Ladies! Here are four simple ways to a trim tummy! These are real simple but effective exercises which you all can do in absolute safety.
A little background before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the "six-packs". The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
So get ready to tone up your abdominal core muscles, safely and effectively with these four simple exercises.
Belly Respiration
Take your basic position. Sit upright. Take a normal breath, comfortably deep. Notice whether your shoulders are rising. This is incorrect. Don't move your shoulders, nor your ribcage. Just lower your diaphragm, lower, into your abdomen. This draws air into your lungs. Hold your breath for a count of 5 (this is not mandatory, less is alright). Complete the breath by lifting your diaphragm. Let it come right up pressing against the lower part of the lungs, squeezing out all the residual air. You can do this anywhere, anytime. Make it part of your daily routine.
Advanced Abdominal Respiration
This is an extension of your basic Belly Respiration. This exercise is performed lying on the floor. Keep your elbows pointed outwards while you hold the back of your legs. Now draw a breath using the basic Belly Respiration technique, but this time imagine that your belly button has to touch your spine.
Soft Crunches
Lie flat on your back. Use your abdominal muscles to come up into a curved position, curling yourself forward. Take care not to use any other muscle as you do this crunch. Repeat this as many times as you can without discomfort. Stop whenever you feel discomfort. If you think that your muscles can't take the stress, then go back to the breath exercises to build up your muscle tone first.
Lateral Lifts
Lateral lifts are performed sideways. These tone up the middle layer of abdominal muscles, the obliques. All you ladies will benefit from these lifts, even those of you who are carrying a baby until, of course, your belly becomes too heavy! Lie sideways on the floor. Now lift yourself off the floor with your elbow on the floor and your forearm lying along the floor. The important thing is that your body should be absolutely ramrod straight! Don't let it sag in the middle! That's it! That's it! Hold it there for ten to fifteen seconds. Relax. Then roll over on to your other side. Repeat the exercise. Now do you see why this is called a Lateral Lift?
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans!
A little background before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the "six-packs". The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
So get ready to tone up your abdominal core muscles, safely and effectively with these four simple exercises.
Belly Respiration
Take your basic position. Sit upright. Take a normal breath, comfortably deep. Notice whether your shoulders are rising. This is incorrect. Don't move your shoulders, nor your ribcage. Just lower your diaphragm, lower, into your abdomen. This draws air into your lungs. Hold your breath for a count of 5 (this is not mandatory, less is alright). Complete the breath by lifting your diaphragm. Let it come right up pressing against the lower part of the lungs, squeezing out all the residual air. You can do this anywhere, anytime. Make it part of your daily routine.
Advanced Abdominal Respiration
This is an extension of your basic Belly Respiration. This exercise is performed lying on the floor. Keep your elbows pointed outwards while you hold the back of your legs. Now draw a breath using the basic Belly Respiration technique, but this time imagine that your belly button has to touch your spine.
Soft Crunches
Lie flat on your back. Use your abdominal muscles to come up into a curved position, curling yourself forward. Take care not to use any other muscle as you do this crunch. Repeat this as many times as you can without discomfort. Stop whenever you feel discomfort. If you think that your muscles can't take the stress, then go back to the breath exercises to build up your muscle tone first.
Lateral Lifts
Lateral lifts are performed sideways. These tone up the middle layer of abdominal muscles, the obliques. All you ladies will benefit from these lifts, even those of you who are carrying a baby until, of course, your belly becomes too heavy! Lie sideways on the floor. Now lift yourself off the floor with your elbow on the floor and your forearm lying along the floor. The important thing is that your body should be absolutely ramrod straight! Don't let it sag in the middle! That's it! That's it! Hold it there for ten to fifteen seconds. Relax. Then roll over on to your other side. Repeat the exercise. Now do you see why this is called a Lateral Lift?
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans!
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We also highly suggest you look into buying some bargain Pilates exercise equipment and use it as part of your routine several times a week. You can also get a low cost exercise trampoline to help you burn calories and lose weight. To find out more about women's exercises visit www.abdominal-and-thigh-exercises.com.
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