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Get a Flat Tummy at Home with These 8 Simple Exercises
July 3, 2014 Food & Nutrition
When Ive written in the past about the best foods
that help fight belly fat, Ive mentioned that a proper
nutrition is just part of the picture. Most of belly fat
is a consequence of unhealthy lifestyle - being
physically inactive and consuming too much
calories. Being physically active is a key to losing belly fat and should be combined with healthy nutrition.
You will see much slower results if you only eat foods that target belly fat without exercising. While
finding an activity that you enjoy and do on a regular basis, such as walking, running or biking is great, its
also recommended to target the specific area of the belly to tone the muscles and give the area a better
definition and shape. And here come several simple belly exercises that you can easily do at home.
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The abdomen (which is less formally called belly, stomach, or tummy) is the part of the body between the
chest and the pelvis. The abdominal muscles assist in the breathing process, provide flexibility and
movement, protect the inner organs and are a key element for supporting the spine and they also provide
postural support together with the back muscles.
In the front of the abdomen, there is a major muscle called the rectus abdominis, also known as the abs
and lower abdominals, it is a paired muscle running vertically on each side of the anterior wall of the
human abdomen. The obliques are the muscles on the side of the upper body that assist in turning the
body from side to side. This is the area of the body which is also called love handles. It is important to
properly work your obliques as toning them can help create a nice looking waist and better movement.
When we do the basic sit-ups and crunches (see exercise 1), we only do up and down movement so we
work on the 6 pack area, but when we crunch and twist (exercise 2), we work the oblique muscles as
the twisting movement is the one that work your obliques.
Crunches / Sit ups 1.
This exercise is beneficial for your upper abdomen. Lay on the floor and hold your hands by your ears
rather than behind your head to prevent a neck strain. Bend your knees with your feet on the floor. Then
lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling.
Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting
position. Repeat 15-25 times.
Crunch and twist 2.
This exercise works the obliques (also known as love handles). Start with the same position as the above
exercise (crunches), but this time raise yourself up slowly then twist your body from the waist (not back
and shoulders). Try to touch your left knee with your right elbow, untwist and go to starting position. The
next time do the opposite side and try to touch your right knee with your left elbow. Repeat on each side
10-15 times.
Pike and Extend 3.
Lie on the floor with your legs extended over your hips (see the left image). Then crunch up so your hands
reach towards your feet. Then bring your arms back overhead while at the same time you lower your left
leg towards the floor. Then crunch up again while your hands reach both your toes, but this time when you
bring your arms back overhead, lower your right leg towards the floor. Repeat 20 times alternating sides.
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Front Bridge exercise 4.
This exercise is great for strengthening your core muscles and is also good for the back (read my other
post for more great exercises to strengthen your back). Suck your belly button and keep your body as
straight as possible without locking your knees. Continue to breath and dont hold your breath. Hold
yourself in this position as long as you can, then rest. Repeat 2-3 times. Gradually extend the time of
holding yourself in the position.
Hip lifts 5.
Lie on the floor with your arms by your sides. Your palms facing down and your legs over your hips at 90
degrees. Feet are flexed. Then lift your hips off the floor using your core muscles while your legs are
reaching towards the ceiling. Then return to the starting position. Repeat 15 times.
Ha asztms,
clinlife.hu/Asztma
ismerjen meg egy kutatst,
amelyhez betegeket keresnek. Infk
itt!
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Crunch Chop And Crunch Chop Twist 6.
Lie on the floor while your legs are over your hips at 90 degrees and your arms are overhead. Take a deep
breath, and when you exhale, lift your head and shoulders off the floor, and as you crunch up, open your
legs so your arms chop through your legs. Repeat this movement for 1 minute.
When you want to work your obliques, chop each hand through the opposite leg, for example, when you
lift your head and shoulders off the floor, chop with right hand through your left leg and alternate between
the sides.
7. Side Plank
Lie on your right side while your legs are extended and your feet and hips resting on the floor on top of
each other. Your right elbow should be directly under your shoulder as per the illustration. Then contract
your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to
the starting position. Then do the other side and repeat.
8. Leg Drop
Lie on the floor while your legs are over your hips at 90 degrees. slowly lower your legs as low as you can
without touching the floor, but make sure not to lift your lower back. Then raise your legs to the starting
position. Repeat 10 times.
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After youve worked your belly muscles, dont forget to pay attention to your back with these top 13
exercises:
Top 13 Exercises to Strengthen Your Back and Reduce Back Pain
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6 of 12 2014.07.24. 14:33
2 Responses to Get a Flat Tummy at Home with These 8 Simple Exercises
Gina Mataur says:
July 5, 2014 at 9:29 pm
Really helpful healthy tips i want to help me get into shape
Reply
1.
Sharon schumacher says:
July 9, 2014 at 10:30 pm
I could really use help in this area
Reply
2.
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