Being physically active helps lose belly fat especially when combined with a correct diet. The muscles of the abdomen assist in the process of breathing, proffer flexibility and movement, protect the viscera, and support your spine.
In the front of your abdomen, there’s a big muscle called the ‘rectus abdominis’, it runs down vertically on each side of the anterior wall of the abdomen.
The obliques are present on the side of the upper body which help you turn from side to side. The following exercises help you attain a toned and flat tummy.
Exercises After Pregnancy To Reduce Stomach
These exercises are fantastic tummy toners. They strengthen the muscles of the abdomen as well as the back and though a little challenging at first, they will give fabulous benefits to you with consistent practice.
- Crunches: Lie on the floor; clasp your hands and hold them at the nape of your neck to prevent strain. Bend your knees with your feet on the floor. Raise the upper back up and away from the floor with the face pointing toward the ceiling. Repeat 20 to 30 times.
- Crunch and Twist: Lie on the floor; clasp your hands and hold them at the nape of your neck.
- Cobra: Lie on your belly; palms on the floor below the shoulders. Inhale and raise your chest off the floor. Hold for a few breaths. Ease back in to the original position. Repeat at least 5 times.
- Plank: Kneel on to the floor with your hands shoulder width apart. Now lift the knees up and bring the hips in to line, so that the back of your head, the spine, buttocks and heels are in one plane. Squeeze the buttocks together and draw the abdomen inwards. Hold for the count on 10 to 15.
- Side stretch: Sit with your legs wide apart. Place your right hand on the right thigh and keep the left hand in the air. Take a deep breath; then exhale and curve deeply on the right side of the torso and round out the left side. Hold for 5 to 10 breaths. Repeat for the other side.
- Bow: Lie face down on the floor. Bend both knees to bring the heels close to the buttocks. Reach back and grasp the outer ankles. Lift the thighs as far up as you can. Now lift the head and chest as high as possible. Stay for 5 to 10slow breaths.
- Bridge: Lie on your back; keep the feet hip width wide. Extend the arms towards the feet and interlace them. Press up through the front of the thighs. Take the knees close to each other. Hold for a few breaths.
- Camel: Kneel with the feet and knees together. Have the tops of the feet on the floor. Place your hands on your hips. Squeeze the shoulder blades together, pull in the abdomen and arch backwards. Drops the hands and reach for the heels, eventually placing the palms over the soles of the feet. Tilt the head back; but do not tense the neck. Hold for 5 breaths and then release.