5 exercises for a flatter belly to do anywhere: One could work in a week

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Mar 24 2013 - 12:33pm
You can forget abdominal crunches with 5 easy exercises you can do anywhere.

You can do exercises for a flatter and stronger belly anywhere. One move that be done just standing in the grocery store line could give you results in just one week. With these moves you can forget about doing crunches for stronger abs that can hurt your back, are boring and take time out of your busy day.

Your abdominal muscles are at the core of your strength. Strong abdominal muscles help prevent back injury, are important for good posture and for improving balance and stability to prevent falls and injuries. A strong core can also aid digestion.

Of course, it’s also important to focus on a healthy diet to get rid of any extra mid-section fat. Many abdominal exercises also target other parts of the body, providing double or even triple the benefits.

You can do these flat belly exercises anywhere

Here are 5 ways to get a flatter tummy and tone your abs without equipment that can be performed anywhere from two leading fitness experts.

Suck it in: Prevention.com offers a tip from Kathy Smith, star of the DVD “Ageless with Kathy Smith: Staying Strong”. A simple way to tone your abdominal muscles anywhere is by just pulling it in and holding. The beauty of the exercise is that you can do it standing in line, sitting at your desk, in the kitchen or when you’re walking.

Smith says if you do the exercise for one minute, ten times a day you will have flatter, stronger abs in just a week.

Pull in your belly button and ribs: A slight variation that can lead to a flatter belly and killer abdominal muscles that can be done sitting down in front of the TV or at your desk comes from Jessica Matthews, continuing education coordinator for the American Council on Exercise (ACE).
Focus on pulling your belly button in toward your spine. Hold the contraction for about 2 seconds. Perform the exercise 10 more times.

Matthews suggest working your way up to 2 sets of 10 repetitions with 10 to 15 seconds of rest between each exercise.

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Kegel exercises: Another ‘sneaky’ lower abdominal exercise from Matthews is to do Kegel exercise that can be performed by men and women anywhere and anytime.

To do the exercise, squeeze the muscles in the perineal area – the same muscles you would use to stop urine flow.

Simply contract and relax the muscles. The goal is to perform about 30 contractions each day. Working the deep abdominal muscles can help with lifting, balance and help flatten the tummy from the inside out.

Sit up straight: Another tip from Kathy Smith that is great for sitting at the computer is to sit up straight. Pretend there is wet paint or gum stuck to the back of your chair.

Pull your shoulder blades back and down and pull the rib cage in with each breath. Life the abdominal cage too. Hold the posture as long as you can and repeat it often.

Stand on one leg: Jessica Matthews tells us standing on one leg is a great way to strengthen your core abdominal muscles.

Engage your abs to maintain balance. Matthews says bracing exercises not only target the deep abdominal muscles, but they also strengthen the larger nearby muscles.

Start with 1 set of 2 to 3 reps on each leg, holding each for 10 to 20 seconds. Work your way up to 2 to 3 sets. Yoga ‘tree pose’ is an excellent example of the exercise that you can make more challenging as your balance improves.

If you know you won’t have time to hit the gym, try these 5 easy exercises that can help you reach your goal for a flatter belly. You can performs these moves anywhere to strengthen and tone your abs and other muscles at the same time. An added perk is improved self-esteem from a sexy mid-section that you will be proud of instead of trying to hide with loose clothing.

Resources:
Rodale News
Prevention.com

Image credit: Bing

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