Best exercises for a flat stomach

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December 6, 2013

Best_exercises_stomachDec 6: 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, Sophia Yasmin 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.

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Agencies
July 2,2020

London, Jul 2: The World Health Organisation says smoking is linked to a higher risk of severe illness and death from the coronavirus in hospitalised patients, although it was unable to specify exactly how much greater those risks might be.

In a scientific brief published this week, the U.N. health agency reviewed 34 published studies on the association between smoking and Covid-19, including the probability of infection, hospitalisation, severity of disease and death.

WHO noted that smokers represent up to 18% of hospitalised coronavirus patients and that there appeared to be a significant link between whether or not patients smoked and the severity of disease they suffered, the type of hospital interventions required and patients' risk of dying.

In April, French researchers released a small study suggesting smokers were at less risk of catching Covid-19 and planned to test nicotine patches on patients and health workers — but their findings were questioned by many scientists at the time who cited the lack of definitive data.

WHO says "the available evidence suggests that smoking is associated with increased severity of disease and death in hospitalized Covid-19 patients. It recommends that smokers quit.

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Agencies
June 11,2020

The World Health Organisation (WHO) Director-General Tedros Adhanom Ghebreyesus said that more research needs to be done to better understand the extent to which COVID-19 is being spread by people who don't show symptoms.

"Since early February, we have said that asymptomatic people can transmit COVID-19, but that we need more research to establish the extent of asymptomatic transmission," the WHO chief said at a virtual press conference from Geneva on Wednesday, Xinhua news agency reported.

"That research is ongoing, and we're seeing more and more research being done," he added.

Saying that the world has been achieving a lot in knowing the new virus, the WHO chief told reporters that "there's still a lot we don't

"WHO's advice will continue to evolve as new information becomes available," he said.

Tedros stressed that the most critical way to stop transmission is to find, isolate and test people with symptoms, and trace and quarantine their contacts.

"Many countries have succeeded in suppressing transmission and controlling the virus doing exactly this," Tedros said.

Meanwhile, Michael Ryan, executive director of WHO Health Emergencies Program, said Wednesday that the COVID-19 pandemic is still evolving.

"If we look at the numbers... this pandemic is still evolving. It is growing in many parts of the world," he said. "We have deep concerns that health systems of some countries are struggling, under a huge strain and require our support, our help and our solidarity."

He said "each and every country has a different combination of risks and opportunities, and it's really down to national authorities to carefully consider where they are in the pandemic."

In Europe, the risk issue now are about travels and the opening of the schools, around risk management, mass gathering, surveillance and contact tracing, said the WHO official.

In Southeast Asian countries, where to a great extent transmissions have been under control, governments are more concerned about the re-emergence of clusters, while in South America, the issue of PPE for health workers has not gone away, said Ryan.

As regards Africa, Ryan said the death rates have been very low in the past week, but the health system can be overwhelmed, as it would have to cope with other diseases such as malaria.

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Agencies
May 6,2020

Washington D.C., May 5: Working from home has become the new normal ever since the outbreak of coronavirus and in today's time the work duties can be easily dealt with by means of mobile devices at home.

However, this easy use of technology, mobile devices for that matter, has the potential to blur the fine line between work and the other daily life routines.

But, contrary to the belief, a study at the University of Jyvaskyla reveals that the mixing of work and other daily life routines may have more benefits than previously assumed, and points to the importance of boundary-spanning communication.

A smartphone enables phone calls, email, and file transfers from the comfort of home. The study shows that there may be more effective ways to maximise the benefits of smartphone use, without diminishing employees' flexibility and the use of these technologies.

"People often forget to talk about positive effects, such as autonomy and freedom the employees gain when they have the flexibility to schedule their work," said Postdoctoral Researcher Ward van Zoonen from JYU, who with his colleagues examined the use of smartphones for work matters outside working hours.

The study paid special attention to the benefits of talking about domestic matters with the immediate supervisor outside the working hours given to an employee.

"This reduces the conflict between work and other life," van Zoonen said.

"If people in an organisation strive for more dialogue between employees' different life domains, it is possible to create a functional environment where people can talk about different matters."

The research findings show that when employees communicate across boundaries and talk at work about their life in other respects, they can receive new kinds of support and understanding from their immediate supervisor.

"This kind of communication creates a low threshold for contacting one's supervisor, which helps employees build a balance between the different domains of their lives and strengthens their organisational identification," said Professor Anu Sivunen describing the findings.

This means that tight working time restrictions to protect employees might not be beneficial after all, if they hinder reaching the positive results indicated in this research.

For the study, a survey was taken of 367 employees who were asked questions such as -- how much they talk about their work with their family, and how much they talk about their family with their immediate supervisor.

"Both supervisors and their employees answered the surveys, and the study actually focused on their mutual communication," Sivunen said.

"Usually people at workplaces are interested in how communication within the work community is succeeding. It is often forgotten how an immediate supervisor can take an employer's other life into account and thereby help the employee gain work-related benefits."

"Communication with one's immediate supervisor during flexible working hours, also on matters other than work, could ease the daily lives of many employees if they could share the possible challenges of their family life or free time with their supervisor in these settings," Sivunen added.

According to the study, such a practice could make the supervisor aware of the employee's situation as he/she works from home and the related impacts on their work performances.

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