Belly fat plagues many men and women, but you can get rid of it without having to go to the gym or purchase expensive equipment to store in your home or office. A number of basic and easy-to-do exercises can be done at home to help tone all muscles in the abdomen. Many of these exercises do not require any accessories or weights, although you can use free weights, resistance bands or tubes or ankle or wrist weights, if you wish to provide more of a challenge. However, by performing a few basic moves three to five times a week, you can get rid of those flabby abs and enjoy a sleeker, more toned abdominal area in a short time.
Belly Lift
One of the easiest abdominal exercises to do is called the abdominal lift. You can do this exercise sitting or standing or on all fours on the ground. For example, when standing, place the feet about shoulder-distance apart, suggests the Chinese Holistic Health website. Balance the weight of your upper body by placing your hands on your knees, back bent slightly forward. Exhale and suck in the lower abdominal muscles, trying to touch your belly button to your spine. Hold that contraction for about five seconds and then relax. Repeat this exercise about five times to start.
Toe Circles
Nothing can be easier than exercising in bed, and these toe circles fit the bill. Do these exercises twice a day, for about five minutes each time. Lie on your back in bed or on a sofa, arms down by your sides, palms down and feet touching. Exhale, and then raise both feet off the bed at the same time to a height of about 5 to 6 inches, suggests the Chinese Holistic Health website. If you can't hold them that high to start, try 2 to 3 inches. Keeping the legs straight, point the toes and start circling them, first one way, and then the other. Try to circle the toes clockwise and counterclockwise several times before lowering the legs to rest.
Basic Crunch
Abdominal crunches are a popular abdominal exercise that works the front of the ab muscle group, but it can be adapted to also work the side or oblique muscles, says the Abs Facts website. Lie on your back on the floor, knees bent, with your hands behind your head. Do not push or pull on the neck. Suck in the lower abs, exhale and lift the head and shoulders off the ground. You are not performing a full sit-up, but you are merely crunching the ab muscles together. Keep the abdominals pulled in tight. For an extra burn, as you come back down, don't let your shoulders touch the floor. This is a small but effective move. You can adapt this exercise to work the side muscles by slightly twisting the opposite elbow toward the opposite knee at the top of the crunch.
Member Comments