abdominal exercises to remain slim and trim and also lose weight
The following are the exercises for the reduction of abdominal fat which is the most tough one to reduces and is a major source of over weight. Flat abdomen automatically means that you keep you weight in control and live an active life. [hana-code-insert name=’rectangle’ /]Excess fat in body start showing up on the abdomen in men in general and on the hips and buttocks in women to start with and expanding to other parts of the body gradually.
The main reason for this is the abdomen muscles are least put to use during our modern daily routines.
The function of the abdominal muscles is to make our upper body straight while walking or sitting. As we normally have a sitting job and our back rests on the back support of chairs, our abdominal muscles are also put to rest and start accumulating fat above them.
Burning fat should be the main purpose of the best abdominal exercise and the most effective activities for burning fat directly are aerobically based exercises like swimming, rowing or brisk walking. These exercises not only help burn fat directly from fat cells but also burn many more calories than doing 200 sit ups.
The following are the most popular abdominal exercises
Double Leg Lifts
Lie down on your back, with your hands placed under your butt, with the palms facing the floor. Then, contracting your lower abdominal muscles, and tightening the muscles of your legs, lift them straight up vertically, and hold them there for a few seconds. Then lower them down until they are a few inches off the floor, and hold it there again for a few seconds. Repeat 5-8 times to begin with. Later, as you feel your abs getting stronger, increase the reps to 15-20 times. Then, as you get even stronger, you can lift your head and shoulders off the floor while performing the leg lifts.
Alternating Leg Walks
Begin by lying on your back, placing your hands under your butt, and take a few deep breaths. Then, contract the lower ab muscles and lift your right leg up slowly, until it is 90 degrees to your body. The, equally slowly, lower it back down, until it is a few inches off the floor, while simultaneously raising your left leg. Keep lifting your legs alternatively about 8-10 times to begin with. Later, as your abs become stronger, you can increase the count to 15-20 times. And, as in the previous one, lift your head and shoulders off the floor while performing the exercise.
Double Leg Reverse Crunches
Lie down on your back, with your hands under your butt. Lift both your legs up until they are in a vertical position. Now bend your legs at the knees, so that the lower part is parallel to the floor. Then, contracting your lower abs, and maintaining your bent knees, gradually lower your legs until the soles of your feet are just a couple of inches off the floor. Keep your abs contracted and hold this position for a few seconds. Then increasing the contraction in your abs, lift your knees up again, bringing them towards your chest. This is a somewhat challenging exercise, so begin by doing just 3-5 reps. Later, as you feel yourself getting stronger, increase the reps gradually, until you can do 15-20 reps.
Scissors
Lying on your back, with your hands under your butt, contract your lower abs and tighten your leg muscles and lift both your legs up, until they are about two feet off the floor. Now, without bending the knees, get your right leg across your left leg, so that both legs are crossed. Then open your legs out, and close them again, reversing the positions of the legs. Keep repeating this scissoring action, keeping your lower abs contracted, about 8-10 times, to start with. Then, increase that to 15-20 reps as you get stronger.
Double Leg Circles
Lie down on your back, with your hands under your butt. Then, contracting your lower abs, lift both legs a few inches off the floor. Now, rotate both legs together in circles. Make 5 circles in a clockwise direction. Then lower the legs to the floor, and relax for a few seconds. Then repeat the exercise with 5 anticlockwise circles. You can increase the number of circles to 10-15 as you get stronger.
Note
It is essential to do these exercises slowly
If you do them too fast, momentum kicks in, and the exercises become ineffective. As is evident, all these exercises require you to place your hands under your butt. This is important for avoiding lower back stress. You don’t want to end up developing lower back pain while getting those washboard-flat abs.