Almost every girl (body) wants a flat tummy by just wishing for it, but how is that even possible if you don't eat right and workout? there is no way any outfit will really fit if you have a protruding tummy, NO WAY! working out at least three times a week might be pain at first but with little or no time when you begin to see results you will thank yourself for going through the pain, and no, you do not have to visit a gym to workout...you can always do it in the comfort of your home.
These simple home flat tummy workout should guide you.....
Standing oblique crunchA. Stand with feet slightly wider than hip-width apart, with your weight on your right leg and a 3- to 5-pound dumbbell in your left hand. Stretch your left hand up and overhead to the right so you feel a stretch in your left side waist (a.k.a your oblique).
B. Crunch your torso to the left, bringing your left knee up and left elbow down toward each other as if trying to crack a nut between your ribs. Return to previous position. Do 12–15 reps, then switch sides and repeat.
Trainer tip: For maximum core challenge, tap the ball of your foot on the floor after each rep instead of putting your whole foot down.
Lie on your back on a mat, and place your hands behind your head. Bend your knees and lift your feet off the floor, pointing your toes toward the ceiling. Contract your abs and curl up your tailbone, slightly lifting your lower back off the mat. Return to starting position, and repeat for 1 minute.
Trainer tip: Raise and lower your tailbone slowly to best target your lower abs.
Upside-down pendulumA. Stand with feet wider than hip-width apart and knees slightly bent. Hold a 3- to 5-pound dumbbell between both hands, and extend your arms toward the ceiling.
B. With head between arms, bend to the left as far as possible, keeping hips and shoulders square. At the last moment, rotate toward floor, then rotate back to forward-facing position and return to arms overhead. Repeat on other side, moving smoothly (like a pendulum). Do 10 reps per side.
Warrior III balance crunch
B. Bend elbows to bring the weight in toward your chest. At the same time, bring left knee in toward your chest so elbows and knee meet at the midline. Return to previous position. Do 12–15 reps, then switch sides and repeat.
Squat sweepA. Stand with feet shoulder-width apart, holding a 3- to 5-pound dumbbell between both hands. With your shoulders and hips square and knees pointing forward, lower into a squat and bring the weight down by your right hip.
B. Push from your heels up and out of squat position, sweeping the weight diagonally across your body until it’s above your left shoulder. Do 15 reps; switch sides and repeat.
Trainer tip: Need help maintaining proper form? Hold a yoga block or ball between your legs.
I hope you find this helpful, do leave a comment to let me know.
I need this badly, thanks PatReplyDelete
My pleasure Bola, anytime. thanks for always stopping by.Delete
The best is to work with a trainer who will help you achieve thisReplyDelete
Glory dearie, you do not necessarily need a trainer, if you are motivated and zealous enough you can do this alone...but it is always more effective if you workout with a partner.Delete
Thanks for your comment doll, I do appreciate.
Bmf hope you have taken note????? Especially that your fat faceReplyDelete
Hian!!! Which kain suffer be this eh!!! Kai... ayam finished... If it takes all this to get Flat stomach for both guys and ladies... then all hope is lost for me eh!!! So you think I will be suffering this kind of suffer... Lift ya left leg up... Tilt ya head to the left... Jump up and down like Jangolova... mehn Pat... lemme be drinking my Star and Orijin and be going... No hope of flat stomach for me biko... **crying in Binary codes :(ReplyDelete
hehehehe...this guy will not kill me with laugh. I know you are joking right?Delete
Hehehhehe ofcourse ayam joking nah... On a serious note though Baby mi... I started doing 60 push-uPs daily... It hurts like hell ba... but if it's gonna get a geh to trip for my muscles... Then why not if not biko?! **winks How are you?!Delete