5 stomach exercises that you can do at home for a flat stomach – Lose 20 pounds in a month diet plan


Is it hard for you to fit into your favorite black dress? Do you stress looking at the belly fat in the mirror as you get ready every morning? If so, now is the time to do something serious about it and start working for a healthier and fitter person. Not only does belly fat look bad, but it is also a storehouse for many internal problems, such as diabetes, heart disease, and more. Belly fat or visceral fat is fat that builds up between your organs such as your stomach and intestines. This produces toxins that affect the functioning of your organs and puts you at high risk for diseases such as type 2 diabetes. If you are trying to lose weight around your waist, you need to start by eating a high-fiber diet. Make sure you restrict your intake of sugar, which also includes cola sugar and cold coffee. Beware of processed foods, as they may already be loaded with trans fats. In addition to conscious eating, you need to have an active lifestyle. Take 30 minutes off your busy schedule each day to walk, play a sport, swim, or indulge in any activity that gets you moving. Burning calories is the key to reducing abdominal fat. Finally, to turn flab into fab, you need to target this specific area to get rid of fat and tone your muscles. Here are some stomach exercises that can help you stay fit, as CrossFit coach Vinata Shetty suggested.1. BoardsOne of the best exercises you can do for your core is a plank. Helps improve posture by building isometric strength. According to Vinata Shetty, the planks tone and strengthen the muscles of the abdominal region and support the spine. Get down on the floor in the up position. Put the weight on your forearms as you bend your elbows. Form a straight line through your body from your shoulders to your ankles, suck your navel into your spine and hold the position for a while and relax. At first, you may only be able to hold the position for 8-10 seconds. Don’t worry, this will increase as you continue to do this. Repeat the same thing five or six times. (Read also: 5 best board exercises for a solid rock core)

board

2. Side boardIt helps maintain a correct posture and reduces stress on the spine and therefore helps to prevent back problems. It strengthens the abdominal and back muscles and can be practiced at any time, but consistency is the key here. Stretch your legs and lie on your right side so that your legs and hips rest on the floor. Put your right elbow under your shoulder as you contract your core muscles, lift your hips and knees off the floor. Hold the position for a few seconds and return to the normal position. Repeat the same thing on the other side. (Read also: How to perfect the position of the board)

side plate

3. Sit UpStrengthening the abdominal muscles is the advantage of this exercise. Start by lying on a mat, face up. You can put your arms behind your head or cross them in front of your torso. Now, keep your lower body still and move your upper body to your knees. Take a deep breath and exhale as you climb. Inhale as you bring your body back on the mattress. Make sure your arms don’t push your head and neck too hard. You should use your abdominal muscles to move up and down, so make sure your neck is not tense during this exercise. Do this 10-15 times.

stand up

4. Russian twistSit on a mat and bend your knees slightly, your heels should be flat on the mat. Now, start leaning on your back until you feel that your abdominal muscles are engaged. You can also reach this position by lying on the floor first. Now bend your knees and lift your upper body to your knees. You would create an imaginary V shape with your torso and thighs forming the V’s arms. Keep your arms straight in front of your face. Slowly turn from side to side. Make sure you move with the strength of your abdominal muscles and not just your arms. As you improve in this exercise, you can try to hold a ball or weights as you move from side to side.

Russian upheavals

5. Crunching Crunches are considered the fastest way to burn belly fat and are very easy to make at home without any equipment. They tend to develop endurance and strength in the abdominal muscles. Lie on the floor, place your hand behind your head, bend your knees, and place your feet on the floor. Lift your upper body off the floor, exhale as you ascend, and inhale as you descend. Repeat for a few minutes and relax. (Read also: How to make crunches?)

scratch 625

Disclaimer:

The opinions expressed in this article are the personal opinions of the author. NDTV is not responsible for the accuracy, completeness, adequacy or validity of any information in this article. All information is provided as is. The information, facts or opinions appearing in the article do not reflect the views of NDTV and NDTV does not assume any responsibility or liability for the same.



Source link

Leave a Comment