All experts agree that physical activity or better said exercise is the key for losing belly fat. Another important factor is healthy nutrition.
Belly fat is caused by unhealthy lifestyle, or in other words being physically inactive and consuming too much calories. Besides walking, running or biking on regular basis, it is important to target the specific area of the belly to tone the muscles and give the area a better definition and shape.
In this article we are presenting you few simple belly exercises that you can easily do at home.
Scale Pose – Tolasana (toh-LAHS-uh-nuh) is an arm balancing pose that requires and creates strong abdominal muscles.
With this exercise you will strengthens the abdominal muscles, arms, and wrists. In addition, the deep abdominal work stimulates your digestive system. This pose also increases flexibility in the hips and wrists. You should begin in Lotus Pose (Padmasana). So, your legs should be crossed with the top of each foot resting on the opposite thigh. Then place your hands on the floor on either side of your hips. Exhale as you press your palms firmly into the floor. Draw your abdominal muscles in and up, and lift your legs and buttocks off of the floor. It is recommended to hold suspended for 5 breaths, and then release by lowering yourself back to the mat. Change the cross of your legs and repeat for the same length of time. More advanced practitioners can hold the pose for up to 100 breaths.
For this exercise start off with doing four sets of abdominal twists. In the first set, perform 5 repetitions, and then try and perform between 8 – 10 repetitions for the second and third set. Those repetitions in the second set are planned to be a challenge, but if you find they are too easy or too hard you can decrease or increase the amount of repetitions based on your preference. Then, for the last set, go all out and try to do as many repetitions as possible. Try to only take a 30 – 45 second break in between sets.
You should know that picking a workout time and sticking to it is good for building a habit, but as health blog Greatist points out, it’s also good for performance.
Many experts explain that when you work out at the same time every day you have higher oxygen consumption, and lower perceived exhaustion. Actually, the longer you stick with a routine, the easier it feels. So, does it matter what time you work out? Greatist suggests the question is more complicated than you’d think.
For afternoon workouts, it’s all about body temperature.
THE SWAN DIVE
The swan actually is an extension exercise. This is one of the best exercises that you can do as acounter stretch for the manyforward flexion exercises in Pilates mat work. This exercise opens the front – body, and also expands the chest and stretches the abdominals, hip flexors and quadriceps.
Swan is great for strengthening. Throughout swan, the abdominals stay engaged and the shoulders, back, inner thighs, pelvic floor, glutes and hamstrings are at work.
See the tips below for modification ideas for this exercise.
Time Required: 5 minutes
Here’s How to perform it: Lie on the mat face down. You should keep your arms close to your body as you bend your elbows to bring your hands under your shoulders. Shoulders should be away from the ears. The legs are usually together, but it is acceptable to do this exercise with the legs shoulder-width apart.
The V pose is another yoga exercise. This pose is excellent for both, fat burning and stomach toning effects. In order to perform this exercise, sit down with your legs extended straight out in front of you.
You have two options: grab each of your big toes or anywhere on your calves. This hold will act as a stabilizer to assist you in performing the exercise. Lean, or use momentum to “rock”, backwards while at the same time flexing your core muscles until you resemble a V shape, such as the one shown in the picture above. If this pose is more of a challenge, when you get to the V position let go of your legs/ toes and try to hold this position using only your core muscles (this will be very difficult, not recommended for beginners). Hold for 10 – 15 seconds.
The Abdominal Twist or also known as Upper Body Twists or Seated Twists is great exercise for your abs, or more precisely the obliques. Additionally, it works your upper abs and lower abs. In order to perform this exercise, swing your arms around each exercise, while keeping your hips and head stationary. Sit on a mat or other flat surface, with your knees slightly bent. Lean back while keeping your head and hips still. You should exhale and reach across your body to the right, swinging your left hand. Go as far as your normal range of motion allows. Inhale, and return back to center. Repeat, to the other side. Return to starting position, this is one rep.