We Indians have this problem of
a protruding tummy even if we are slim otherwise. It has to do with the way we
eat and our lack of exercise. Most people think they need to join expensive gyms
and do 100 crunches everyday to get those celeb-like flat abs. But the truth is
it is just about eating the right food, doing some belly-busting yoga poses and
trying these simple exercises.
How to get Flat tummy with some Light Exercise
Crunches
/ Sit ups
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.
Punch
your way to a flat stomach.
Take your workout indoors with
boxing. Aerobic kickboxing is more than just a great belly fat-burning, cardio
workout. All those arm thrusts and high kicks firm abs, too.
Pike
and Extend
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.
The
Plank
Lie down on your tummy and then
come on your palms and toes. Lift the knees off the floor. Draw your tummy
muscles up and breathe deeply into the side and back of the rib cage. Aim to
hold the pose for 30 seconds.
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.
Add
avocado to your diet
Just half an avocado contains
10 grams of MUFAs (monounsaturated fatty acids), which halt blood sugar spikes
that tell your body to store fat around your belly. Eat these in ¼ cup servings
to ward off belly fat without overdoing it.
Talk
and walk
Instead of catching up with
friends over food and drinks, suggest a reunion on the move—you're likely to
work out 104% harder if you have an exercise buddy. Suggest a weekly
walk-and-talk session, form a friendly fitness club, or try a new class at the
gym together.
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