10 Best exercises for a flat stomach

A bulging stomach is a problem area for most mortals. Even those who are naturally thin tend to develop a paunch as they step into their 30s.

Our stomachs store fat for a number of reasons; these reasons range from the genetic to plain abuse of food and drink, with little to no exercise. Often, those who invest heavily in exercise and diet to banish the bulging stomach, do so with a vague and incorrect idea of what is needed for a flat stomach. Today, we give you a few exercises that will strengthen and create lean abdominal muscles, help you eliminate a flabby belly and give you a flat stomach that helps you fight disease and ill-health.

The key to a flat stomach is combination

To kick that tummy fat, simply belting away crunches or pushups is not enough. A solo act can't lead to a flat tummy or fat loss. Fitness expert, Sophi says, "In my opinion spot reduction is not possible, there is no way to target a particular part of the body for fat loss."

Your goal should be to build muscle, and focus on fat loss. Whether you are able to drop weight before attempting muscle toning, or tone muscle and then cut fat, depends entirely on how overweight you are, and how many inches you need to lose.

Follow patterned full body exercises like skipping and running to burn energy at an elevated heartrate. The kind of food you eat also helps to cut down that visible and visceral fat. A balanced healthy diet is essential for stomach fat loss.

Drink plenty of water and stay off from stress and anxiety and limit your salt intake. Besides get enough sleep to kick your belly fat.

Mentioned ahead are exercises that will help get a flat stomach.

Note: These exercises will only help you get rid of stomach fat if you practise them in combination with a healthy lifestyle and balanced diet.

Funky standing abs

This is one of the best and easiest exercises to begin with. Stand with your feet below your shoulders, and then tighten your abs slowly bending your knees.

Tilt your pelvis forward, so that your back is curved. Come back to the centre and tilt pelvis backward. Perform this exercise 15 times on either side, or as your workout permits.

Chair leg lifts

Perform this exercise using any kind of chair.

All you have to do is, sit straight with your back flat against the chair, place your hands on the seat of your chair, then slowly lift your knees towards your chest and slowly restore them back.

Carry out slow breathing while doing this. Perform this 2 set exercise at least 10-15 times.

Crunches

This is a good exercise for upper, lower and oblique abdominal muscles. Begin by lying flat on the ground, with your feet placed firmly on the ground, clasp your hands behind your head.

Raise your upper body by squeezing your abdominal muscles and when you are halfway through, hold on for 3 seconds.

Then bring back your body back to floor, slowly. Do at least 30 crunches per set.

Perpendicular exercise

Lie flat on your back, with your hands behind your back. Breathe out, as you lift your legs over your hips so they are perpendicular to the floor; slightly extend the distance between your legs.

Breathe in as you lower down your legs. Start up with 4 to 5 sets, and then increase it to 10.

Dumbbell bends

This exercise is useful for your oblique muscles. Start with grabbing a dumbbell, holding it in your right hand; see to it that your palm is facing your body.

Your feet should be at a shoulder-width distance. Slowly place your left hand on your hip and bend your upper body towards the right, while keeping your head and body facing forward.

Bring back your body to normal position and then repeat the same movement on the left side. Practice 20 repetitions.

Bicycle exercise

Bicycle is the best exercise for toning your stomach. It helps by keeping your stomach stable, along with movements, which burns fat.

Perform this exercise by lying on the floor, place your hands behind your head and bring your knees off the floor.

Bring your right elbow towards your left knee while performing cycling motion, and then switch your elbow position.

Side exercise

This exercise targets your oblique, core muscles and shoulders. Stand straight, with your feet at approximately the width of your hips. Slowly bend your knees and hold dumbbells in each hand.

Lift your hands up, so that the dumbbells are above your head and relax. Then lean your arms, head and torso to the right till 2 counts, then come back to the original position and then repeat it to the left side.

Carry out at least 10 repetitions.

Planks

Lie on the floor, with your face down, upper body supported on your forearms. Raise your entire body off the floor, with the support of your forearms and toes form a straight line.

Carry out 3 repetitions, with 15 to 20 seconds hold.

Clock exercise

To carry out this exercise, you may need an exercise ball. Rest your back on the ball with your feet aligned with your hips.

Stretch your arms over your head, contracting your abdominal muscles, and then rotate your body like a clock. Carry out 10 rotations in each side.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks

Secret to longer life could be in this new pill

WASHINGTON: A new pill that prevents ageing and keeps people healthier for longer may be a step closer, scientists say. 

Activating a protein called sirtuin 1 extends lifespan, delays the onset of age-related metabolic diseases, and improves general health in mice, a new study has found. 

