Flat abs at home
There are several effective abdomen exercises that you can do in the comfort of your own home to strengthen your core muscles
In today’s fast-paced life, fitness has taken a backseat, leading to an unhealthy lifestyle and eating habits that can result in the dreaded ‘beer belly’ or worse, obesity. Most people are unable to find enough time for a gym workout due to their hectic schedules. Fortunately, it is possible to perform abdominal workouts from the comfort of your home.
Cut the flab
One of the best aspects of abdominal workouts is that they can be done anywhere using only your body weight and gravity as resistance.
Prosenjit Biswas, head trainer at SKULPT, explains that abdominal fat, medically known as ‘visceral fat’, is stored deep inside the belly, between our internal organs. This fat is challenging to lose, easy to gain, and increases the risk of diabetes. To target stubborn fats, it is essential to perform a high number of repetitions, around 15-20, repeating them three times. Each repetition must be executed with precision, including a proper squeeze and breathing pattern. With time, results will become visible. To reveal your abs, you must lower your body fat percentage through a healthy diet and regular cardio exercises. It is important to note that working on your abs does not create them; we all have them naturally. However, focusing on your core will benefit your lower back, hips, and overall core strength.
Riz Sunny, founder of My Bollywood Body, says that whether it’s planks, sit-ups, leg raises, wipers, or wood choppers, these exercises can be performed at home without any equipment.
Strengthening your abdominal muscles can help you develop a strong core, improve posture, and potentially achieve a more toned appearance. Abdominal exercises do not burn belly fat; they help you develop your abdominal muscles and burn calories. The core, which includes the abdominal muscles, lower back, pelvic floor, and a portion of the glutes, is the key focus when working on your abdomen. Strengthening the core, which is the powerhouse of the body, is essential to ensure overall body stability, address back pain, and prevent injuries in the long run.
Aminder Singh, founder of Team Aminder, emphasizes that while abdominal workouts offer numerous benefits, not everyone can perform them safely. The guide provides detailed information on who can perform abdominal workouts and safety measures. It’s important to remember that most people can benefit from abdominal workouts, except those who have back problems. A strong core is not only about aesthetics but also about maintaining good posture, preventing lower back pain, and enhancing your overall functional fitness.
Effective abdominal workouts result in a strong core that serves as the foundation for an aesthetic physique. They not only help you achieve a flat belly or six-pack abs but also enhance balance, posture, stability, thereby preventing injury, making movement more efficient, and increasing agility.
Miten Kakaiya, fitness coach and founder of Miten Says Fitness, notes that exercises like crunches can be performed at home without any equipment. For instance, crunches involve lying on your back and crossing your arms over your chest. Thereafter, you will need to use your core to raise your upper body toward your bent knees.
Dr. Somdutta Singh, serial entrepreneur, founder & CEO of Assiduus Global Inc., LP Angel Investor, adds that kickboxing is an effective way to work your abdominal muscles.
Kickboxing involves a combination of punches, kicks, and various dynamic movements that engage your core muscles, including your abdominals.
Kickboxing often involves twisting and rotating your torso when throwing punches or executing kicks. These rotational movements can help work the obliques, which are the muscles on the sides of your abdomen. Many kickboxing exercises, such as knee strikes and roundhouse kicks, involve lifting your legs and engaging your lower abdominal muscles, contributing to a well-rounded abdominal workout.
Do it right
Consult a medical expert or physical therapist before starting an abdominal workout program, especially if you have a history of back discomfort or other medical concerns. They can offer individualized advice and recommend the right exercises. Pay special attention to how your body reacts to abdominal exercises, and stop the exercise as soon as you experience any lower back pain, discomfort, or strain. Never try to ignore or push past pain.
Namrata Purohit, entrepreneur, Fitness expert, and partner at The Pilates Studio, explains that everyone can do core exercises, but there is no one-size-fits-all approach. For example, if you’ve recently given birth, you should generally avoid crunches for some time after delivery.
It’s best to consult your physician before starting any fitness regimen. Avoid overdoing it and start slowly. It is important to exercise 3-5 times a week, depending on the kind of routine you follow. Core-based exercises can be integrated into every workout. Remember that results take time, so be patient with yourself and stay committed to your health and wellness journey. If you have underlying medical conditions or concerns, always consult with a healthcare professional before starting any new exercise program. Your health and safety should be a top priority.