How to get a flat stomach with an exercise ball
Spring is around the corner and hopefully the good weather as well. Sometimes with warm temperatures starts our problem when choosing what to wear to cover our tummy. But that is not going to be longer a problem because we have some tips to get a flat stomach and be ready to wear tight dresses and crop tops.
Firstly, as far as possible you should not eat anything before sleep, at least two or three hours before going to bed you should have had your last meal. Try to keep your diet as healthy as you can. And you should cut down on alcohol consume, especially wine and beer are full of calories.
Secondly, you need to burn the top layer of stomach fat. The best way to burn tummy fat is with cardio exercises for a minimum of 30 minutes a day with 1-2 days of rest each week. Running, walking, cycling or dancing are good exercise to keep you fit.
Thirdly, include strength training to build muscle and burn calories faster over time. Keep on mind that crunches will only build muscle underneath your existing belly fat, but will not burn that fat directly. For that reason it is good to do some exercise before such as cycling, running on a treadmill or walking outdoors.
- Crunches work the upper abdomen.
- Leg raises work the lower abdomen.
- Side bends work the obliques.
You will find plenty of fitness equipment on the market that would help you to work your abdominals without hurt your back. A good example of that is the exercise ball. Unfold a yoga mat or a towel on the floor and lie flat on your back, hold the exercise ball and extended your arms over your head. Lift the ball above your chest at the same time that you are raising your legs completely straight off the ground. Place the ball between your ankles, and then lower your arms and legs to the floor. Repeat the ball exchange, this time passing the ball form your ankles to your hands. Do 10 to 15 repetitions.
Put yourself in a push-up position with your hands on the floor and your lower shins on top of an exercise ball with your legs fully extended. Pull your knees in towards your chest, allowing the ball to roll forward under your ankles. While you are doing that, you have to keep your back and upper body completely straight and stationary. Slowly straighten your legs, rolling the ball back to the starting. Do 10 to 15 repetitions.
Other example of exercise with a ball is lying down on top of the ball with your left side of the torso (waist, hips and shoulder) pressed against the ball.
Your feet should be on the floor while your legs are crossed and hanging from the ball. Place your left arm across your torso so that your palm is on your obliques and you have a right angle between your left forearm and upper arm. Raise the side of your torso up by laterally flexing at the waist. Hold the contraction and slowly lower yourself back down to the starting position. Do 10 to 15 repetitions. Swap sides and repeat the exercise.