In today’s world of fitness and well toned bodies, a bulging stomach can be a nightmare for just about anybody. Therefore, flat stomach exercises have become very popular among both men and women, of all ages. Several people have managed to lose a lot of tummy fat by going on a crash diet; unfortunately, they usually gain all or most of the weight back, when they….revert to all their old ways of eating. To avoid this problem, it is best to make healthy dietary changes to existing eating habits, by eliminating foods that are high in fat and calories and replacing them with foods that are low in fat. In addition to following a flat stomach diet, it is important to opt for effective flat stomach exercises, which mainly help reduce all the fat that has accumulated in the abdominal area, by converting it into muscle.
Flat stomach exercises
Given below, are the steps to perform the stomach vacuum, which is one of the easiest, flat stomach exercises:
- Exhale and suck your stomach in at the same time
- Hold this contraction for at least 10 to 20 seconds, so that exercise remains effective.
- Once the 20 seconds are complete, inhale deeply and slowly
- Perform all the steps of this exercise, at least 10 to 15 times
The stomach vacuum can be performed at any time of the day, even when you are busy in other activities, like reading, watching TV and so on.
No tummy reduction exercise routine is complete without AB exercises and lower AB exercises. Most people practice AB crunches in order to get washboard flat ABS. The main benefit of AB crunches is that it requires no special equipment, skill or place; it can be performed at any time, anywhere and by just about anybody who is interested in toning up the abdominal area. However, what a lot of people do not realize is that AB exercises crunches can be of different types, which include vertical leg crunches, full vertical crunches, reverse crunches and long arm crunches.
Flat stomach yoga poses
Some of the most common flat stomach yoga poses for leaner Abs are:
- Dhanurasana (The Bow Pose)
- Bhujangasana (The Cobra Pose)
- Pawan Mukhtasana (The Wind Relieving Pose)
- Uttanasana (The Forward Bending Pose)
- Sarvangasana (The Shoulder Standing Pose)
- Surya Namaskaar (Sun Salutation)
Before practicing any flat stomach exercises, yoga poses or AB exercises, it is important to consult a doctor.
It is advisable to recover from the strains of an abdominal surgery before starting an exercise regime. Doctors usually prescribe a set of exercises that can help flatten the stomach after a hysterectomy. It is advisable to start with a few exercises approved by the doctor. Some surgeries may be extensive in nature and may require a longer healing period. A doctor can best help you decide when you can start with exercises. Exercises help build the immune system and also speed up recovery in case of a surgery. Hysterectomy also causes hormonal changes with the absence of the uterus. Exercise is the perfect way to combat stress, fatigue, depression and anxiety influenced by hormonal fluctuations. Allow your body to recover completely after the surgery before starting a regular exercise program.
Proceed with post operative exercises in a slow and gradual manner. Please accept that your body has undergone a change and it will take a while to do things as before. Sudden increase in activity by exercising is not an ideal way to regain health. Set aside a short span of time, say ten minutes every day and gradually increase your exercise time over the next few weeks. Pulling the abdominal muscles or tucking them in is an ideal way to flatten the abdominal muscles. Provided the doctor agrees, tuck your stomach inwards while you sleep or otherwise. Toned abdominal muscles also help protect and support the spine. Another exercise to help flatten the stomach is to lie down on the floor and bend your knees, placing the feet flat on the floor. Concentrate on a spot on the ceiling directly above the knees. Keeping both hands below the neck, lift your torso towards the knees. Avoid pulling the chin or neck to the chest. You can also practice another exercise while lying down. Keep the back as flat as possible and lift both legs, toes pointed and arms stretched out. Keep the elbows straight at shoulder width. Lower the legs to the normal position after holding it straight for a count of ten. You can repeat this exercise and increase the count as you progress gradually. This exercise helps tone the abdominal muscles.
Dietary intake must also be monitored to speed up recovery. Avoid intake of fatty and fried foods. Shift to high fiber, low calorie foods such as organic breads, whole grains, salads, soups, juices, broth and fresh fruits. Dairy products are also avoidable until complete recovery. Alcoholic beverages are also best kept at bay. Consider intake of essential nutritional (vitamins and minerals) supplements to make up for dietary deficiencies.