Flat tummy is a dream of everyone on the weight loss journey. Or even otherwise we all want a flat tummy. In fact I have even seen many lean people struggling to have a flat tummy.
Apart for the fact that a flat tummy makes you look good, it also supports your back well. Strong and toned abs ideally mean a healthy back too. Most of the back issues are taken care of when you strengthen your abs. Strong abs also improve your posture.
In case you are over weight, know that there is no formula for spot reduction. Weight will go from all over the body when you follow the basic principle of calorie deficit. Do read this post that I wrote with easy tips to loose weight without falling prey to any fad diets.
Exercises will support your journey, they will tone your body and help improve the metabolism. Every kind of exercise has its own benefit. I mix Zumba (aerobic), Yoga, and strength training into my routine. But after I had my daughter yoga became the most non negotiable part of my each day. Do read this post to know the benefits of yoga that make me wake up at 5 AM each day to complete my practice.
And like I said many thin people also struggle to have a flat tummy. The reason is lack of exercise in that case. The only reason one exercises mostly is to reduce weight. People who do not put on weight easily refrain from exercising till health issues crop up. And hence most such people have weak core muscles and thus do not flaunt a flat tummy.
Whereas at the same time I have seen people who may be plump and yet have a flat tummy because of working out.
Yoga asanas are extremely helpful in toning the stomach muscles. Also a yogic practice can take care of all digestive issues and with that improve your overall health.
But here I am sharing only five simple asanas that will help you achieve a flat tummy
Keeping your back straight lift your legs off the floor. Your body would form a “v”. To start with you can bend your knees and even hold or wrap your arms around your thighs. But as you get stronger, you can work on bringing feet straight and maybe even touch your feet/ toes with your hands.
There can be many variations to this. Like getting your lower body all the way down ( few inches from floor) and similarly feet also just a few inches up.
Check out the video below. It takes you from beginner to advanced level.
Plank is one the most popular workout. Plank is also a part of yoga workout. It builds strength in shoulders arms and even the hips and hamstrings. For the core it is one of the best exercises. You can start with holding the pose for 20 to 30 seconds and slowly build up on time as you build up on strength.
You could do Plank in different variations. Like the full arm plank.
Or you could do the forearm plank. Here you come on your forearms and hold the rest of the body in a straight line.
The most popular variation of plank that comes in yoga is the chaturanga. Here your weight is on the hands and elbows move backwards bringing the upper arms parallel to the upper body.
Side Plank works the transverse muscles. You may start from downward dog, come to plank and then shift the weight to right hand and turn to right opening your hand and body. You may as a beginner do this from the knee instead of the full side plank. As you get stronger you can slowly shift to one foot straight and then both feet straight.
In bird dog you come on your hands and knees. You take out straight your right hand and left leg. You may hold it like that of to make it dynamic bring the elbow to the knee and then move them back straight.
Both standing bends and sitting forward bends are awesome for toning the abs. You can do something as simple as the Childs pose and you would see it engaging your core.
Apart for this you may do downward facing dog, styanding forward fold (uttanasana), Seated forward bend (paschimottanasana), etc.
Initially you may not find it so easy to touch your hands to feet, but as you practice your flexibility would increase.
Apart for these, whatever workout you do ensure to keep your core engaged and you will feel the benefits of the workout even more. I personally also love Zumba or running to workout my core. But with high energy cardio you must be careful, especially in case you are already very heavy. It can cause distress on your joints.
Of course as with any workout here too you must look at the contraindications and any injuries or problems that you already have. My rule is to always listen to my body. Of course working out is effort for the body but it must not cause distress.
I’m participating in #BlogchatterA2Z and this post corresponds to letter F!