Are you having trouble wearing your favorite black dress? Do you insist on seeing your belly fat in the mirror every morning while getting ready? If your answer is yes, now is the time to do something serious about it and start getting healthy and fit.
Most overweight people carry fat in their midsection. This fat is a risk factor for many health conditions, including heart disease and type 2 diabetes.
Losing fat around the abdomen can be difficult. Even with diet and exercise, it often makes the back of the body slimmer.
However, there are many methods that a person can use to reduce total fat and tone the abdomen.
Exercises you can do to get Flat Stomach
Planks
Go to the ground in the press up position. Place your weight on your forearm as you bend your elbows. Draw a straight line across your body from the shoulders to the ankle, inhale the navel into the spine, and relax by holding that position for a while. You will initially be able to hold the pose for only 8-10 seconds. Don’t worry, it will only increase if you do. Repeat five to six times.
This is a great flat belly exercise because it strengthens your inner core muscles, upper and lower abdominal muscles and burns more calories than other abs exercises. It helps to improve posture by creating isometric strength. According to Vinata Shetty, the plate strengthens the muscles of the abdomen and spine.
Boat Pose
If you want to try strenuous exercises for flat abs, then you should apply boat asanas for your workouts. By doing this yoga posture regularly, you can achieve the goal of making your stomach flat.
To begin, sit on your knees on the floor. Bend back slightly, then raise your legs up and keep them straight until your body makes a V shape. Your arms should be forward and parallel. Keep your palms forward. While doing this exercise, engage your abdominal muscles and keep your stomach cool and flat.
It is a great exercise for abs as it targets and strengthens core muscles and improves balance.
Sit Ups
To strengthen your abdominal muscles this exercise is useful. Start by lying on a rug. You can put your hands behind your head or cross them in front of your torso. Now leave your lower body intact and move towards your knees. Take a deep breath and breathe as you climb. Breathe as soon as your body returns to the mat. Make sure your hands aren’t overly stressing on your head and neck. You must use your abdominal muscles to move up and down, so be careful not to stretch your neck while doing this exercise. Do this 10-15 times.
Bicycle Crunch
You need this exercise if you want a flat stomach. For Bicycle crunch exercise, lie down on your back. Place your palms under your head and raise your legs to a 90-degree angle. Place your right hand on your head, rotate your body and bring your right elbow to your left knee. Alternate limbs bring your left elbow to your right knee. This exercise should be done slowly for best results.
As research has shown that this exercise works all the major muscles in the abdomen, the crunch cycle is a great exercise to include in flat abdominal exercises.
Crunches
Crunchies are considered to be the fastest way to burn belly fat and are very easy to make at home without any equipment. They increase endurance and strength in your abdominal muscles. Lie flat on the floor, place your hand behind your head, bend your knees and keep your feet flat on the floor. Raise your upper body off the floor as you climb, and when you descend, stop breathing. Repeat, rest for a few minutes.
Side Plank
This will help maintain proper posture and reduce stress on the spine and therefore help prevent back problems. Strengthening the abdominal and back muscles can be practiced at any time but staying steady is important here. Battlefield Fitness recommends many workouts as you need to maintain fitness.
Stretch your legs and lie on your right side, which means your feet and hips are resting on the floor with each other. Keep your right elbow down to your shoulders, and shrink your core muscles while lifting your hips and knees off the floor. Hold that position for a few seconds and return to normal. Repeat this on the other side.
Russian Twist
Sit on the mat and bend your knees slightly, heel should be flat on the mat. Now start bending backwards until your abdominal muscles are engaged. You can also reach this stage by lying on the floor first. Now, bend your knees and lift your body towards the knees. Your torso and thighs. Forms an asymmetrical homogeneous V shape formed by the arms. Place your hands directly in front of your face. Gently rotate from side to side. Make sure you are moving with the strength of your abdominal muscles, not just your arms. When you are best at this exercise, you can try to catch the ball or weight while walking sideways.
Mountain Climbers
To do this exercise, place both hands on the floor in front of you, shoulder width apart (as if you were about to complete a push up). Then, to move your leg forward, pull your right leg forward and your left leg backward. Stay on tiptoe while exercising, alternating each leg for the desired number of alternatives. The upper body should not move while exercising.
To increase difficulty, you can speed up your steps when you are comfortable with the technique or add extra height by using a ball shot ball to work your hands and balance. In addition to giving some good heart training while climbing, you will also work on your abs as you need to engage your core for this exercise.
Medicine Ball Slam
You will need a non-bouncing medicine ball for this exercise. With both hands, lift the medicine ball over your head and place your feet shoulder-width apart. The knees should be slightly bent. Now sharply lower the ball down, bending at the lower back, and drop it to the floor. Try to get into a rhythm to catch the ball when it hits the floor. You should not lose balance or posture during this exercise. If you do, it may be because the medicine ball you are using is too heavy.
The Medicine Ball Slam is a full-body exercise that strengthens your core and helps tone your stomach.
Skipping
Apart from abdominal exercises, if you want a flat stomach, then you should try to include some heart exercises in your workout. While running, cycling and swimming are great forms of cardio exercise, in which case a skipping is useful as it can be done indoors along with other abdominal exercises. Appropriate technique is required for jumping for fitness: every time the rope passes you should raise your feet only a few centimetres above the ground and make sure your heel does not touch the ground. Make sure you twist the rope with your wrist instead of your hand.
Skipping works diagonally to your transverse abdominis, rectus abdominis, and your inner and outer. It is essential to incorporate cardiovascular training into your flat stomach workout, as it will help burn calories and help you lose weight as well as tone your abs.
