Get Flat Tummy with These 8 Simple Home Exercises

Most of belly fat is a consequence of unhealthy lifestyle -- being physically inactive and consuming too much calories. Being physically active and healthy nutrition are the key to losing belly fat. Strengthening and shaping the middle part of the body is indeed a large fitness challenge. But here we list 8 exercises to tone your tummy which can be done at home:

Upside-down Pendulum
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. 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.
 
Sit Ups/ Crunches
Lie on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain. Bend your knees with your feet on the floor. Then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Repeat 15-25 times. This exercise is beneficial for your upper abdomen.

Crunch and Twist
Start with the same position as the above exercise (sit ups), but this time raise yourself up slowly then twist your body from the waist (not back and shoulders). Try to touch your left knee with your right elbow, untwist and go to starting position. The next time do the opposite side and try to touch your right knee with your left elbow. Repeat on each side 10-15 times.

The Plank
Lie down on your tummy and then come on your palms and toes. Lift the knees off the floor. Draw your tummy muscles up and breathe deeply into the side and back of the rib cage. Aim to hold the pose for 30 seconds.

Rotating Single-Leg Plank
Begin in an elbow plank with left leg extended behind hip and abs engaged. Shift weight onto right arm and slowly rotate torso to the left (keeping left leg lifted), turning into a side plank position. Hold for 1 count then rotate back to elbow plank without lowering left leg. Do as many reps as possible for 30 seconds, and then repeat on opposite side for 30 seconds.

The V-Hold
Lie face up with legs extended at about a 45-degree angle, abs braced, head and shoulders lifted, and arms reaching on either side of knees. Gently lower head back to floor and engage your lower abs to lift hips straight up off the floor, pressing arms down by sides to help control. If this is too challenging, skip the lift and focus on tilting tailbone up towards the ceiling. Do as many reps as possible in 60 seconds.

Leg Drop
Lie on the floor while your legs are over your hips at 90 degrees. Slowly lower your legs as low as you can without touching the floor, but make sure not to lift your lower back. Then raise your legs to the starting position. Repeat 10 times.

The Hundred Exercises
This classic Pilates exercise defines the tummy muscles and promotes a strong and healthy back. Bring the legs in to a table top position, hip-width apart. Lift the arms up off the floor and lift the head, neck and chest upwards, being careful not to strain the neck but taking the strain to the tummy. Start to pulse the arms up and down. If you would like to advance the pose, extend the legs up towards the sky. Keep the tummy muscles taught and aim to continue for 50 seconds. 

Do this workout 3 times a week (plus 40 minutes of intense cardio 4 times a week) -- and you can lose 2 inches off your midsection in just four weeks. Do all the moves once, then repeat the entire circuit 2 more times.

photo: wdy.h-cdn.co

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