Thursday, May 12, 2016

7 Easy Morning Exercises for Flat Belly


If you want to tone up your mid-section, an easy morning ab workout can get your metabolism revved up and strengthen your stomach muscles.
Working out in the morning is also beneficial because you may be more likely to stick with your program by avoiding the distractions often surrounding evening workouts. If you are a beginner, there are some easy ab exercises you can do to put yourself on track for a toned torso.

You can do different exercises to strengthen and tone different parts of your abs. The abs include four muscles: the rectus abdominis, the most prominent muscle, which runs from your rib cage to pubic bone; internal and external obliques, which run from your ribs to your hips along the front of your torso; and transversus abdominis, the deepest ab muscle, which runs horizontally across your torso. Basic crunches work the rectus abdominis and the transversus abdominis. Oblique crunches work the internal and external obliques. Leg lifts work the lower part of the rectus abdominis and transversus abdominis.

Corkscrew




  • Lie faceup with arms by your sides, palms down. Extend legs at 90 degrees and cross your right leg on top of your left, toes pointed.
  • Brace your abs in tight to your back and start to trace a circle with your legs, moving from the right down and around to the left. As you bring your legs in and up to complete the circle, press your arms into the floor and lift your hips, bringing your legs as high overhead as you can at the top of the circle (as shown).
  • Slowly lower your hips and your legs back to your starting position and then cross your left leg over your right and reverse the circle.
  • Do as many reps as you can with control for 1 minute, alternating legs each time.


Seated Bicycle Twist




  • Sit with knees bent and lifted into your chest (you should be balancing on your seat). Clasp your hands behind your head.
  • Leaning back slightly with your torso, extend your right leg out straight and turn your right shoulder towards your left knee, keeping your elbows out to the sides as you twist. Return to the center, and then go to the other side.
  • Do as many reps as you can in a row for one minute, alternating sides each time.


Oblique Crunches




  • Oblique crunches are a variation of regular crunches and are easy to do. Lie on your back with your knees bent and feet off the floor.
  • Keep your hands behind your head but do not use them to pull your neck or head. Use your abs to pull your torso up off the floor while twisting to one side, allowing your elbow to reach toward your opposite knee.
  • Repeat the exercise twisting to the other side. Continue to alternate twists until you complete 15 diagonal crunches on each side. Do two sets.


Triangle Hip Press




  • Lie faceup with arms by your sides, palms down, and legs extended at 90 degrees, feet flexed.
  • Brace your abs in tight and lift your hips and lower back off the floor as high as you can. Next, slowly lower your hips down and to the right (as if you were placing them down on the bottom right corner of a triangle on the floor). Then press and lift your hips back up (aiming for the top of the ‘triangle’) and then repeat lowering to the left.
  • Continue alternating for as many reps as you can do with control for one minute.


Three-Way Plank




  • Start in an elbow plank position with palms down and abs braced in tight.
  • Slowly turn your toes, knees, and hips to the left as you reach your left arm up to the ceiling and stack your left foot on top of your right in a side plank on your elbow. Slowly lower back to your starting plank and then repeat to the right side.
  • Do as many reps as you can in a row without letting your hips sag for one minute, alternating sides each time.


Crunch Chop




  • Lie faceup with legs extended at 90 degrees, arms overhead, hands clasped together.
  • Take a deep breath in, and as you exhale, pull your navel into your spine and lift your head and shoulders off the floor. As you crunch up, open your legs into a straddle position and ‘chop’ your arms through your legs.
  • Inhale and return back to your starting position. Do as many reps as you can in a row (with good form) for one minute.


Leg Lifts


  • Leg lifts strengthen the lower ab muscles, which often become weak from under-use. Lie on your back on a flat surface with your arms by your sides.
  • Slowly lift both legs about 2 inches from the floor. Hold your legs out straight in this position for 15 to 20 seconds. Relax and lower your legs.
  • Repeat 14 times for a total of 15 leg lift exercises. Focus on holding your legs steady and continuing to breathe as you do the leg lifts.
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