Exercises to get your stomach into shape!

Tired after a long day of hard work and want to just vegetate in the house in the evenings? No stress you can still vegetate, watch your television, and yet at the same time, remain fit. Let’s discuss a few stomach crunch exercises and some yoga asanas which will help you stay at home and yet give you that flat stomach you really want! It is important to follow these exercises to flatten stomach every day, for at least 20 minutes!

1) Legs in the air- A really easy stomach exercise.

1. Lie on your back and lightly bend your knees.

2. Raise the legs so they are aligned straight, at right angles to the floor.

3. Slowly begin to lower your legs.

4. Raise your legs back to the starting position, and repeat.

In Yoga- Ardha Halasana (Half Plough Pose), Uttanpadasana, Leg Raised Yoga Pose

2) Strengthening your Stomach- This is a good exercise for the stomach.

1. Start by placing your forearms on the ground with your body parallel to it.

2. Lift your legs upto 30º position and keep it that way for a few seconds (if you are doing it as yoga, keep it in each position for 5 breaths).

3. Then, lift your legs into 45º position from the 30º position and keep it that way for a few seconds.

4. Finally raise your legs upto 90º and keep it that way for a few seconds.

5. Return to lying down position at the end of exercise.

 

3) V Bends

1. One of the more difficult exercises for the stomach.

2. Lie on your back with your head, hands and legs resting on the floor.

3. Pull the chin and chest up towards the ceiling, contract your stomach muscles, lift your hands and legs from the floor and lift them as high as possible.

4. Make a V shaped posture in air. Go over that pose 10 times for 3 sessions everyday.

 

In Yoga- Navasana (Boat Pose), Paripurna Navasana (Full Boat Pose), Ardha Navasana (Half Boat Pose), EkPada Navasana(one legged boat pose).

yogo flat stomach

4) Gut crunches- Are in the list of best stomach exercises!

First gut crunch-

  1. Lie on the floor with elbows folded behind your head.
  2. Raise your legs up in air, at 45º to the floor.
  3. Lift your upper body up, contract your stomach, and touch one elbow to the opposite side knee. Then return your elbow and repeat with other elbow and opposite knee.
  4. Keep the back and head relaxed.

 

Second Gut Crunch – Exercise to tone stomach.

  1. Lie on the floor with elbows folded behind your head.
  2. Keep your legs folded with knees bent and soles resting on the floor.
  3. Lift your upper body up, contract your stomach and unfold your hands.
  4. Try to bring your chest as close to your thighs and return to original position.
  5. Repeat again.

 

5) Bow Pose or Dhanurasana – One of the good stomach toning exercises.

1. Lie down flat with your stomach on the ground.

2. Raise your legs up, folded at the knees.

3. Lift your stomach from the ground, stretch backwards and hold your ankles with your hands.

 

 

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