Flat stomach working less than 10 minutes a day (using a chair).
by Ana
(Mexico)
I thought that to have a flat stomach I had to do many abdominal exercises every day. The very thought of it caused me pain, has that happened to you? Well, I found some quick and easy exercises. You don't need any special equipment and its fun!
The exercises will help, if you are consistent (less than 10 minutes each day) not only to improve your physical appearance but also will help you firm and tone abdominal muscles, your posture will improve and you will gain better balance and flexibility.
TIP #1: If you exercise early in the morning, your body will be more receptive to the physical movement because your stomach is empty and the body will take over of the fat reserves. Your metabolism activates and you can burn calories with more efficiency.
TIP #2: If you have a pot belly you will have to change your eating habits and make some kind of cardiovascular exercise to reduce body fat.
TIP #3: While you're performing the exercises, inspire with your nose during the preparation of the exercise and expire through your mouth while you're making the movement. Inspire with your nose again, to end the exercise.
Always perform warm up exercises in order to avoid injuries.
Here are some warming up exercises:
1) Waist twist.
Standing with your legs a little open (parallel to your shoulders and hips), and put your hands on your hips.
Contract your abdominal muscles producing some force to make your navel go inward. Keeping your trunk steady, turn your head and shoulders to one side and return to the starting position. Repeat to the other side. Make 5 repetitions on each side.
2) Circles with the hip. You will activate the inferior abdominal muscles. Move the pelvis only and not the torso.
Standing as in the previous exercise, put your hands on your hips.
Contract your abdominal muscles producing inward force gently, without putting the waist or holding your breath, then slightly turn the pelvis to one side (let's say to the right) until you make a complete circle. Repeat 9 turns to the right and then repeat 10 turns to the left.
3) Slight march. This exercise helps your body to raise its temperature and irrigates the muscles. March without changing from the place you stand and balance your arms to the front and back. Raise your knees but not as much as in a military march. Do this for 2-3 minutes.
4) Inclination to the front. (It is not necessary to touch the tip of your feet).
Stand again as in the previous exercises. Put the palm of your hands in your tights. Contract the abdominal muscles as in the previous exercises. Slide your hands slowly towards your feet. Try not to arch your back too much. Feel the muscles from the back part of your legs and stop if you feel tension. Count to three and return back slowly to the initial position. Repeat four times. Breath regularly.
5) Lateral inclinations. (Perform the exercise slowly).
Stand like in the other exercises but leave your arms to fall on each side. Contract the abdominal muscles like in the previous exercises, with your back straight and without making any inclination to the front, bend your waist to one side so that one hand slides down the leg. Slide it back up, back to the starting position. Do the same with the other side. Repeat 4 times on each side.
NOW THE EXERCISES TO FLAT YOUR STOMACH USING A CHAIR:
1) Abdominal work.
Sit straight in a chair with you feet on the ground separated a little (align them with your hips), align your knees to your ankles and put your hands on your tights. Contract the abdominal muscles producing inward force. Count to ten and relax. Rest counting to three and repeat the exercise 20 times. Breath regularly. Do not contain your breath. This exercise gives tone and smooths the internal muscle (abdominal transverse) and the one that covers the anterior abdominal part (abdominal rectum).
2) Hip work.
Sit straight again, put your hands on your tights, then, the trunk stretches along the spine. Raise one side of the hip in the direction of the ribs, count to 10 and return to the starting position. Repeat with the other side of the hip 10 times too. This exercise strengthens your abdominal oblique and stabilizes the pelvis. If you're pregnant, don't worry, is a safe exercise.
3) Elevation of the knees.
Sit straight again but in the border of the chair. Put your knees together and bent and let your feet touch the floor. Hold onto the sides of the chair and contract abdominal muscles. Lean back slightly and raise your feet a few inches off the ground without separating the knees. Make your knees go to your chest. Then, put your feet on the ground to return to the starting position. Repeat 20 times, but count to 3 before each repetition. This exercise helps the abdominal rectum.
4) Rotation of the spine.
Sit straight again, put your hands on your tights and your knees aligned to your ankles. Contract the abdominal muscles. Push your hip and knees to the front of the chair, and slightly turn the trunk to the left, place both hands on the back of the chair. Count to 10 and return to the starting position. Repeat, this time turning the torso to the right. Don't force the spine, just make the movement to your capacity.
Of course there are more exercises that can help your stomach to become flat, I covered here some with the use of a chair (you can even make them in the office, and sometimes without people knowing at all that you're exercising!). I hope everyone finds them useful.
