Flat Stomach | How To Get A Flat Stomach | Exercises For A Flat Stomach
Welcome to episode 2 of 10 minute workouts. This is going to be a four part series and in this episode we’re looking at toning up those stomach muscles to help you get a flatter stomach.
But before we begin, I just want to say a massive thank you to all of you for staying at home as much as possible and helping to limit the spread of COVID-19.
Now I know it’s not easy, especially with the good weather ahead of us, but so many of you have been following the rules on social distancing, which is amazing, but please remember we are all in this together, and together we can overcome this challenge.
Just like we’ve overcome many challenges in the past.
Now, as you are staying at home and socially distancing, it can be very easy to fall into an unhealthy pattern of behavior making. You feel down and motivated and even dampen your immune system, which is why it’s super important.
You stay both mentally and physically active, and I really hope this video helps you do that.
So, while we’re waiting for let’s begin with the workouts before exercising is very important to always warm up to prevent any injury, thank you to Millie and Mo for kindly filming and demonstrating these home exercises during lockdown.
Let’s begin the workout with crunches so lie on your back with your knees, bent and feet flat on the floor.
Hip-Width apart now place your hands on your thighs across your chest or behind your ears, slowly curl up towards your knees until your shoulders are about three inches off the floor, hold the position for a few seconds and lower down slowly perform 12 stomach crunches.
Now, once you’ve done, the crunches we’re going to quickly move into doing oblique crunches, so lie on your back with your knees, bent and feet flat on the floor.
Hip-Width apart roll your knees to one side down to the floor, place your hands across your chest or behind your ears now slowly, curl up towards your hips until your shoulders are about three inches off the floor, hold the position for a few seconds and lower down. Slowly, perform 12 oblique, crunches and repeat on the opposite side.
Nice work we’re nearly at the halfway point, but before we move on to the next exercise, let’s have a 15 to 45 seconds recovery with a simple jog on the spot.
Okay, next up we’re doing the plank lie on your front, propped up on your forearms and toes keep your legs straight and hips raised to create a straight and rigid line from head to toe your shoulders should be directly above your elbows focus on keeping your abs Contracted during this exercise hold this position for 5 to 10 seconds and then repeat eight to ten times when doing the planks.
Don’t allow your lower back to sink during the exercise for an easier version perform the plank with your knees on the floor. Only two more exercises left, so, let’s move on to side planks lie on your side, propped up on your elbow. Your shoulders should be directly above your elbow, straighten your legs and raise your hips to create a straight and rigid line from head to toe.
Keep your neck long and your shoulders down and away from your ears keep your abs contracted during this exercise and hold the position for five to ten seconds then repeats eight to ten times repeat the exercise on the other side, for an easier version perform the side Plank with your knees on the floor, okay, only one more exercise left you’re doing great, but before we move on to the next exercise, let’s have another 15 to 45 second recovery, with a simple jog on the spot.
Now, it’s time for the last exercise, stomach crunches with legs raised 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 bottom and tailbone come off the floor.
Hold this position for a moment and lower down slowly perform 12 crunches, and that’s it you’re all done. But please don’t forget to cool down with a full stretch routine.
At the end, to prevent any injury, I will leave a really useful NHS link to warm-ups and cool downs in the description below in case you need it now. I really hope that you find these exercises helpful, but please remember, as I mentioned earlier, while staying at home.
It’s super importantly, stay both mentally and physically active, because if you don’t, it’s very easy to fall into an unhealthy pattern of behavior, which you may feel down, you can, may feel unmotivated and worst of all, it can even dampen your immune system.
Now the NHS have some really useful advice, all about how to stay mentally active aloes of advice on what to do while she’s staying at home.
Now, if you haven’t read it, I highly recommend you do so and I will leave links to it in the description below.
It’S also worth mentioning that if you are looking at trying to lose weight and dangerous visceral fat, I did make a video not long ago.
All about dietary advice from a study during Oxford and the resource of the diet are pretty incredible.
Participants lost not 0.5 to 1 kilogram every single week, which is great, but here’s the best bit after 6 weeks, participants reduce their dangerous visceral fat by 14 percent.
They also reduce that blood pressure.
They also reduce their cholesterol, and they had a five centimeter reduction in their waistline.
So if you are interested in finding out more, I will leave a link to that video up here and in the description below so feel, free to check it out, and that is the end of this week’s video. Always remember that your awesome – and I will see you next week – hey guys thanks for watching this week’s video, make sure to click that like follow or subscribe button now to stay up to date with new weekly videos.