8 Wonder ways for a flat tummy
Blame it on SRK's six-pack-magic, Aamir's eight-pack-charisma or Priyanka's
hot bikini bod, but flaunting the flattest tummy and a set of well toned abs is the latest dream for many youngsters.
But, they usually tend to forget that it takes more than just basic crunches and crash dieting to carve a drool worthy,
flat stomach. Explains fitness trainer, Deanne Pandey, "Ab exercises + cardio exercises + right diet – this is the most
effective formula to achieve well-toned abdominal muscles. Missing upon any one of these will take away the real impact
of an abs-workout."
"An ideal diet and workout for every individual depends upon his/her weight loss requirement, body type and body shape,"
suggests Pandey. For instance, a pear shaped person may indulge in a less strenuous workout and minimal diet
modifications to get the desired tummy in comparison to an apple shaped body, who is usually heavy in the tummy area.
Here are a set of workout and physical activities, which when combined with an ideal eating plan and cardio workouts
can assure you of the killer abs that you always dreamt of...
1. Naukasana- A common yoga posture that works wonders on your abs.
Method: Lie flat on the ground, with your back on the floor. Raise your upper body and legs to an angle of 30 degrees
and hold the posture for 30-40 seconds, then relax. Repeat this asana for 10 times to begin with, graduating to 30 times.
Breathe normally all through the work out.
"Holding onto the posture tightens and contracts your upper and lower abs while repeating the movement tones them up,
" tells yoga expert Usha Chegappa of Bharat Thankur's Artistic Yoga.
2. Ushtrasana : It is the counter pose to naukasana .
Method: Stand on your knees, with heels facing upwards. Arch your back, placing your hands on your knees one by one.
Hold your head behind pushing your belly outwards. Hold this posture for 30 seconds and repeat 30 times.
"During naukasana , the ab muscles contract building up tension in the area, while ushtrasana releases the tension by giving
your tummy a good stretch. It is important to practice ushtrasana after naukasana to save one's back from injury,"
explains Usha.
3. Basic crunch : The good old crunch still remains the best exercise to bag the perfect abs.
Method: Lie on the floor with your legs off the floor in a right angle. Keep your shoulders just above the floor. Breathe in
and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees and breathe out while
you relax. Repeat this exercise 15-20 times to begin with.
"Don't arch your back. The crunches will help you contract your abdomninal muscles giving them an effective workout,"
suggests Deanne.
4. Bridging: Stretch till you feel the burn!
Method: Lie flat on the floor with your hands resting by your sides, feet flat on the floor, shoulder widtth apart and knees
bent. Now, contract your abdominals, lower back and gluts and slowly lift your midsection to form a bridge from your knees,
through your hips to your shoulders. Hold this position for a few seconds, and then slowly lower. Fitness expert Kiran Swahney
suggests, "Avoid this exercise in case you are suffering from lower back problems."
5. Lying Torso Twists: Twisting motion stretches the oblique muscles.
Method: Lie on the floor with knees pulled over your chest. Place a ball between your knees and stretch arms to the sides like
an airplane, palms facing up. Contract your abs and twist your hips to the right, bringing knees towards the floor Don't touch
the floor, but use your abs to bring your knees back to the start and go to the other side.
"Make sure your shoulders lie flat on the floor and keep breathing normally," advises Kiran.
6. Cycling: Not on the cycle, but on the floor.
Method: Lie on the floor and raise your legs. Make slow pedaling motions with both your legs alternatively. Keep breathing normally.
Touch your left elbow to your right knee, then your right elbow to your left knee.
"The slower and controlled are the motions, more is the pressure exerted on your abs giving better results," explains Deanne.
7. Side plank: targeted to your oblique muscles or side abs.
Method: Lie down on your side with elbows supporting your body above the ground. Now lift your body sideways. This will make
you feel the stretch on your oblique muscles giving them a good workout. 2-3 sets of 15-20 movements are ideal.
"Make sure your body is in one line without any bends and arches. If indulging in a strenuous workout is on your mind, hold in
the position and pulsate," adds Deanne.
8. Dancing wonders: Feel the pulse
"Stomach muscles are core muscles involved in any kind of dancing. A toned stomach accentuates your moves, while dance
movements make your stomach s*xy. It's a co-related process," says dance instructor, Nanda Kundu.
Some of the dance forms that can help you tone your stomach include Lindy Hop, Jive, cha cha and belly dancing.
"All these forms of dance involve lots of lifts, dips and tricks which give a great workout to the stomach muscles," adds Nanda.
The above mentioned abdominal muscles are required to be repeated over a period of time to get desired results.
"Give sufficient rest between abdominal exercises and sets. Increase the amount of repetitions that you perform
each week by two times, until you can comfortably perform 20 repititions of each abdominal exercise," advises Kiran.
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