Fitness Mantra: At-home exercises for a flat tummy

Chennai

To convert the flab into fab, you need to target this specific area. Here are a few stomach exercises that you can do in the luxury of your house without any gym equipment.

Burpees/squat thrust 

• Stand with your feet about hip-width apart and squat to the floor, placing your hands on the floor in front of you. 
• Now jump the feet out and come to a pushup position, on the hands and toes with the body in a straight line. 
• Now jump the feet back to the start position. 
• Continue jumping feet out and in for 30 to 60 seconds for three sets of 10 reps.

Crunches 

• Lie flat on the floor with your knees bent and feet flat on the floor, hip-width apart. 
• Place your hands either sides of your head, don’t lock your fingers or don’t pull your head up. Push a little of your back into the floor to engage the abdominals. 
• Tilt your chin slightly. Leave a few inches space between your chin and chest. Now roll your shoulders off the floor. 
• The gap between your shoulder and floor should be four inches and your lower back should remain on the floor. 
• Just be like that for a moment at the top and then move back down slowly. 
• Do this three sets of 15 reps.

Mountain climbers/alternating knee-ins 

• Place your hands flat on the floor, shoulder-width apart. 
• Extend your torso and legs fully behind you with only your toes and balls of your feet touching the floor. 
• Your body should be in a straight line. Your weight should be supported on your hands and toes only.
• Start with either leg. Flex your knee and hip at the same time to bring your knee up and then under your hip. You should keep the other leg extended completely. 
• Now reverse the position of your legs by extending the leg back which is extended. And simultaneously flexing the straight leg until it is in the start position. 
• Do this for three sets of 15 reps.

Jump Squat 

• Stand with your feet shoulder-width apart. 
• First do a regular squat, later engage your core and jump up. 
• When you land, lower your body back into the squat position to complete one rep. 
• Do this exercise three sets of 15 reps.

Windshield wipers 

• Swing left, right like a windshield wiper. 
• In the start position only go for 45 degrees to each side. When you are strong and flexible you can go to 180 degrees range of motion.
• Now swing back and forth slowly. Do this exercise for three sets and 15 reps

Leg pull-in/ knee-up 

• Lie down flat with your hands under buttocks. 
• Keep your knees together and pull them in towards you and move your torso towards them. Also, lift your neck, head, and shoulders up. 
• Hold and then return to starting position. 
• Do this exercise for three sets of 15 reps.

Plank 

• Get into a press-up position. 
• Bend your elbows and rest your weight on your forearms. 
• Your body should form a straight line from shoulders to ankles. 
• Suck your belly button into your spine to engage your core. 
• Hold in this position for a few seconds. 
• Do this exercise three sets of 30 reps.

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