It is a dream for everybody to have a flat belly. Being physically active is a key to losing belly fat and should be combined with healthy nutrition. One should find an activity that they enjoy and do it 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.
The abdomen (which is less formally called belly, stomach, or tummy) is the part of the body between the chest and the pelvis. Here are several simple belly exercises that can be easily done at home to get flat abs.
Crunches / Sit ups
The crunches are very much beneficial for upper abdomen. To follow the crunches or sit ups you should lay on the floor and hold hands by ears rather than behind the head to prevent a neck strain. Bend the knees with the feet on the floor. Then lift the shoulders and upper back up and away from the floor with the face pointing toward the ceiling. Exhale as you come up as far as they can, hold for a second, then inhale and return to the starting position.
Crunch and twist
This exercise works on the obliques or the love handles. To make the crunch and twist you need to start from the same position as the sit ups. Then raise yourself up slowly and then twist the body from the waist. Do not twist your back or the shoulders, but only the waist should be used. Try to touch the left knee with the right elbow, untwist and go to starting position. The next time do the opposite side and try to touch the right knee with the left elbow.
Crunch Chop And Crunch Chop Twist
Lie on the floor while the legs are over the hips at 90 degrees and the arms are overhead. Take a deep breath, and while exhaling, lift the head and shoulders off the floor, and while crunching up, open the legs such that the arms chop through the legs. Repeat this movement for 1 minute.
Lie on the floor while the legs are over the hips at 90 degrees. Lower down the legs as low as possible without touching the floor. In this process you should remember not to lift the lower back. Then raise the legs to the starting position. Repeat this for about 10 times.
Pike and Extend
Lie on the floor with legs extended over hips. Then crunch up such that the hands reach towards the feet. Then bring the arms back overhead while at the same time lower the left leg towards the floor. Then crunch up again while the hands reach both the toes, but this time while bringing the arms back overhead, lower the right leg towards the floor. Repeat 20 times alternating sides.
Front Bridge exercise
This exercise is great for strengthening core muscles and is also good exercise to keep your back problems at bay. Suck the belly button and keep the body as straight as possible without locking the knees. Continue to breath and don’t hold the breath. Remain in this position as long as possible, then rest. Repeat 2-3 times. Gradually one can extend the time of holding themselves in the position.
Side planks are actually not just for your thighs but are also a great exercise for your abs as well. To make the side planks you must lie on any side of your preference and extend the feet and hips resting on the floor on top of each other. The elbow should be directly under the shoulder. Then contract the core muscles and lift the hips and knees off the floor. Hold for as long as possible and then return to the starting position. Then do the other side and repeat.
Lie on the floor with the arms by sides, the palms facing down and the legs over the hips at 90 degrees. Feet are flexed. Then lift the hips off the floor using core muscles while the legs are reaching towards the ceiling. Then return to the starting position. Repeat 15 times.
It is very important to keep your abdominal muscles in a good strength. They assist in the breathing process and provide flexibility and movement, protect the inner organs and are a key element for supporting the spine. They also provide postural support together with the back muscles. When we do the basic sit-ups and crunches, we only do up and down movement so we work on the “6 pack” area, but when we crunch and twist, we work the oblique muscles as the twisting movement is the one that work the obliques. Flaunt Flat abs with these simple exercises!!!!!