Deflate That Spare Tire
With your busy lifestyle there never seems to be enough hours in the day, right? You donât have enough time to go to the gym. You donât even have time to stand up away from your computer. It can be difficult to find time to exercise but it’s important to be active. The most commonly heard body image complaints are spare tire, muffin top or fat in the abdominal area.There are some easy abdominal exercises that you can do even at home. Here are some examples:
Targeting mostly the upper abdomen, however when done correctly sit-ups will strengthen your entire core. Lay on your back with your knees bent (place your feet under a weight or bench if needed). Focusing on controlling your abs sit all the way up, so your chest touches your knees then slowing lower yourself back down to laying. Keep your hands by your side so you’re not pulling on your neck. Repeat this movement tightening your abs all the way up and all the way down. Do the movement slowly so you don’t put strain on your back.
- Lying Leg Lifts
This exercise targets the lower abs. with this kind of exercise, you are on the same position as with the crunches, you lie flat on your back and lift your legs six to twelve inches of the ground. This would exercise the muscles in the lower part of the abdomen. When performing leg lifts, place your hand under your buttock. It adds leverage and helps you get your feet elevated.
If you want to add more weight into the exercise, attach padded weights into your ankles. These weights can be purchased at the local sports store. If you do not want to buy weights, you can simply fill up old tube socks with enough clean, unused cat litter to make one or two pound weight.
- V- Crunches
Itâs almost like lying leg lifts except your chest is at a 45 degree angle starting out. Sit at the edge of a bench and reach back just enough to support yourself from completely lying on the bench. Once youâve stabilized, bring your knees toward your chest. You would be creating a V motion. The base of the V would be your abs.
- Cat stretch
Itâs the same with the movements made by a cat when they stretch their back. This simple action is a quick and easy exercise. Get down on the floor with your hands and knees, with muscles relaxed and looking straight ahead. Next, tighten your abdominal muscles while thrusting you back upward as far as you can. Maintain the position for five counts before lowering your back.
- Bicycle Crunch
To do this, start y lying flat on the floor. Put your hand beside your head then raise knees up to 45 degrees angle and them perform a pedaling motion like what you do when you ride the bicycle.
- Standing Side Bends
Standing side bends encourages the loss of fats in the oblique muscles. To start, stand up straight with the stomach sucked in, legs straight and hands on the sides. Simply lean the body from left to right being careful not to rotate the hips and while keeping body facing front. There is a variety of side bends, this is the torso twists. Instead of bending side to side twist or rotate the upper body from left to right while keeping the legs straight.
Although these exercises will help tone the muscles around your abdomen in order to truly see results you’ll need to also include cardio and other strength training exercises as well as improving your diet.
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