Good news! Sit-ups are not always the best or only way to lose your belly fat. Pelvic tilts and pelvic lifts do a much better job because they really reach down to the deeper abdominal muscles. They also benefit your lower back and your butt. We have also added some remarkably effective belly workouts to use in addition to the lifts and tilts. So, get going and lose that belly fat. You can do it.
Lower Abs: Pelvic Lifts and Pelvic Tilts
Pelvic tilts are also good exercises for the lower back, abdominals, and sacroiliac. Lifts are great for relieving a sore back and trimming fat from your rear end.Tilt:
Lay on your back on the floor with knees bent upward. While flattening your back against the floor, tighten your abdominal (abs) muscles and bend your pelvis up. Hold this position for 8 to 10 seconds. Repeat at least 5 times and try to work up to 10 to 20 repetitions (reps).
Lifts:
Lay on your back on the floor with your knees bent toward your chest. Relax your arms at your side. Tighten your lower abs and slowing lift your buns (butt) up from the floor until you are aiming your knees toward the ceiling. Hold on for 8 to 10 seconds and repeat at least 5 times. As you get better, you should work up to 10 to 20 of these reps.
Lift:
Get down on your hands and knees and allow your stomach to hang down as you take in a deep breath. Exhale. At the end of your exhalation, pull your belly button in and upward towards your spine until you feel a slight tightening around your waist area.
Breathing normally, hold this position for the count of 10 without altering your back position. Next, allow your belly to relax again to the count of 10, without moving your back. Repeat 10-12 times. When you get better at it, you can even to this in a standing position, waiting in line or waiting for your ride.
Abs Hold:
Sit tall on the edge of a sturdy chair and place your hands on the edge with finger pointing toward your knees. Tighten your abs and bring your toes 2 to 4 inches off the floor. Lift your butt off the chair.
Hold this position for as long as you can. Shoot for 5 to 10 seconds. Lower yourself back down and repeat the process. Continue this for 1 minute.
Side Crunch:
This is a difficult exercise with extra benefits for your hips. Kneel on the floor and lean all the way over to your right (or left) side, placing your right palm on the floor. Keeping your weight balanced, slowly extend your left leg and point your toes. Place your left hand behind your head, pointing your elbow toward the ceiling. Next, slowly lift your left leg to hip height as you extend your arm above your leg, with your palm facing forward. Look out over your hand while bringing the left side of your rib cage toward your hip. Lower to the starting position and repeat 6 to 8 times. Do two sets and then change to the other side.
The Hundred:
Sit tall on carpet but preferable a mat with your knees bent up by your chest and your hands at your sides. Lie down with your knees bent and palms facing down. Exhale and raise your head and shoulders off the mat. Vigorously pump your arms 6 inches up and down, reaching with your fingertips. Inhale for 5 pumps, then exhale for 5 pumps. Curl your chin in toward your chest. Do 100 pumps or 10 full breaths. Try to keep your lower back pressed in toward the floor and keep your lower abs pulled in toward your spine. Keep your abs like this throughout the workout.
The Prone Plant:
Get into a full pushup position with your palms on the floor beneath your shoulders. Hold for 30 seconds with abs contracted and arms and legs extended. Keep your head aligned with your spine, chin lower, not looking up. As you build up strength, hold this position longer, up to 1 minute.
The Climb Up:
Lie on the floor with a 3 foot long scarf or something like it. Wrap it around the ball of your right foot (or left), knees bent, left foot on the floor. Hold the scarf in both hands and extend your right leg. Keep your toe flexed. Slowly walk your hands up the scarf (or whatever you’re using) as you lift your head and shoulders off the floor. Hold 2 counts. Lower yourself back to the starting position, walking your hands down the scarf. Do 2 sets of 8 to 10 reps on each side. Don’t tuck in your chin or tilt back.
Single Leg Stretch:
Lie back on the carpet or a mat, knees bent. Lift your head and shoulders and curl your chin in toward your chest. Inhale as you draw your left knee in towards your chest, placing your left hand on your ankle and your right hand on your knee. Lift your right leg about 45 degree from the floor. Switch legs, extending your left leg while hugging your right leg toward your chest. Switch hand positions each time you switch legs, placing your right hand on your right ankle and left hand on your right knee. Go for 5 to 10 reps on each side.
The Cobra:
Lie face down on the floor with your palms near your chest. Lift your head, shoulders, and chest off the floor, pulling your shoulder blades down and together. Hold for 2 counts then lower back down. Repeat 8 to 10 times.
Source: WomensHealthBase.com
0 comments:
Post a Comment