Ladies! Here are four simple ways to a trim tummy! These are real simple but effective exercises which you all can do in absolute safety.
A little background before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the "six-packs". The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
The lesson in physiology being over, let's get started on these real simple, effective and safe set of four exercises.
Breath Exercise
The object of this exercise is to work the abdominal muscles by simply breathing! That's right! Take a nice comfortably deep breath! But, use abdominal breathing. Meaning, consciously focus on your diaphragm and force it downwards. Do not move your ribcage outwards, or your shoulders upwards. Hold the breath in your lungs for a long moment, then let it out again, normally. When you feel that all the breath is out of your lungs, bear down on your abdominal muscles to push the diaphragm upwards into the lungs, forcing all the residual air out of your lungs. Remember, neither the ribcage nor the shoulders must move! Do this as part of your routine.
Advanced Breath Exercise
Lie on the floor, flat on your back. Hold the back of your legs, bend your elbows outwards. You can only use the abdominal muscles, the muscles of the pelvic floor and the diaphragm in this exercise. Breathe in as before. When you exhale, try to draw in the abdominal muscles downwards as if attempting to make them touch the spine.
Forward Curls
Lie on your back. Draw yourself upward and forward using your belly muscles. This is called a crunch. Do not use the muscles of the upper body to move up. Resist the urge to pull yourself forward using the muscles of your neck and head. Let your spine curve forward easily. Repeat the exercise. Be comfortable while doing this exercise (and any other exercise, for that matter). If your belly begins to tent, with a peak in the middle, stop. That means that you are putting too much effort into the crunch. Tone up your muscles with the Belly Respiration exercises, and then try this one. Your belly should be flat when you do these Soft Crunches.
Elbow Lifts
Lie on your right side. Jack your body off the floor pushing against the floor with your right elbow. The body should be rigid, like a pole inclined to the floor. Practice this until you can hold this pose for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans!
A little background before we get started on our exercises. The abdominal profile depends on the tautness of the abdominal muscles. The surface layer is called the rectus abdominis, popularly called the "six-packs". The underlying muscle layers of obliques and transversus abdominis must be toned. Then and only then will your tummy lie flat like you want it to.
The abdominal muscles act in concert with the muscles of the pelvic floor. Therefore when you exercise one set of muscles, the other set gets exercised too! Having a baby generally weakens the abdominal muscles as well as the muscles of the pelvic floor. This typically leads to post-delivery flab. Kegel exercises are recommended to control the waistline. However a number of people do not do them properly and so they do not get the expected results.
The lesson in physiology being over, let's get started on these real simple, effective and safe set of four exercises.
Breath Exercise
The object of this exercise is to work the abdominal muscles by simply breathing! That's right! Take a nice comfortably deep breath! But, use abdominal breathing. Meaning, consciously focus on your diaphragm and force it downwards. Do not move your ribcage outwards, or your shoulders upwards. Hold the breath in your lungs for a long moment, then let it out again, normally. When you feel that all the breath is out of your lungs, bear down on your abdominal muscles to push the diaphragm upwards into the lungs, forcing all the residual air out of your lungs. Remember, neither the ribcage nor the shoulders must move! Do this as part of your routine.
Advanced Breath Exercise
Lie on the floor, flat on your back. Hold the back of your legs, bend your elbows outwards. You can only use the abdominal muscles, the muscles of the pelvic floor and the diaphragm in this exercise. Breathe in as before. When you exhale, try to draw in the abdominal muscles downwards as if attempting to make them touch the spine.
Forward Curls
Lie on your back. Draw yourself upward and forward using your belly muscles. This is called a crunch. Do not use the muscles of the upper body to move up. Resist the urge to pull yourself forward using the muscles of your neck and head. Let your spine curve forward easily. Repeat the exercise. Be comfortable while doing this exercise (and any other exercise, for that matter). If your belly begins to tent, with a peak in the middle, stop. That means that you are putting too much effort into the crunch. Tone up your muscles with the Belly Respiration exercises, and then try this one. Your belly should be flat when you do these Soft Crunches.
Elbow Lifts
Lie on your right side. Jack your body off the floor pushing against the floor with your right elbow. The body should be rigid, like a pole inclined to the floor. Practice this until you can hold this pose for ten to fifteen seconds. Now repeat the exercise, lying on your left side.
These 4 simple exercises are all it takes to get your belly into shape. Beats doing hundreds of sit-ups! Consistency is the secret to success! Now get yourself into that pair of jeans!
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We also highly recommend you look into buying some bargain Pilates exercise equipment and make it part of your workout several times a week. You can also get a low cost exercise trampoline to help you burn calories and lose weight. For more information on women's exercises go to www.abdominal-and-thigh-exercises.com.
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