Best exercises for a flat stomach

[email protected] (HealthMeUp)
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
May 2,2020

Clinician-scientists have found that Irish patients admitted to hospital with severe coronavirus (COVID-19) infection are experiencing abnormal blood clotting that contributes to death in some patients.

The research team from the Royal College of Surgeons in Ireland found that abnormal blood clotting occurs in Irish patients with severe COVID-19 infection, causing micro-clots within the lungs.

According to the study, they also found that Irish patients with higher levels of blood clotting activity had a significantly worse prognosis and were more likely to require ICU admission.

"Our novel findings demonstrate that COVID-19 is associated with a unique type of blood clotting disorder that is primarily focussed within the lungs and which undoubtedly contributes to the high levels of mortality being seen in patients with COVID-19," said Professor James O'Donnell from St James's Hospital in Ireland.

In addition to pneumonia affecting the small air sacs within the lungs, the research team has also hundreds of small blood clots throughout the lungs.

This scenario is not seen with other types of lung infection and explains why blood oxygen levels fall dramatically in severe COVID-19 infection, the study, published in the British Journal of Haematology said.

"Understanding how these micro-clots are being formed within the lung is critical so that we can develop more effective treatments for our patients, particularly those in high-risk groups," O'Donnell said.

"Further studies will be required to investigate whether different blood-thinning treatments may have a role in selected high-risk patients in order to reduce the risk of clot formation," Professor O'Donnell added.

According to the study, emerging evidence also shows that the abnormal blood-clotting problem in COVID-19 results in a significantly increased risk of heart attacks and strokes.

As of Friday morning, the cases increased to 20,612 cases in Ireland, with 1,232 deaths so far, according to the Johns Hopkins University.

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Agencies
June 27,2020

After admitting that the world may have a COVID-19 vaccine within one year or even a few months earlier, the World Health Organisation (WHO) on Friday said that UK-based AstraZeneca is leading the vaccine race while US-based pharmaceutical major Moderna is not far behind.

WHO Chief Scientist Soumya Swaminathan stated that the AstraZeneca's coronavirus vaccine candidate is the most advanced vaccine currently in terms of development.

"I think AstraZeneca certainly has a more global scope at the moment in terms of where they are doing and planning their vaccine trials," she told the media.

AstraZeneca's Covid-19 vaccine candidate developed by researchers from the Oxford University will likely provide protection against the disease for one year, the British drug maker's CEO told Belgian radio station Bel RTL this month.

The Oxford University last month announced the start of a Phase II/III UK trial of the vaccine, named AZD1222 (formerly known as ChAdOx1 nCoV-19), in about 10,000 adult volunteers. Other late-stage trials are due to begin in a number of countries.

Last week, Swaminathan had said that nearly 2 billion doses of the COVID-19 vaccine would be ready by the end of next year.

Addressing the media from Geneva, she said that "at the moment, we do not have a proven vaccine but if we are lucky, there will be one or two successful candidates before the end of this year" and 2 billion doses by the end of next year.

Scientists predict that the world may have a COVID-19 vaccine within one year or even a few months earlier, said the Director-General of the World Health Organization even as he underlined the importance of global cooperation to develop, manufacture and distribute the vaccines.

However, making the vaccine available and distributing it to all will be a challenge and will require political will, WHO chief Tedros Adhanom Ghebreyesus said on Thursday during a meeting with the European Parliament's Committee for Environment, Public Health and Food Safety.

One option would be to give the vaccine only to those who are most vulnerable to the virus.

There are currently over 100 COVID-19 vaccine candidates in various stages of development.

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News Network
May 13,2020

California, May 13: A fasting-mimicking diet could be more effective at treating some types of cancer when combined with vitamin C, suggests a new study conducted by the scientists from USC and the IFOM Cancer Institute in Milan.

In studies on mice, researchers found that the combination delayed tumour progression in multiple mouse models of colorectal cancer; in some mice, it caused disease regression. The results were published in the journal Nature Communications.

"For the first time, we have demonstrated how a completely non-toxic intervention can effectively treat an aggressive cancer," said Valter Longo, the study senior author and the director of the USC Longevity Institute at the USC Leonard Davis School of Gerontology and professor of biological sciences at the USC Dornsife College of Letters, Arts and Sciences.

"We have taken two treatments that are studied extensively as interventions to delay ageing-- a fasting-mimicking diet and vitamin C -- and combined them as a powerful treatment for cancer," added Longo.

The researchers said that while fasting remains a challenging option for cancer patients, a safer, more feasible option is a low-calorie, plant-based diet that causes cells to respond as if the body were fasting.

Their findings suggest that a low-toxicity treatment of fasting-mimicking diet plus vitamin C has the potential to replace more toxic treatments.

Results of prior research on the cancer-fighting potential of vitamin C have been mixed. Recent studies, though, are beginning to show some efficacy, especially in combination with chemotherapy.

In this new study, the research team wanted to find out whether a fasting-mimicking diet could enhance the high-dose vitamin C tumour-fighting action by creating an environment that would be unsustainable for cancer cells but still safe for normal cells.

"Our first in vitro experiment showed remarkable effects. When used alone, fasting-mimicking diet or vitamin C alone reduced cancer cell growth and caused a minor increase in cancer cell death. But when used together, they had a dramatic effect, killing almost all cancerous cells," said Longo.

Longo and his colleagues detected this strong effect only in cancer cells that had a mutation that is regarded as one of the most challenging targets in cancer research.

These mutations in the KRAS gene signal the body is resisting most cancer-fighting treatments, and they reduce a patient's survival rate. KRAS mutations occur in approximately a quarter of all human cancers and are estimated to occur in up to half of all colorectal cancers.

The study also provided clues about why previous studies of vitamin C as a potential anticancer therapy showed limited efficacy. By itself, a vitamin C treatment appears to trigger the KRAS-mutated cells to protect cancer cells by increasing levels of ferritin, a protein that binds iron.

But by reducing levels of ferritin, the scientists managed to increase vitamin C's toxicity for the cancer cells. Amid this finding, the scientists also discovered that colorectal cancer patients with high levels of the iron-binding protein have a lower chance of survival.

"In this study, we observed how fasting-mimicking diet cycles are able to increase the effect of pharmacological doses of vitamin C against KRAS-mutated cancers," said Maira Di Tano, a study co-author at the IFOM, FIRC Institute of Molecular Oncology in Milan, Italy.

"This occurs through the regulation of the levels of iron and of the molecular mechanisms involved in oxidative stress. The results particularly pointed to a gene that regulates iron levels: heme-oxygenase-1," added Tano.

The research team's prior studies showed that fasting and a fasting-mimicking diet slow cancer's progression and make chemotherapy more effective in tumour cells while protecting normal cells from chemotherapy-associated side effects. The combination enhances the immune system's anti-tumour response in breast cancer and melanoma mouse models.

The scientists believe cancer will eventually be treated with low-toxicity drugs in a manner similar to how antibiotics are used to treat infections that kill particular bacteria, but which can be substituted by other drugs if the first is not effective.

To move toward that goal, they say they needed to first test two hypotheses: that their non-toxic combination interventions would work in mice, and that it would look promising for human clinical trials.

In this new study, they said that they've demonstrated both. At least five clinical trials, including one at USC on breast cancer and prostate cancer patients, are now investigating the effects of the fasting-mimicking diets in combination with different cancer-fighting drugs.

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