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.
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.
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.
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.
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.
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.
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