Thursday, 22 October 2015

Aerobic Workouts at Home for a flat, sexy tummy.....

As now  days every 4th person is facing the problem of having big belly, this is mostly common in people who spends most of their time in sitting in offices with no workout

There can be various reason for having a big tummy like....

  • Improper sleep
  • Sedentary Lifestyle
  • Over eating
  • Genetics


It look very awkward when you are lean and you have very big belly, so just imagine how your tshirt /shirt look like.

A bigger belly not only affects your wardrobe, it also sets you up for health problems.


I will begin this blog post by stating various tips to how to get rid over extra belly fat. Remember one thing there is no short cut or magic to get flat, sexy tummy, only way to reduce weight are  Through Exercising  and Balance diet.

The most important thing is you need to be motivated,because changes will not be seen in one or two days.So be confident ,stay motivated , you hard work will be paid and changes will visible




You can refer our Blog section Balance diet plan , for complete diet plan

So lets start with what exercises we need to follow  for a flat, sexy tummy:

a): Mountain Climbing



Start your Ab's workout with this exercise, Mountain Climbing exercise is among the few workout exercise  which provide complete abdominal workout.


This exercise engages most abdominal muscles in your body resulting burning more calories in less time.

How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Then you need to bring your Knees towards the chest.
Step 3: During the knee motion you need to maintain your lower section straight.
Step 4: Slowly take back the knee and again make body in push up position,
Step 5: Do the above steps with another leg.
Step 6: Continue this exercise for 3 sets alternatively.


Note: if you are new to this exercise  perform knee movement towards chest slowly , once your body is build up then go head with quick one.



b): Full Plank Exercise: 

This Exercise is an interesting one as you will find rarely few people who are excited about this exercise. Plank exercise helps in building  up your core,upper, lower body so its a good and complete exercise.

For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.

How to do this exercise:
Step 1: You need to begin with the push option position.
Step 2: Bend you elbows in 90 degree position.
Step 3: Rest you body weight on your forearms and hold your body straight.
Step 4: Align your body to form a straight line from shoulders to ankles. 
Step 5: Hold your body in this position as long as you can.
Step 6: Your target should to hold you body in this position for minimum of 1 minute.


In Initial stage try to do hold your body for 30 seconds ,slowly slowly build you body stamina to hold body for more than 2 minutes.

If the plank is to much for your elbows you can perform it with extended arms, always leave a small hollow in your hands to protect the wrists.



c): Side Plank  This exercise is another variant of Full Plank Exercise.

This exercise helps in building  up your Spinal Stability strength ,core,upper, lower body so its a good and complete exercise.


How to do this exercise:
Step 1: You need to lie down your body one side with your legs stacked and fully extended.
Step 2: Then slowly raise your  body up with help of your elbows and fore arms. 
Step 3: Hold your body in this position as long as you can.
Step 4: Your target should to hold you body in this position for minimum of 1 minute.
Step 5: Continue this exercise for 3 sets alternatively.



Note: Beginners can try the pose shown in image, once their body stamina is build up they can go head with the above mentioned steps .








d): Reverse Crunches: This exercise is basically for the lower section of the abdominal .



How to do this exercise:
Step 1: In this exercise you need to lie down your body 
Step 2: Then slowly raise your leg to form a 90 degree angle between your leg and back lying on ground. 
Step 3: Place your hands facing the ground on either side of your body
Step 4: While your are raising your leg Inhale as much air as you can.
Step 5: Exhale and lower your legs back to starting position.





Note : Do not drop you legs suddenly , lower down your legs in a slow motion and exhale all the air intake . Do 15 to 20 repetitions of this exercise for better results. 



e): Bicycle Crunch  :  The bicycle crunch is an excellent exercise for building building  up your core,upper, lower body and helps in toning the thighs.

 For doing this exercise you don't need any equipment, you just need a bit of space where you can adjust your complete body.

How to do this exercise:
Step 1: In this exercise you need to lie down your body 
Step 2: Place your hands below head , do not lock your hand or don't try to raise your head by hand support.
Step 3: Then slowly lift your shoulder blades. 
Step 3: Then first slowly try to pedal your legs like bicycle .
Step 4: Then drive right elbow toward left knee while extending right leg
Step 4: Switch sides to complete 1 set , perform same for other side as mentioned in above steps.
Step 5: Do 15 to 20 repetitions of this exercise for better results. 



Do these exercise s 2-3 times in a week,  you will see the noticeable change in few weeks, While doing exercise if you  don’t feel your abs after this you need to make sure you are doing them properly.


As we know our body responds more to changes , so don't do the same exercise for long time, do some changes in your current routine exercises either by increasing no of repetitions or changing the order or  by changing the exercise plan.

If you need any help in changing your exercise plan , please drop you queries in comments we will get back to you for sure.


In case you are looking for how to reduce weight then refer our previous post Reduce Weight Naturally.


2 comments:

  1. Wow!!! This is an amazing tips for losing weight.
    It is as good as the previous site which i follow
    to lose my weight. Anyone can follow it.
    Howtoiloseweight.com

    ReplyDelete
  2. Wow!!! This is an amazing tips for losing weight.
    It is as good as the previous site which i follow
    to lose my weight. Anyone can follow it.
    Howtoiloseweight.com

    ReplyDelete