The abdomen is one of the most difficult areas of the body to tone and strengthen, as it requires constant effort to maintain elasticity and prevent sagging in the middle.

Lack of exercise and a high-calorie diet are the main causes of a flabby belly and belly fat because unfortunately, this is the part of the body where the effects of a sedentary lifestyle and unhealthy food choices are most clearly visible.

Getting a flat stomach can be a bit difficult, but it is possible. There are many things you can do to achieve your goal, improve your overall shape and strengthen your abdominal muscles.

If you’re one of those people who don’t have time to go to the gym, why not try these seven exercises to tone your abs from the comfort of your home?

Exercises that will help make a flat stomach

Plank

Get into a classic plank position, supporting your body weight on your forearms and legs, making sure your elbows are slightly below your shoulders. The body should form a straight line from the neck to the heels.

In this position, lift one leg. Hold it in for a few seconds before returning to the starting position. Repeat this movement with the other leg. Be sure to squeeze your abdominal muscles.

Plank with raised legs

Place your feet on a low bench or ball.

Your entire body should be straight from your neck to your ankles, and your head should be tilted slightly down.

Tighten your stomach and hold for 10 seconds. Rest for 10 seconds and repeat 10 more times.

Side plank

Lying on your left side on the floor, take a position so that your weight is only on your left forearm and the inside of your left leg. The elbow should be placed slightly below the shoulder, and the hand should be perpendicular to the surface.

Pull your stomach in and try to hold this position for 30-40 seconds, then switch to the other side.

Side plank with bent knee

The weight of the body should rest entirely on the left forearm and the side of the right leg.

Hold the position for 30-40 seconds, then repeat on the opposite side.

Leg lifts

Lie on your back with your arms out at your sides, bend your knees slightly, and place your feet on the floor.

While holding this position, slowly raise your legs until your toes point toward the ceiling and your hips are partially lifted.

Slowly return your legs to the ground until you reach the starting position and repeat this movement 15-25 times. Always keep your stomach tight.

Walking with dumbbells

Hold a dumbbell in each hand, raise your arms above your head and walk slowly across the room, tensing your abdominal muscles.

Take 15-20 steps, rest, and repeat.

Bridge pose

This exercise is great for toning the abdominal muscles and fighting flabbiness after losing weight.

Lie on your back on the floor, put your feet hip-width apart, and stretch your arms out to your sides with your palms facing the floor.

Contract your abdominal muscles to lift your hips first, then your stomach and mid-back.

Keep your shoulders on the floor and try to hold this position for 10-15 seconds before resting. Do 4-8 repetitions.

The results of these exercises will not be noticeable immediately! It takes a lot of patience and persistence to see change. It is important to make these exercises a part of your daily life or at least do them three times a week.

Picture Credit: VistaCreate

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A recent research conducted by McMaster University in Ontario indicates that HIIT might not be so difficult if one listens to music while working out. The research further elaborates that music has the potential to make the workout pleasing enough and encourage the participants to try out HIIT.

Another study that was conducted on about 20 young adults who were healthy and physically active people underwent HIIT for the 1^st time revealed two scenarios. While one section of them worked without music, the other section did the same workout with the music being played. This research was published in the Journal of Sports Sciences and included answering questions after the workout sessions.

The workout regime required the volunteers to ride the stationary bikes that were after a 2-minute warm-up. This was a 4 session biking where each session needed them to go all-out pedaling for about 30-seconds. They were asked to rate the experience on a scale of 1 to 7 where the number 7 denoted “I loved it.” While most of the volunteers rated the experience as 5, the rating increased to 6 in the case of people who underwent the training with music on.

It was also revealed that the music pushed them to continue with the training sessions for more time. However, there is no evidence if the scenario would be same for a larger group of people. But it does reflect the impact music can make for people looking to exercise.

The kind of music one loves working out can differ from one person to the other. Some may prefer hard rock while some prefer soft soothing tones. It might also be said that the effectiveness of exercising can increase if you listen to the kind of music you love. But music certainly has become an integral part of most exercising plans and certainly has a role to play.

For those of you who hit the gym on a regular basis or for people who have been there at a popular gym in their area would have seen music being played while people workout. Gym sessions also need high-intensity workout at intervals. Most people at the gym can also relate to the fact that music can make their workout sessions a lot easier as well as effective. One may even find most of the trainers recommending playing of music while working out.

Image Credit : Skeeze

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