8. Rolling Plank Exercise
This exercise targets the
abdominal muscles, hip muscles, and lower back muscles.
1. Get down on the floor
with your elbows and your knees resting on the mat.
2. Ensure that your neck is
in alignment with your spine and look in front.
3. Raise your knees and
support your legs on your toes.
4. While breathing
normally, keep your knees together. This is known as the plank pose.
5. Hold the pose for ½
minute.
Move to-and-fro for the
next ½ min. This is known as the rolling plank exercise.
1.
Lie down
on your side on the ground.
2.
Support
your body weight on your right elbow and leg. Keep your elbow at right angles
to your shoulder. Your left leg should be placed above your right leg, and both
legs should be kept together.
3.
Do not
touch the ground with your hips and keep your knees straight.
4.
Retain
this position for ½ minute. After a certain amount of practice, you can hold
the pose for 1-2 minutes.
5.
Repeat
the exercise using the other side.
To make the exercise more
challenging, raise the top leg and gently lower it. This will target the
muscles of your thighs and hips as well as the abs.
9. The Stomach Vacuum
The stomach vacuum is an
exercise that has low impact and focuses on your breathing pattern instead of
raising your heart beat rate.
A. Resembling the cat
stretch pose
This exercise is also
called the four-point, transverse-abdominal stomach vacuum exercise. Here are
the steps to perform this exercise:
1.
While
supporting your body using your hands and knees, sit on the floor on all four
limbs.
2.
Deeply
inhale and relax the muscles of your abdomen.
3.
Tighten
the muscles of your abdomen while exhaling.
4.
Retain
the contracted pose of the abdomen for 15-30 seconds.
5.
Repeat
the exercise.
|
|
|
B. A variant of the
stomach vacuum exercise is known
as elevators. Follow the steps given below to perform this exercise:
1.
Pretend
that your stomach is an elevator that is going up. Sit down on a chair.
2.
Take a
deep breath using your nose and imagine that you have reached the first floor.
3.
Exhale
through your mouth and at the same time, push your stomach inward, toward your
spine. Imagine you have reached the fifth floor.
4.
Quickly
breathe out 5 times and contract your abdominal muscles every time you exhale.
5.
Repeat
the above steps 5 times.
C. Standing pelvic tilts are another variant of the stomach vacuum
exercise. The steps:
1.
Stand
with your legs apart at hip width. Bend your knees a little.
2.
Breathe
in deeply through your nose. Pull in your stomach and simultaneously, push out
your hips.
3.
Repeat
the exercise for 5-6 sets.
10. Captain’s Chair
This is a simple stomach
fat-burning exercise that only involves a chair.
1.
While
sitting on a chair, ensure that your shoulders are loose and your spinal cord
is straight.
2.
Place
both hands next to you with your palms facing downward, by your hips.
3.
Take a
deep breath.
4.
While
exhaling, raise your legs up such that your knees are drawn close to your
chest.
5.
Hold this
pose for 5 seconds. Ensure that you do not arch your back or bend
forward.
6.
Lower
your legs slowly.
7.
Repeat
the exercise.
11. Bending Side to Side
One of the best exercises
to reduce the size of your waist, bending side-to-side burns stomach fat as
well.
1. Stand straight and keep your feet together. Stretch your hands over your head and bring the palms together in the universal gesture of “namastey.”
2. Bend your body to the right as far as possible, while keeping your feet firmly on the ground. You should feel a tug at your waist.
3. Hold this posture for 15 seconds and then return to the original standing position.
4. Bend to the left in the same way and hold the position for 15 seconds.
5. With time, you can increase the retaining time of the exercise to 30 seconds.
1. Stand straight and keep your feet together. Stretch your hands over your head and bring the palms together in the universal gesture of “namastey.”
2. Bend your body to the right as far as possible, while keeping your feet firmly on the ground. You should feel a tug at your waist.
3. Hold this posture for 15 seconds and then return to the original standing position.
4. Bend to the left in the same way and hold the position for 15 seconds.
5. With time, you can increase the retaining time of the exercise to 30 seconds.
13. Walking
Walking briskly for ½ hour
every day for at least 5 times every week will help you gradually lose weight.
This exercise has a low impact and provides good exercise for the heart, in
addition to revving up the body’s metabolism.
14. Jogging
Once you have become a
master at speed walking, you can begin jogging. This activity will help quickly
break down the extra fat stored in the body, including excess stomach fat.
15. Running
Running is a popular
activity that helps the heart beat faster, burn more calories as compared to walking
and jogging, and lose extra stomach fat.
Comments
Post a Comment