Stomach Exercises You Can Do At Home For A Flat Tummy
- Priya Deesh
- Belly fat accumulates between your organs like stomach & intestines
- It puts you at a high risk of diseases like Type 2 Diabetes
- Planks, sit ups and crunches can help burn belly fat
1. Planks2. Side Plank3. Sit Ups4. Russian Twist5. Crunches Disclaimer:
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Sit Up With Chest Press
a) Lie down on your back. Bend your legs and place your feet firmly on the ground to stabilise your lower body. Hold a dumbbell with both hands.
b) Curl your upper body all the way up toward your knees. Exhale as you lift.
c) As you curl up, press the dumbbell out directly in front of you to form a right angle between your arms and body.
d) Slowly, lower yourself down, returning your arms and body to your starting point. Inhale as you lower.
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Drink And Sip On Water
Staying hydrated is not just right for your body it does wonders for your skin and hair. Drinking water, especially during your premenstrual period, is the best way to tackle bloating and menstrual cramps. Our bodies are made up of approximately 60 percent of water.
Without proper hydration, our bodies begin to retain water to survive. Drinking plenty of water ensures that your body releases its water through sweat and other bodily functions.
Take Regular Pee Breaks
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Swim And Swim And Swim
Swimming is a fantastic and all-around way to achieve body fitness. The crawl stroke and the butterfly stroke are great ways to tighten your abs and tone them to perfection.
Even the process of breathing out underwater requires you to contract your abs and gives them a seamless workout.
Here’s a guide on the best swimwear for your body type.
Stomach Crunch With Legs Raised
Target: lower abdominals
Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands across your chest.
Slowly pull your knees into your chest, keeping them bent at 90 degrees, until your buttocks and tailbone come off the floor. Hold the position for a moment and lower down slowly. Perform 12 crunches.
Tips:
- Don’t tuck your neck into your chest as you rise.
- Don’t use your hands to pull your neck up.
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Consume Blueberries To Keep Your Metabolism Going
If belly fat is your problem area, blueberries may be the snack you need to save the day. These dark berries contain plenty of vitamins as well as antioxidants like lutein. Blueberries are also known to help reduce waist size and keep the metabolic syndrome that facilitates those few extra pounds in check. Pop these delicious berries in your mouth through the day, or mix them with your bowl of yogurt for a quick, easy, and healthy snack.
Read: Doing Antioxidants The Right Way
A Tummy Tuck Requires Significant Downtime
A tummy tuck is a major surgical procedure that will require weeks to heal. The technique includes an incision, running from hip to hip. Patients should expect their recovery to take two to three weeks. At the beginning, you will be fatigued, swollen and sore. It is normal to have moderate pain during these first several days, although this will steadily improve. It is vital to allow yourself time to focus on rest and healing. More than simply taking time off from work, abdominoplasty patients will need assistance with household chores and children. Strenuous physical activities will also need to be postponed for at least four to six weeks.
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For Work / Business: Brooks Brothers Button
Brooks Brothers is the go to brand for work and business related wear.
Although they have a wide spectrum of sizes, wed recommend getting the Madison classic fit. The classic fit works perfectly for this tucking technique and you wont have to get something outrageously large and risk looking like some poor college kid asked to attend jury duty.
Most importantly, this will help you look professional without having to sacrifice style. Everyone deserves to wear business-wear and business-casual and look great in it at least once. Its just such a shame that so much of formal wear doesnt look good on bigger people.
What Muscles Constitute A Flat Stomach
The core isnt one muscle its a relationship between a number of muscles that cover your whole trunk, connecting your hips, spine, neck and shoulders, explains performance coach Brett Klika. The rectus abdominis, or six-pack muscles, are only part of it.
What Klika means is that those half-hearted bicycle crunches and other stomach exercises, stomach workouts and belly workouts you’ve been doing before bed are actually leaving much of your core out of the picture. Not to mention they’re potentially slowing down your progress, as well as being an unsafe way to train.
Aim for variety in your exercise and strength gains will follow. Trust us.
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How To Tuck In Your Shirt Without Looking Fat: Tutorial
Note: This guide works for both men and women.
Whether its for work or a new outfit, everyone knows the struggle of tucking in shirts. We end up looking like a muffin top. This guide will show you how to tuck in your shirt without looking fat. Its actually very straightforward. You only need two things.
How to Tuck in Your Shirt Without Looking Fat:
Unique Point For Faster Recovery After Abdominoplasty: You Dont Need Drains
Many surgeons place drainage tubes in the treated area to alleviate any fluid accumulation underneath the skin after surgery. But these can be:
- extremely uncomfortable: imagine trying to rest with tubes hanging out of your body!
- difficult to handle: the tummy tuck tubes need to be kept in place so you have to be extra mindful of their presence.
- troublesome to keep clean: the tubes need to be drained daily to keep them working properly.
- a factor that contributes to infection: the abdominoplasty drains are placed through open incisions into your body, and these open wounds are highly susceptible to infection. Tummy tuck drains prolong recovery because of these open wounds.
- possibly painful, particularly if they fall out
Youll be relieved to know that I do not usually use drainage tubes. Instead, I use a series of internal sutures to hold the remaining tissues in place before closing the incision. Doing so reduces much of the empty space where fluid tends to accumulate after surgery. With very little or no empty space, the risk of fluid accumulation is decreased. Thats why generally you wont need any pesky, uncomfortable drainage tubes. You may know this as a drainless tummy tuck or no-drain tummy tuck. Youll be able to focus on your recovery better in more comfort, and see your results faster.
