Flatten your Belly Fast Print
Written by Dr. Shiply Jetly   

Looking for the simplest way to a flat belly? Go for this creative 20-minute fat-blasting workout and you'll begin to see a toned tummy in just three weeks and drop up to two inches from your belly in just four weeks. These four crunch-free moves are the best way to hit all your ab muscles, sculpting your belly into its best shape ever. Do them four times a week, with a day of rest in between.
Work outs
Straight-leg scissors: Lie on your back with arms by your sides, legs raised, and toes pointing toward the sky. Flatten your lower back, engaging lower tummy muscles.
Inhale while lowering your right leg, so your toes are in line with your nose. Exhale, switching your legs scissor-like, so your right leg lifts back up and your left comes down. (Don't touch the ground with your foot.) Do 3 sets of 8-10 reps.
 

Front plank with twist: Get on your knees and forearms with your elbows directly under your shoulders, fingers interlaced. Stretch your legs long, and come up on your toes into plank position. Exhale while twisting slightly to the left from your waist only. Inhale, returning to the starting position, then repeat on the opposite side  that's 1 rep. Do three sets of 10-12 reps.
Reverse curl plank on ball: Kneel in front of a stability ball, draping your abs and hips over the ball. Place your hands on the ground in front of you, and walk them out until the ball rolls beneath your shins; contract your lower abs and lift your hips slightly, then slowly lower them down. Do three sets of 10-12 reps.
Straight-line side lifts: Lie on your left side with your legs straight and stacked on top of one another and your feet flexed. Rest your head on your straight left arm. Inhale while lifting both legs off the ground, then exhale while slowly lowering them until they're about 1 inch off the ground. Do 10-12 reps, then switch sides and repeat to complete 1 set; do three sets.
Bicycle crunches:  Do 3 sets of 15 bicycle crunches 2-3 times a week, plus 30-45 minutes' worth of run-walk intervals (2 minutes each) 4-5 times a week. You'll notice big results in just 4 weeks.
Crunches on ball: Do 3 sets of 12-15 crunches on a stability ball 2-3 times a week to sculpt your belly in 3 weeks.
Eat this
Green tea: Cut or burn 500 calories and drink 2 cups of green tea daily: Green tea alone helped exercisers drop ab fat in 12 weeks.
Eat MUFAs: Eat snacks with belly-busting monounsaturated fatty acids daily: 23 almonds, 6 olives, or 2 squares dark chocolate. MUFAs can reduce ab fat in a month.
Wear it
Lacy over-shirt: Dress in a way that your belly flat is kept hidden. Go for lacy over-shirt to pull in and shape your middle, plus give your chest a lift.
Wide belt: Get a belt that's at least 3 inches wide and made of a stiff material or leather. A belt that won't bend like a corset helps to hide your tummy.
 

Lecturer,
DAV Institute of Physiotherapy,
Mahatma Hans Raj Marg, G.T. Road,
Jalandhar-144008 (Pb.)

 
< Prev   Next >

Ezine Login


You can register to DAV Ayurveda Ezine for absolutely Free..

DAV's Ayurveda for Holistic Health
ISSN 2348-6910 Volume - 1 , Issue: 28 , September 2015

Home arrow Jun 2010 arrow Flatten your Belly Fast

Editorial Board

Chief Patron
Shri Punam Suri
President, DAV College Managing Committee,
New Delhi.

Patron
Dr. Ramesh Arya
Vice President, DAV College Managing Committee,
New Delhi.

Chief Editor
Dr. Raj Kumar Sharma
Asst. Director, Dayanand Ayurvedic College,
Jalandhar.
Ph: +91-9814204443

Editor
Dr. Sanjeev Sood
Principal, Dayanand Ayurvedic College,
Ph. : +91-9814004142

Executive Editor
Dr. Anup K. Gakkhar

Design: Reflex Infosystems