ADVERTISEMENT

Stubborn Belly Fat? Try These Belly-Flattening Pilates Workout

Waging the battle against the bulge? Try these simple moves, irrespective of your level of fitness, to win it.

Updated
Fit
3 min read

First to come and last to go - that’s what they say about waistline fat. To make matters worse, abdominal and stomach exercises are no cakewalk either. Are you also currently waging the battle of the bugle? Here’s an attempt to simplify and make tummy-flattening exercises more comprehensive for you.

We got Norway-based Yoga and Pilates instructor Anne Dybevaag, a 52-year-old fitness expert, to give us a masterclass in some exercises which you can easily incorporate in your daily regime.

You can try these simple moves irrespective of the level of fitness you’re at. However, it’s important to keep your individual medical history in mind before doing so. Consult a doctor or physician before picking them up and be mindful of your body while performing them.

ADVERTISEMENT

Table Position

It’s important to keep in mind to not strain your your thighs or legs which is the first instinct if you have a weak core.
(Photo: FIT)

For the table position, lie flat on your back, tuck your chin in for an elongated spine and rise your legs, bent at a 90 degrees at the knees. While raising your legs, engage the muscles in the abdomen and stomach. It’s important to keep in mind to not strain your thighs or legs which is the first instinct if you have a weak core.

ADVERTISEMENT

Leg Raises

Engage the lower abdomen for the lifts with especial care to not strain the back.
(Photo: FIT)

Engage the torso in a similar way as in the table position for leg raises. If raising the legs all the way is hard for you, you can come half way. Go as high as you can without bending your knees and straining yourself. You should exert, but there should not be any extreme discomfort in any part of the body. Engage the lower abdomen for the lifts with especial care to not strain the back. People with lower back issues should consult a doctor or physician before doing this exercise.

ADVERTISEMENT

Crunches

Breathe in deeply as you come up, breathe out through your mouth when you come back.
(Photo: FIT)

Crunches are the age-old nemesis of belly fat. Not only do they help you get rid of the extra fat around your belly, but also strengthen the core immensely. Lie flat on your back with bent knees, chin tucked in and hands behind your head. Take care not to strain your neck. Breathe in deeply as you come up, breathe out through your mouth when you go back.

ADVERTISEMENT

Boat Pose

If you’re slightly advanced, you can straighten your legs and raise them so that your body forms a ‘V’.
(Photo: FIT)

The boat pose is a very effective exercise for targeting the core muscles. For the boat position, bend your knees like it’s done for a table top, lift the upper body to sit on your hips. Keep the stomach strong and raise your hands by your side with palms facing the ceiling.

If you’re slightly advanced, you can straighten your legs and raise them so that your body forms a ‘V’. Hold this position for as long as you can, and then a little more.

ADVERTISEMENT

Plank

If you’re a beginner, start with holding a plank for thirty seconds and increase it by ten seconds every day.
(Photo: FIT)

For the plank, keep the back straight and the core engaged. Rest your body weight on your forearms, but keep the core engaged the whole time. If you can, you raise one foot and rest the toes of the raised foot on the heel of the resting one. If you’re a beginner, start with holding a plank for thirty seconds and increase it by ten seconds every day.

(Join us on our weight loss journey with top nutritionists guiding us all the way. Our Facebook community invites you to share tips, success stories and results by clicking here. You can also reach out to us on fit@thequint.com or simply comment below.)

(Wondering how to lose weight? Follow FIT.)

(This story was auto-published from a syndicated feed. No part of the story has been edited by The Quint.)

(The Quint is available on Telegram. For handpicked stories every day, subscribe to us on Telegram)

We'll get through this! Meanwhile, here's all you need to know about the Coronavirus outbreak to keep yourself safe, informed, and updated.

Liked this story? We'll send you more. Subscribe to The Quint's newsletter and get selected stories delivered to your inbox every day. Click to get started.

The Quint is available on Telegram & WhatsApp too, click to join.

Read and Breaking News at the Quint, browse for more from fit

Topics:  Weight Loss   World Health Day   Fitness 

ADVERTISEMENT
Published: 
Speaking truth to power requires allies like you.
Become a Quint Insider
25
100
200

or more

PREMIUM

3 months
12 months
12 months
Check Insider Benefits
Read More
ADVERTISEMENT
Stay Updated

Subscribe To Our Daily Newsletter And Get News Delivered Straight To Your Inbox.

Join over 120,000 subscribers!
ADVERTISEMENT
More News
×
×