Hey Everyone!
People often ask me when I go to any salon
or when women meet me in a grocery store
they often ask me a question that how to get a flat belly
and some women frequently say
that because they have a baby and they had either a C-Section or any other big operation
they are unable to get a flat belly
one thing I would definitely say
that in old times, our older women used to say
that one should tie the belly
I actually agree with that concept
it helps a lot in tightening one's muscles of the stomach
I, too, after Hamza and Hassan
did that and even though
I had two C-Sections
My belly got tightened up and flat
The more you develop the muscles and abs of your stomach
the more they will support you for the whole life
so, I am going to tell you some ab exercises today
for the abdominal muscles
you don't have to be in the gym for these exercises
if you have a mat
which gives you a good padding for your back
then you can easily do that
so I would definitely advise to do ab exercise every other day if not on the daily bases
by the way, this is not only the problem for women
men can also do this
one should definitely try this
very simple exercises that you can do at home
we will build the stamina gradually
as you get there, it becomes very easy
so come and let's start!
As I shared with you, I will first get you started with some basic crunches
this is the most basic angle
you have to lie down straight with your legs
in this angle as you are seeing
you have to put your hands in this way while elevating your posture this way
and then you have to go back down
repeat the same thing
try to keep your head straight
because if you would see on left and right, then you can pull your neck which might be an issue
also
when you elevate your posture, you will breathe out
and when you go back down, you will breathe in
you breathe out
and then you breathe in
what happens is you can maintain your breathing
and breathing is very much related to
your exercise and weight loss
so you have to go up this way
and then go back down this way
try to do this for ten times, if you cannot do this for ten times
then do it for eight times
but you have to set a goal for 15 to 20 reps
and you have to do it's 3 sets
by the way, you have to do it very slowly and calmly
when we exercise at a very high speed
we can get injured
and we do not even get the desired result
make a right angle of your body while maintaining your breathing level
you have to do 15 reps for 3 times
now I am going to tell you about leg raises
this is a perfect exercise for your lower abdomen
when you try this
It covers your pouch on the lower part of the body
you have to place your both hands beneath your hips
then you have to raise your legs
when you lift your legs up
you have to breathe out
and when you bring them down, you have to breathe in
breathe out and breathe in
if you can keep your legs straight then it is great
but if you have an issue in keeping them straight
and initially if you have to bend them, then it does not matter
so this is a very good exercise for your lower abdomen
so I am saying the same thing that
if you do 15 reps for 3 sets each
then you can handle your lower abdomen
but like I always say
when I talk about breathe in and breathe out
I was talking to the trainer a few days back
he advised me that
80% or 90% game is of your breathing in an exercise
because breath is related to your life
the more you utilize it properly, the more better results you get
now I will tell you an exercise for abs
in which your upper, middle and lower
it means your whole abdominal area will cover up
it is called as V Crunches
basically you will make a V angle of your body
and you will
elevate yourself in this way
what happens is
that your upper and lower abs will get affected
if you cannot keep your legs straight then you can slightly bend them
but ideally your legs have to be straight
it will affect your complete abs
and of course, your have to keep your face straight as well
and you must remember to breathe
if it pains while doing the abs exercises
or you slightly feel the pressure
it should not be painful but you must feel the pressure
if you are feeling the pressure
that means your muscles
are getting engaged to it and you will get the better results
if you are not feeling anything
that means you are doing something wrong
I say that repeatedly
that cardiovascular exercises such as skipping, running
jogging or fast walk
these all things
increase your heart rate, and when your heart rate increases, it results in the weight loss
but along with all of them
you need to have a proper diet plan
if you are eating rich food in breakfast
or taking a heavy diet
so obviously there must be some side effects
and when you do no get the results then there is a problem
one thing I tell you that when you do exercise
you will feel hungry and that is natural
to control your appetite
and to eat fruits rather than a rich oily food
is your responsibility
let's move on to the next exercise
next I will tell you
about the bicycle crunches
we all have ridden the bicycles
you have to pull your legs up and shoulder in this way
and this is how you have to touch your arms and legs side to side
one thing is very important
you have to continue your breathing through out the exercise
in any stage
do not stop your breathing
this exercise is also very good for your abs
because your lower abs are engaged along with your middle and upper ones
plus
your sides get affected very well because of it
and I have yet to tell you an exercise for your sides
because many women and men
get their stomach flat but they still have a lot of the love handles and fats on their sides
so for this
I will tell you an exercise
now I will tell you about the exercise for your sides
because most of the people have told me that they have gotten their belly flat
but they still have a lot of weight on their sides
you have to do this while keeping your face straight
your face have to be straight
you have to touch your shoe with your hands on both of the sides
in starting, you obviously will have an issue
and it will pain too
but you will get used to it slowly
so this is how you have to try to touch your shoe with your hands
you must be feeling the pull on your sides
it is stretching and activating your muscles
but in this whole exercise
it is very important to keep your back straight
you have to continue your breathing
because remember, breathing is absolutely essential
now I am going to tell you the final exercise
which is called as plank
and there are two ways to do that
you can either do it on your elbows or on your hands
when you start in the beginning
do it on your elbows because it will be easier
and start with 30 seconds
you must be thinking that 30 seconds are nothing
but when you are doing it
it actually becomes very difficult so try
to keep your back straight
and start with 30 seconds
even if you plank for 8 to 10 minutes, that is amazing
there are some people in the gym where I exercise
who do the plank for 12 to 13 minutes
because they have brought themselves to that level of training
so there is a very simple way to do plank
keep your back straight and hold
your body this way
keep your back straight and look in front
try to do this
for as long as you can
and continue your breathing through out
keep your head down and continue
but that is at a later stage
this is what we call a plank
so these are the exercises for abs
try to do some of it or all of it, it is totally up to you
I will say that do at least regular crunches,
bicycle crunches and sides exercise
and must do the leg raises exercise
so that your all abs get engaged through it
it is very simple
the more effort you put in yourself, the more result it will show
when a person is in his younger years
he does not need to exercise that much
but as we get older, we need an exercise
and to take care of our skin and diet
and the most important factor is,
in fitness,
your diet plays the 70% role
and the rest 30% role is of an exercise
so try to live your life in a balance
if you need flat abs then
you have to take care of your diet
if you need the well developed arms
and have an extra weight on your lower body
these all can be managed when you
take a balanced diet
so food and exercise go hand in hand
and of course, a calm and relaxed mind
if you like this video, then do subscribe to my YouTube Channel!
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