extended leg, arm, and back straight throughout, using your core to maintain balance.
  • Hold for 10 seconds and come back to the plank position.
  • Repeat on the other side.
  • Do eight reps on each side.

5. Thread the Needle

  • Get into a modified side plank position
  • Lie on your left side propped up on your left forearm with wrist directly under shoulder.
  • Keep your knees bent and lower legs folded back, right leg resting over the left.
  • Let right armrest on right hip. Keep your hips off the ground.
  • Extend right arm straight overhead. Look up at your arm.
  • Ensure a straight line from the right fingertips to the left elbow.
  • Bring your right arm down and under your left armpit, as though threading a needle. Feel the twist in your sides and abs and not in your shoulders or neck.
  • Come back to the starting position.
  • Do 8 reps on this side
  • Repeat on the other side too.

CONCLUSION

Another advantage of doing core workout is that it improves your balance and posture, which makes you stand tall, automatically pulling in your tummy and making you appear leaner. With eating right and working out, watch your body get slimmer and your abs flatter and let the compliments pour in!

Ideally, fuel up two hours before you exercise by:

  • Hydrating with water.
  • Eating healthy carbohydrates such as whole-grain cereals (with low-fat or skim milk), whole-wheat toast, low-fat or fat-free yogurt, whole grain pasta, brown rice, fruits and vegetables.
  • Avoiding saturated fats and even a lot of healthy protein — because these types of fuels digest slower in your stomach and take away oxygen and energy-delivering blood from your muscles.
  • If you only have 5-10 minutes before you exercise, eat a piece of fruit such as an apple or banana.

During Exercise

*Keep your body hydrated with small, frequent sips of water.

After Exercise

  • Fluids. Drink water, of course. Blend your water with 100% juice such as orange juice which provides fluids, carbohydrates
  • Carbohydrates. You burn a lot of carbohydrates — the main fuel for your muscles — when you exercise. In the 20-60 minutes after your workout, your muscles can store carbohydrates and protein as energy and help in recovery.
  • Protein. Eat things with protein to help repair and grow your muscles.
  • It’s important to realize that these are general guidelines. We have different digestive systems and “a lot depends on what kind of workout you’re doing

So do what works best for you. Know that what you put in your body (nutrition) is as important as you what you do with your body (exercise). Both are crucial to keeping your engine performing at its best.

SELF EXAM

Are you working towards getting flat abs? What exercises d you prefer? Do share with us in the comments section below.

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