5 Simple Exercises to Get a Flat Tummy at Home with Ease
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. While finding an activity that you enjoy and do on a regular basis, such as walking, running or biking is great, it’s 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.
By Busola Agbabiaka
Crunches / Sit ups
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
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
Lie on the floor with your legs extended over your hips. 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.
Front Bridge exercise
Suck your belly button and keep your body as straight as possible without locking your knees. Continue to breathe and don’t 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.
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.
Crunch Chop And Crunch Chop Twist
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.
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