Young or old, male or female, who doesn’t wish to have a flat and sleek tummy? While it’s a fact that the first step in reducing your tummy is to eat wisely, an individual still has to rely on specific exercises known as core exercises to induce a proper shape and structure on to his tummy. It is also worth noting that getting leaner and growing skinnier are two completely different things. While growing skinnier can be described as the process of shedding weight and nothing else, transforming into a lean body would mean to shed the excessive fat and let the ‘lean muscles’ grow on top. And the degree to which a person wishes to grow lean depends on his/her mentality. However, one thing remains unchanged, the need to exercise. And to help you get that lean body, we list down 5 essential exercises:
9 Part Guide to Bigger CHEST (if clicking doesn't work- right click and hit "Save link As")
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Exercise #1: Reversing crunches
Execution-wise this is one of the easier exercises but it should not be underestimated nevertheless. We have all heard and have perhaps even tried the conventional crunches, also known as the abdominal crunches, at some point in our lives. Reverse crunches are similar to it except for the fact that your abdomen stays stationery and only your lower body does the movements.
Steps for perfect execution:
Step 1: Lay flat on your back on any surface and place your hands parallel to your body on the sides.
Step 2: Lift both your legs in sync and try direct them towards your face without moving your upper body.
Step 3: Place your legs back to the starting position and repeat in progressive sets of 1, 3, 5 and so on.
Throughout the course of this exercise, make sure your core is kept tight. This exercise will help you in toning the lower abdominal muscles.
Exercise #2: Squats
Also known as the king of exercises (or the mother of all moves), the squat exercise targets innumerable muscles inside your body which would otherwise require separate exercises. The main areas that are helped with squats are the abdomen and the large muscles like your thigh and calf muscles. All in a single rep! Check out this article
Steps for perfect execution:
Step 1: Prepare a barbell/smith machine or dumbbell with weights that are easy for you to lift over your shoulders.
Step 2: Place the weight on your back (or around your front collar) and begin to bend slowly, keeping your back straight.
Step 3: Bend to the lower most position possible and then ascend back to your initial position.
It is very important to have a spotter accompanying you during a heavy squat in order to assist you in executing it in the right way and to help you if, God forbid, the weights begin to overpower your muscles.
Exercise #3: Cardio
Easiest of the lot, one would reckon. But according to gym trainers and health scientists, cardio is an exercise that should be a part of one’s daily routine, no matter what his/her ultimate body target would be. Cardio exercises like walking, jogging, cycling or even hill climbing pushes your heart to work at a higher capacity than normal, pumping more blood throughout your body, including your brain! Imagine an exercise that would not just help you lose weight, but also exercise your brain in thinking wiser. Our target of growing leaner muscles can be achieved by heavy to very heavy cardio exercises like paddling, inclined run on a treadmill and cycling. Get yourself some perfect gym clothes using House of Fraser promo codes which would help you to be comfortable during your cardio session.
Exercise #4: Planks
One exercise, that can outperform all the other exercises is the plank. Even a 30-40 second long plank exercise can leave you exhausted for an hour (or even more). The beauty of plank is that it has only one job to do and that is to rip your core and burn your fat cover.
Steps for perfect execution:Follow @AboutLifting
Step 1: Sit yourself in a straight back position with lower legs resting parallel to your thigh. Using a floor mat would be helpful.
Step 2: Move yourself into a bowing position while keeping your entire back, hip and leg region parallel to the floor.
Step 3: Rest your body on your elbows with the forearms resting on the floor. The elbows are placed right under the arm-pits. Keep your head in a position that enables to look at the floor. Try not to lift your head up.
Step 4: Stay in this position for as long as you can. Then go back to Step 1 and repeat as many times as you can.
Exercise #5: Conventional crunches
The article would be incomplete without mentioning this very basic yet helpful exercise. As was mentioned in the initial part, abdominal crunches are a standard throughout the various classes of gym all around the world. It works on your upper tummy fat and tones it to perfection with time.
Steps for perfect execution:
Step 1: Lay flat on your back on any surface and place your hands on your chest in a cross-pattern.
Step 2: You can either lay your legs straight on the ground or place them on a platform.
Step 3: Lift your upper body while keeping your core tight and direct it towards your knee area.
Step 4: Crunch your body as much as you can. Then relax and fall back slowly to your initial position.
The key to your body developing into a lean structure is to make these exercises repetitive on a daily routine. Also, it important to maintain safety of yourself and of the people surrounding you while training exercises like squats. Finally, we advise you to maintain a healthy diet along with the above mentioned exercises for the best possible results.