Leaving the surgical facility after your tummy tuck treatment
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How To Do A French Tuck
So there are many techniques to properly accomplish a french tuck. Heres a video to show you some of them in action.
Full French Tuck
Button your shirt to right above the top of your pants . Take the end of one blouse and tuck into the opposite side of the shirt, crossing over your belly button. Repeat with the other side, overlapping the first tuck. Next, gently tuck the overlap until you reach the side seam of your pants. From there, adjust the poof of the shirt, either pulling a little more shirt out or tucking more shirt in along the front to create a flat tuck.
T-shirt French Tuck
For a t-shirt french tuck make sure your t-shirt has enough length. Then, tuck in the front section of your t-shirt at your belly button. Gradually tuck in less as you reach the side seams of your pants, and let the back of t-shirt hang out .
Oversized Sweatshirt Corner French Tuck
For a bulkier item like an oversized sweatshirt or sweater, try doing a corner french tuck. Simply tuck your top in on one side only near the side seam of your bottoms, and let the shirt hem gradually waterfall across your front and back.
Shorter Top Mini French Tuck
You can also do a mini french tuck with items that are shorter. Just tuck in a small amount of your top into the front or side of of your pants. This creates a more casual look than a full tuck. And, this helps your proportions.
Explore Pilates Yoga And Dance
Pilates is a form of conditioning favored by dancers for decades. It includes a series of floor exercises that are low impact but offer excellent results, particularly for tighter and firmer abs.
Get rid of your post-pregnancy woes and your ample tummy by signing up for some fun dance classes. Pick a dance form that you enjoy or one you have never tried before, like belly dancing or pole dancing, and dance your way to a toned tummy.
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Try A Sport: Kickboxing Golf Or Tennis
Aerobic kickboxing is a great fat-burner and an effective cardio workout. Get your gear on for a natural tummy tuck one high kick at a time.
Most workouts tend to focus solely on the abs. Give your abs some rest and focus on the oblique muscles, better known as your love handles. Sign up for golf or tennis lessons because these sports help you tone your oblique muscles while having some fun.
Surgical Drains Will Be In Place For The First Week Or Two
After surgery, drains are put in place to eliminate a buildup of blood or fluids, keeping swelling down and ensuring proper healing. In many cases, surgical drains are placed following an abdominoplasty. Although temporary, these will require attention and care. Prior to surgery, your surgeon will discuss the need for drains and how to care for them, including any limitations on bathing. In most cases, the drains are painlessly removed in seven to ten days, however, they may need to stay in place for two weeks or longer.
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Dont Emphasize Your Tummy By Adding Accessories Like Belts Right On Top Of Them Rather Belt Higher
When choosing a coat, top or cardigan, you dont have to avoid belts altogether.
Simply make sure that the belt sits a bit higher, so you arent drawing attention to your belly at its widest point.
Again, patterns can help to take attention away from a larger tummy too and in combination this can do the trick.
Play around with where and how you fasten your belt to see what looks most flattering for you.
above chooses a kimono style jacket. You could belt higher or lower depending on what looks good on your body.
Check out this similar belted toppers from JLUXLABEL and NYDJ, and wear it with this similar wide leg pants, sandals and clutch.
Tuck Your Tailbone Is A Confusing Yoga Cue
If you read my post last week on confusing yoga cues, youll remember that I mentioned at the end how tucking your tailbone is another really confusing cue.
Heres why. There are some people in this world that walk around with anteriorly tilted pelvises. Another not so medically correct way to say this is you have a duck butt. When your butt sticks out consistently, this puts pressure on your spine and take your lumbar spine out of its neutral position. The muscles in your lumbar spine have effectively turned off. A yoga teacher may cue tuck your tailbone to adjust the anteriorly tilted pelvis/duck butt when he or she sees one.
However, the end goal of the tuck is ultimately to come back to a neutral spine, which means maintain the natural curvature of your low back. It turns out its really hard to be neutral.
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Untuck If You Start To Feel Pain
Childbirth Can Cause Herniated Or Protruding Diaphragm
The diaphragm is the thin sheet of muscle that separates your stomach from your chest area. If you have given birth, then it is likely that this muscle has been stretched and may not function properly anymore. This can cause heartburn or acid reflux disease and lead to a herniated or protruding diaphragm. If you are experiencing any of these symptoms, it is essential to speak to your surgeon to get tummy tuck procedure information. In some cases, the surgery may need to be postponed until the diaphragm has adequately healed.
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Taking Care Of Yourself After Surgery
Whether you’re having a partial or complete tummy tuck, the area that’s operated on will be stitched and bandaged. It’s very important to follow all your surgeon’s instructions on how to care for the bandage in the days following surgery. The bandage used will be a firm, elastic band that promotes proper healing. Your surgeon will also instruct you on how to best position yourself while sitting or lying down to help ease pain.
You will have to severely limit strenuous activity for at least six weeks. You may need to take up to one month off work after the surgery to ensure proper recovery. Your doctor will advise you on what you need to do or not do.
Tuck The Penis Back Before Pulling Up Your Undies
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