Blame it on SRK’s six-pack-magic, Aamir’s eight-pack-charisma or Priyanka’s hot bikini bod, but flaunting the flattest tummy and a set of well toned abs is the latest dream for many youngsters.
But, they usually tend to forget that it takes more than just basic crunches and crash dieting to carve a drool worthy, flat stomach. Explains fitness trainer, Deanne Pandey, “Ab exercises + cardio exercises + right diet – this is the most effective formula to achieve well-toned abdominal muscles. Missing upon any one of these will take away the real impact of an abs-workout.”
“An ideal diet and workout for every individual depends upon his/her weight loss requirement, body type and body shape,” suggests Pandey. For instance, a pear shaped person may indulge in a less strenuous workout and minimal diet modifications to get the desired tummy in comparison to an apple shaped body, who is usually heavy in the tummy area.
Here are a set of workout and physical activities, which when combined with an ideal eating plan and cardio workouts can assure you of the killer abs that you always dreamt of...
1. Naukasana- A common yoga posture that works wonders on your abs.
Method: Lie flat on the ground, with your back on the floor. Raise your upper body and legs to an angle of 30 degrees and hold the posture for 30-40 seconds, then relax. Repeat this asana for 10 times to begin with, graduating to 30 times. Breathe normally all through the work out.
“Holding onto the posture tightens and contracts your upper and lower abs while repeating the movement tones them up,” tells yoga expert Usha Chegappa of Bharat Thakur’s Artistic Yoga.
2. Ushtrasana :
It is the counter pose to naukasana .
Method: Stand on your knees, with heels facing upwards. Arch your back, placing your hands on your knees one by one. Hold your head behind pushing your belly outwards. Hold this posture for 30 seconds and repeat 30 times.
“During naukasana , the ab muscles contract building up tension in the area, while ushtrasana releases the tension by giving your tummy a good stretch. It is important to practice ushtrasana after naukasana to save one's back from injury,” explains Usha.
3. Basic crunch : The good old crunch still remains the best exercise to bag the perfect abs.
Method: Lie on the floor with your legs off the floor in a right angle. Keep your shoulders just above the floor. Breathe in and bring your knees in towards your chest, while lifting your upper body to an angle of 30 degrees and breathe out while you relax. Repeat this exercise 15-20 times to begin with.
“Don’t arch your back. The crunches will help you contract your abdomninal muscles giving them an effective workout,” suggests Deanne.
4. Bridging: Stretch till you feel the burn!
Method: Lie flat on the floor with your hands resting by your sides, feet flat on the floor, shoulder width apart and knees bent. Now, contract your abdominals, lower back and gluts and slowly lift your midsection to form a bridge from your knees, through your hips to your shoulders. Hold this position for a few seconds, and then slowly lower. Fitness expert Kiran Swahney suggests, “Avoid this exercise in case you are suffering from lower back problems.”
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