4 exercises help flatten tummy

4 exercises help flatten tummy

No need to run out and buy an Ab Lounge or other fancy equipment meant to help you develop your abdominal muscles. You can do these exercises right at home, without any special equipment. However, you should note that the best way to get a flat stomach is to combine ab exercises with other activities, such as walking. Walking an hour a day (even in 10 to 15 minute spurts at different times) will go a long way toward maximizing your tummy workout.
1.Standing push-ups. Do these in front of a wall at home, or even outside against a tree. Stand with your feet apart at hip-width. Your hands should go on the wall at shoulder height. Contract your abs and hold them in throughout the exercise. As you inhale, slowly lower your chest toward the wall. Keep you heels on the ground as you do this. When your nose is just inches from the wall, begin to exhale, pushing away until you have returned to your starting position. Build up to 15 repetitions. This will strengthen your arms as well.

2.Standing side crunches. Stand with knees slightly bent, placed hip-width apart. Form soft fists and bend your elbows, bringing your fists next to each other at the center of your chest. Take a deep breath to begin. Exhale and bend from the waist, lowering your right rib toward your right hip bone. Squeeze your abs as you do this. Inhale yourself back up to start, and then exhale to the left. You can do this alternating for 1 to 2 minutes.

3.Standing oblique twist. Your stance should be one of feet placed hip-width apart. Make a goal post with your arms by holding them at shoulder height with the elbows bent up at 90 degrees (your palms should be forward). Inhale, and then as you exhale lift your right knee up and rotate toward the right. This will twist through your waist. Contract your abs as you do this, and keep your hips forward. Inhale to lower your leg and twist back. Do the same with the left knee, rotating to the left. Alternate sides for a minute or two. This will also help your leg muscles.

4.Bench plank leg lifts. This exercise will help you strengthen your deep core muscles. You will need a sturdy bench or table - a lower table is about right. Place your hands near the edge and then move your feet out. Your body should form a plank in a straight line from the top of your head down to your feet. This exercise requires you to tighten your abs and buttocks as you balance on the balls of your feet. Keep your torso lengthened throughout this exercise, but do not forget to tighten your abs. Inhale to begin, and then as you exhale lift your right leg off the ground. Inhale your right leg down and then exhale your left leg up. You should start at 30 seconds of alternating legs and try to work up to one minute.

3 exercise tips fat loss strength gain women

3 exercise tips fat loss strength gain women

I'm a certified personal trainer, and below are 3 tips to help you reach your fat loss and/or strength gain goals.

Strength Training and Its Aerobic Effect

An intense set of lifting weights will raise heart rate. Though the set may last 10-30 seconds, this is all that's required to force the cardiovascular system to adapt to the stimulus.

The longer an intense strength training set, the more the cardiorespiratory system must work. After a set of 20 reps with heavy weight in a compound lower body exercise, your heart will be thumping. Twenty reps of dumbbell curls or triceps kickbacks won't do much for heart rate.

But 20 reps of a heavy full range squats, leg presses, or pull-ups will spike heart rate to supply these multiple large muscle groups with lots of oxygen.

Strength training indeed produces an aerobic training effect, even though this type of exercise is called "anaerobic." You must lift intensely with compound (multi-joint) exercises to get the cardio effect I just described. When compound movements are performed this way, a fat loss effect is greater than when strength training is performed with low reps.

Strength training does not replace cardio exercises, so you should always have cardio workouts as a regular feature in your fat loss regimen.

Burst Training for Fat Loss

A single burst of high energy physical activity that lasts for around 60 seconds, done a total of eight times spread throughout the day, will actually do far more for fat loss than will an hour and a half nonstop on any type of cardio equipment, or jogging or bicycling outdoors.

This is because 60 seconds of highly intense movements provoke a fat-burning hormonal response, making these hormones continue to circulate throughout your body in elevated amounts, all day long, bringing up resting metabolic rate.

Squat Form

The squat is one of the premier exercises for gaining strength and achieving weight loss. Before using a bar, first master your form with bodyweight squats in front of a mirror. When you feel that your form is good, use a light bar.

The Web is full of videos of people executing really bad squat form. It's not surprising that many of these trainees are using a heavy barbell. People are so eager to be "squatting big" that they never learn good, efficient form. Proper form is vital for avoiding back injury and for maximizing fat loss and strength gain results.

The back squat should be powered by the glutes and legs, not the lower back. When you feel confident squatting with a light bar, enlist a certified personal trainer inspect your form.

Make sure that the trainer views your profile to get a good look at your lower back as you squat, to make sure that you do not lose the lumbar arch. Ask the trainer to watch your feet and knees for proper tracking.

By implementing these 3 exercise tips, you will expedite reaching your fat loss and strength gain goals.