Many of us carry some extra flab around our midriff that really bothers us. While we drink hot water & lemon hoping it melts its away the truth is that you need to get up & move your body if you are serious about getting rid of the belly fat.While just doing a few exercises won’t guarantee you a six pack overnight but it can definitely help ward off low-back pain and build a base for tougher full-body workouts down the road.Here are some must do abs exercises that you should incorporate in your routine. Follow these for atleast a week & you could get rid of the belly fat once & for all!
Bird Dog:This simple move works the entire torso, helping you to strengthen your lower back, which improves everything from posture to your ability to perform more complex, demanding exercises. The most important thing to remember while doing the exercise is focus on your core muscles. You should feel them working the movements and there should be no pressure on the back.In this exercise you are attempting to move the opposite arm and leg simultaneously. It is very helpful to use a mirror to help you with form adjustments. Begin by slowly lengthening the left leg until it is long and strong. Lift the leg off the floor until it is at or near parallel to the floor. The leg should not be lifted above hip height. This will help to avoid upward rotation at the hip.
Jack knife sit-up:When you do a basic jack-knife sit-up on the floor, you are using nearly a dozen muscles, yet your abs is the targeted muscle. You also use your oblique, and muscles throughout your thighs, gluteus, chest and calves to complete this move.Lie flat on an exercise mat; get into the start position by extending your arms straight back behind your head and fully extending your legs. Bend at your waist and at the same time, raise your one legs and the arms to meet in a closed jack-knife position. Exhale as you do this. At this point, your leg should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor. Return to the start position by lowering your arms and leg back to the floor, exhaling as you do so. Repeat the same movements on the other leg.
Inch worm:As its name implies, this exercise mimics the motion of a small worm making its way across the ground, a feat that requires a great deal of muscle control.The act of tightening your core, which helps stabilize your spine during the inchworm, works the abdominal muscles throughout the movement. As your arms carry much of your bodyweight, both the biceps and forearms receive a workout. The exercise also works the shoulders and the chest muscles.Bend at the hips, so that your feet and hands are touching the floor. Walk your hands forward until you’ve reached plank position. Keeping the abs muscles engaged, walk your legs toward your hands. Try to keep those legs as straight as possible (tight hamstrings won’t help) and your back flat. Spared your legs if your back is arching too much. Try for 10 — or go for 30 to 60 seconds if you’ve got the space.
Bicycle crunch:Lie on the floor and interlock your fingers behind the head. Bringing the knees in towards the chest and lift the shoulder blades off the floor without pulling on neck. Straighten your left leg out while simultaneously turning the upper body to your right. Also, taking the left elbow towards the right knee. Switch sides, bringing the right elbow towards the left knee. Continue alternating sides in a ‘pedalling’ motion for 1-3 sets of 12-16 reps.Don’t put too much pressure on your neck while trying to touch your elbow to your opposite knee. Most people forget the negative or lowering part of the crunch. Fight gravity on the way down to really get a burn. At the top when you’re squeezing, hold your body up and breathe in and out a few times, trying to relax every other muscle except the abs. This will intensify the contraction, increasing your results. It will also help to tighten the abdominal area. While you are contracting the abs continuously, the deeper fibers are relaxing and contracting while you breathe. Each time the deep fibers relax, your abs will squeeze them in a little more, making your waist smaller. While this is temporary smallness, you are teaching the muscles of your abdominals to tighten up.
Mountain Climber:The mountain climber is an explosive exercise that requires contribution from muscles in your lower and upper body, as well as your core. The primary muscles used when performing mountain climbers include the abdominal, gluteus and leg muscles. Secondary muscles, such as the shoulders, arms and spine, also get a workout from the intense exercise.Mountain climbers start in a push-up position with the arms extended straight and the legs extended behind you. Start by drawing your right knee into your chest by using your abdominal muscles. Do not let your right foot touch the floor. Do not let your shoulders move in front or behind your hands — keep them directly over your wrists. Extend your right leg back into plank position. Do not bob your hips. Maintain a straight line from heels to head. Repeat on the other side. To increase the cardiovascular effect of this exercise, increase the speed of your leg motion.