6:39 PM
We all want toned and flat stomach. No bumps while standing or sitting upright. To get it, many women still rely on crunches. In fact it turns out crunches are not the most effective abs exercises.
"Crunches work only to the muscles on the front and sides of your stomach. To get a flat stomach is important to target practice in all parts of the core muscles including the lower back, hips, and upper thighs," said Lou Schuler, co-author of The New Rules of Lifting for Abs.
To get rid of belly fat, Schuler recommends a series of core exercises are based on appropriate training programs. "The core exercises to stabilize the spine and pelvis so that you can avoid back pain while improving posture" Schuler said. " This exercise also burns more calories than crunches because more muscles are trained. "
1. Side Plank
This exercise is more effective in making flat stomach, because you have to support the entire weight of your body.
How to Do It:
- Lie on your left side with your elbows directly under your shoulders and feet stacked. Place your right hand on the left shoulder or hip.
- Hold your stomach and lift your hips off the floor until you balance your arms and legs so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can not hold that long, lasting as long as you can and then repeat until you have been able to survive for 30 seconds .
- Switch sides and repeat.
2. walkout Push-Up
This exercise is also effective because it involves the whole body movements, such as the use of arms and legs, while incorporating resistance to strengthen the torso.
How to Do It:
Start in a push-up position with hands two inches wider than your shoulders. Then walk forward with hands. Perform 10-12 repetitions.
3. Drag Alligator
It is a mix of cardio, stability, and strength training torso. The result was faster.
How to Do It:
- Search the expanse of floor that allows you to forward 10 to 20 meters, use anything that can make you glide over the surface of the floor with minimal friction such as paper plates, plastic bag or towel.
- Start in a push-up position with your feet on a towel, or a plate.
- Walk forward with your hands at least 10 meters. Rest for 60 to 90 seconds or as long as you need to recover breath. Repeat with walking backwards to where you started. It is calculated as a set. Repeat once more.