The findings point to a potentially promising strategy for improving health and longevity. 

Sirtuin 1, or SIRT1, is known to play an important role in maintaining metabolic balance in multiple tissues, and studies in various organisms have shown that activating the protein can lead to many health benefits. 

Also, drugs that increase SIRT1 activity have been found to slow the onset of ageing and delay age-associated diseases in several animal models. 

Researchers led by Dr Rafael de Cabo of the National Institute on Ageing at the National Institutes of Health tested the effects of a small molecule that activates SIRT1, called SIRT1720, on the health and lifespan of mice. 

The animals were fed a standard diet supplemented with 100 mg/kg SRT1720 beginning at 6 months of age for the remainder of their lives. 

Researchers found that SRT1720 significantly extended the average lifespan of mice by 8.8 per cent. Supplementation also reduced body weight and fat percentage, and it improved muscle function and motor coordination throughout the animals' lives. 

In additional studies focused on the effects of SRT1720 on various metabolic variables, researchers found that SRT1720 supplementation led to decreases in total cholesterol and LDL-cholesterol levels, which might help protect against heart disease, and improvements in insulin sensitivity, which could help prevent diabetes, researchers said. 

Supplementation also had anti-inflammatory effects in various tissues, an important finding because low-grade chronic inflammation is thought to contribute to ageing and age-related diseases, they said. 

"Here, we show for the first time that a synthetic SIRT1 activator extends lifespan and improves healthspan of mice fed a standard diet," said de Cabo. 

"It illustrates that we can develop molecules that ameliorate the burden of metabolic and chronic diseases associated with ageing," said de Cab. 

The study appears in the journal Cell Reports. 

Foods to reduce belly fat

A bloated stomach not only hampers your personality but also makes you uncomfortable.

The best way to get rid of such a disgruntled belly is by following a low-calorie diet and practising regular exercise.

Food to reduce belly fat # 1: Almonds

This tiny food is not only rich in skin-boosting vitamin E and protein, but their richness in fibre content helps you to stay full for a longer duration. Even though they are slightly high in calories but that will not contribute to belly fat, so keep swapping a handful of almonds as snacks to curb your hunger.

Food to reduce belly fat # 2: Watermelon

The name says it all - this giant fruit contains 82 percent water, which helps to keep you full for a longer duration and also removes excess sodium present in the body. This super sweet fruit, is also rich in vitamin C and contains barely 100 calories in one cup. So start eating this delicious fruit as a snack, if you wish to have a body like your favourite celeb.

Food to reduce belly fat # 3: Beans

Consuming means on a regular basis helps to get rid of the body fat, develop body muscles and improves digestion. Beans also help to feel full for a longer duration, thus avoiding over indulgence. Add beans to your diet, if you want your middle to be sexy and firm.

Food to reduce belly fat # 4: Green leafy vegetable

Want to get a flat tummy instantly? Then fill for plate with green leafy vegetables. All types of green leafy vegetables are extremely low in calories, full of fibre and offer several vital vitamins and minerals that help to ease water retention without causing the bloating and tummy discomfort.

Food to reduce belly fat # 5: Cucumber

Cucumber is an extremely refreshing and low-calorie food. They contain approximately 96 percent water content, which makes it a cooling food. One full cucumber contains just 45 calories, making it sexy stomach food.

Food to reduce belly fat # 6: Avocado

This is a truly magic fruit, due to their richness in various vital nutrients. Avocado is rich in fibre, which helps to keep hunger at bay and the presence of monounsaturated fatty acids helps to burn belly fat easily.

Food to reduce belly fat # 7: Oats

The best way to start your journey to sexy stomach is by having oats for your breakfast. Oats are filling and thus help you to lose weight. Besides, it is also low in calorie and provides energy to your body slowly. It is a very good source to provide energy to your body all throughout the day, which keeps you feeling fuller for longer and can even lower your cholesterol.

Food to reduce belly fat # 8: Water

The best way to avoid stomach bloat is by keeping yourself very well hydrated. Drinking ample amounts of water helps to flush excess fluid and toxins out of your system.

Food to reduce belly fat # 9: Apples

Apples are packed with fibre, which makes your belly feel full. Thus, avoiding over eating; besides it also fills your body with maximum nutrients.

Food to reduce belly fat # 10: Peppermint

Peppermint has great healing and calming digestive properties. It is also good for removing belly fat. The easiest way to do this is to drink it in tea form. Besides, it also helps in cleansing your skin.

For questions specific to your health conditions, please write down in the comments section and we will answer it as soon as possible. Thanks