Health experts are of the opinion that flat abs cannot be achieved by exercising extensively on the muscles of a particular area. Instead, they advise â€˜flat abs seekersâ€™ to reduce their body weight and increase the muscles in the stomach region.
This clearly makes us believe that a specific diet is essential to a fitness workout regime. Experts claim that one needs to change their diet patterns, in order to achieve fat loss. Diet tips recommended by them include:
- The intake of smaller meals which in turn increases the metabolism and thereby helps burn more calories
- The intake of less calories (carbohydrates-50 to 60 %), (proteins-20 to 30 %) and (fat-20 to 30 %)
- The intake of water in huge quantities
Extensive Abs Exercise Tips:
Ball Crunch Exercise:
You need to lie down with hands behind your head or across the chest and a ball under the mid or lower back. Lift yourself up and pull the bottom of your ribs down towards your hips. Keep the ball firm as you curl up.
Crunch and Reach Exercise:
In this one, you need to lie over the ball and put some light weight behind you. Try bringing the weight over your head and twist to the right. Repeat, then switch sides.
Modified Plank Exercise:
Place your elbows on the floor and rest your body on your knees. Pull your abs tight and hold in a straight line from head to knees with eyes looking ahead. Stay like this as long as you can, then relax and repeat three times or more.
Knee Tuck Exercise:
Place a ball under your shin or ankles and roll it towards you with your feet. Tighten your abs into a crunch.
Wrap one end of the band around your hand and attach the other end to a grip. Keep your arms straight, rotate and lift your body towards the other side while sweeping the arms diagonally. Repeat then shift sides.
Do three non-consecutive workouts for a week, 1 to 3 sets of 12 to 16 repetitions of each exercise.
Abs Exercise Tips for Beginners:
Lie down with knees bent and place your hands behind your head. Gradually pull yourself up to your knees and feel the pressure in your stomach as you do this. Keep still for two counts then lie down. Repeat.
Lie the same way but pull your legs up instead and gradually put it down. Repeat.
Keep the same posture. Place one hand down at the side and pull your head up with the other to touch the opposite knee which you need to fold across the other knee. Repeat with the other hand and knee.
Place your elbows on the floor and knee on the ground. Try keeping your body in a straight line right from the head to the knee. Donâ€™t let go of the alignment and stay in that position for as long as you can till repeating it thrice again or more.
Lie face down and keep your hand behind your head. Lift your face up and try lifting your feet off the ground as well. Hold your body still in that position for about two to four counts, and then gradually relax.
Make sure that you do each exercise correctly and in the right form. Flat abs is never a guarantee. If you want, you can blame your genes or your lifestyle for it, as they control the apportionment of fat in our bodies. The only way not to complain is to allow your body to respond to a healthy diet and a religious exercise schedule.
Avoid exercises that cause strain or pain to your back. Consult a doctor for injuries or medical conditions, if any.