5 flat belly exercises that you can do at home
Besides being aesthetically unappealing, the problem with belly fat is that it can increase your health risks related to your heart health and diabetes. Here are a few exercises that can help you tone those abdominal muscles!health and fitness Updated: Sep 15, 2014 15:34 IST
As Indians we have a genetic disposition to store fat on our belly. This is why you often see people around you, who are relatively slim but have a belly bulging out. Besides being aesthetically unappealing, the problem with belly fat (also known as visceral fat) is that it's the most dangerous kind of fat and can increase your health risks related to your heart health and diabetes.
Along with eating right, here are a few exercises that can help you tone those abdominal muscles and work your core! And you can do them at home without any equipment, so do them at home or in the gym.
Also read:Kill belly fat in eight weeks!
Plank: Plank often known as the wonder exercise is the best exercise for fighting belly fat. This exercise is also good for your back and butt. Make sure while doing this exercise you use your core muscles to balance your body. In case you feel the body weight on the back try shifting it to your core or squeezing your butt muscles. When performing this exercise, target to hold the plank position for 45-60 seconds.
To see the video on how to perform the plank: http://www.fitho.in/guide/exercise/abdominals-core/plank/
Scissor Kick: Scissor kick is a simple exercise but you need to make sure that while performing the exercise you are working your stomach muscles. The best way to do is feel and clench the abdominal muscles while performing this.
To see the video on how to perform the scissor kick: http://www.fitho.in/guide/exercise/abdominals-core/scissor-kick/
Frog Sit Ups: Swap your sit ups with frog sits and feel the difference! While doing the frog sit up exhale while going up and inhale while coming back down. Remember your back should not completely touch the floor and while you go up, hold the pose for 2 counts.
To see the video on how to perform the Frog Sit Up: http://www.fitho.in/guide/exercise/abdominals-core/frog-sit-ups/
Superman Plank: This exercise will make you kick yourself for wasting your time doing crunches. A slightly advanced version of the plank; while doing the exercise, remember to engage your stomach muscles to balance and maintain stability.
To see the video on how to perform the Superman Plank: http://www.fitho.in/guide/exercise/abdominals-core/superman-plank-exercise/
Side Plank: The side plank is great to target those obliques, abs and back muscles. Get into the side plank position, try to keep your body straight, core muscles engaged and target to hold it for 30-45 seconds. If you can't at first, don't worry. Start with what you can, and gradually build your core muscle strength to hold this position for longer.
To see the video on how to perform the Side Plank: http://www.fitho.in/guide/exercise/abdominals-core/side-plank/
Note: While performing core exercises, be careful about your form. With the right form, you'll be one step closer to getting a flat stomach.
(Dhruv Gupta is the founder of the online weight loss programme Fitho (www.fitho.in) and the author of popular book on weight loss, Losing It- Making Weight Loss Simple).
First Published: Sep 15, 2014 15:09 IST