There are many stomach exercises for people who want to shape and strengthen their midsection. It is easy to find different exercises, but how do you know what are the best stomach exercises?
According to recommendations by fitness experts, listed here are what appear to be some of the best stomach flattening exercises.
1. Crunchless Crunch
Regular crunches are excellent for working the muscles at the front of your stomach, but they do very little for the transverse abdominal muscles deeper in the midsection, plus they put strain on your back and neck. This exercise works the transverse muscles with no back or neck strain. It involves pulling the belly button in towards the spine.
To begin, either kneel or lie on your stomach. Relax your body as much as possible, and then use only the lower abdominals to move your belly button toward your spine. Hold for 10 seconds. If holding for 10 seconds feels easy, hold for a longer period.
2. Hip Lift
Remain on your back for this exercise that also flattens the stomach. Put your arms at your sides with palms facing up to the ceiling. Put your legs straight up in the air so that the soles of your feet are facing the ceiling and your legs make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Now, contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
3. Long Arm Crunch
For this exercise, remain on the floor with your knees bent and feet flat. Lie back and extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Other best exercises include the vertical leg crunch, torso twists, and any Pilates routine.
Wednesday, August 27, 2008
Sunday, August 24, 2008
3 Exercises to Lose Stomach Fat
The stomach is a problem area for lots of people, and those who want to lose fat of their belly are many. A balanced diet is something you must think about, but there are some excellent stomach exercises to help along the process.
The following exercises are specifically designed to help reduce belly fat. They are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, you should advance to something more demanding.
1. Vertical Leg Crunch
This exercise is a variation on the traditional crunch. Lie on your back on a flat surface. You can use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough so you cannot see them. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdomen muscles and lift your shoulders, head and upper back up to about a 30 degree angle. Do not lift with your hands or lead with your head.
2. Long Arm Crunch
For this stomach exercise, lie on the floor with your knees bent and feet flat. Extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Also, do not lead with your arms, and keep them straight and alongside your head.
3. Reverse Crunch
Lie on your back, with a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at 90 degree angles and your hips make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
The following exercises are specifically designed to help reduce belly fat. They are targeted at beginners, so give them a try if you are just starting out. Once you have mastered these, you should advance to something more demanding.
1. Vertical Leg Crunch
This exercise is a variation on the traditional crunch. Lie on your back on a flat surface. You can use a mat or towel to cushion your spine. Put your hands behind your head, with elbows out far enough so you cannot see them. Now lift your legs straight up into the air, crossing your ankles and bending your knees slightly. Contract your abdomen muscles and lift your shoulders, head and upper back up to about a 30 degree angle. Do not lift with your hands or lead with your head.
2. Long Arm Crunch
For this stomach exercise, lie on the floor with your knees bent and feet flat. Extend your arms straight back on the floor as though you are reaching above your head. Contract your abs and slowly lift your arms, head and shoulders off the floor to about a 30 degree angle. Hold it, and then slowly lower your shoulders back to the floor. Also, do not lead with your arms, and keep them straight and alongside your head.
3. Reverse Crunch
Lie on your back, with a mat or towel to cushion your spine. Put your arms at your sides with palms facing up to the ceiling. Put your legs in the air so that your knees are bent at 90 degree angles and your hips make about a 90 degree angle with your torso. Keep your knees unbent and as straight as possible.
Contract your stomach muscles so that it feels like your belly button is being pulled toward your spine, while at the same time gently lifting your hips off the floor. Raise your hips to height of a few inches, keeping your legs extended straight upward. Hold this position, and then slowly lower your hips back to the floor.
Wednesday, August 6, 2008
5 Things: Burn 100 Holiday Calories
Holidays are a great time to get together with family and friends, to share laughter and memories, and to eat a ton of delicious decadent foods. Here are five easy ways to burn 100 calories around this time of year:
1. Vacuum your entire house before your guests arrive for 25 minutes.
2. Clean vigorously around the house for 30 minutes, scrubbing the shower and bathroom, washing the windows and floors, and sweeping the stairs.
3. Iron your family's fancy party clothes so they look pressed and neat for 25 minutes.
4. Crank up the holiday tunes and dance with your family and friends for 20 minutes.
5. Take your dog, or just yourself for a brisk 15 minute walk.
You've got to do all of this stuff anyway, right? Well, maybe not the ironing! Now you know at least, that all that hard work is burning calories too.
1. Vacuum your entire house before your guests arrive for 25 minutes.
2. Clean vigorously around the house for 30 minutes, scrubbing the shower and bathroom, washing the windows and floors, and sweeping the stairs.
3. Iron your family's fancy party clothes so they look pressed and neat for 25 minutes.
4. Crank up the holiday tunes and dance with your family and friends for 20 minutes.
5. Take your dog, or just yourself for a brisk 15 minute walk.
You've got to do all of this stuff anyway, right? Well, maybe not the ironing! Now you know at least, that all that hard work is burning calories too.
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