5 Stomach exercise to do as work out
One recurring issues with most women after Childbirth is struggling to prevent having a protruded Tommy/stomach, here are 5 best exercises to do as work out.
1. Commando Plank
Do: 60 seconds
a. Begin in a high plank with your core engaged and your feet hip-width apart. Hold for 30 seconds. Keep your spine neutral.
b. Keeping your core engaged, lower your left forearm on to the floor, then your right so you’re in a forearm plank. With your back flat, push through each arm to return to a high plank. Repeat for 15 seconds, finishing in a high plank. Struggling? Just think of those abs.
2. Downward Facing Dog
Do: 10-second hold
a. From a high plank, hinge at the waist to push your weight back through your heels until you arrive in a downward-facing dog: legs straight and arms outstretched in front of you, hands shoulder-width apart.
b. Hold for 10 seconds, pushing your hips back over your heels to feel the stretch in your hamstrings and the backs of your arms. Return to a high plank and repeat five times.
3. Flutter Kicks
Do: 3 20-second reps
a. Begin lying flat on your back on a mat, palms face-down underneath your glutes. Core engaged, raise both your legs in a straight line until they’re hovering above the floor.
b. Keeping your abs braced and legs straight, rapidly kick your legs – right and left alternately – up and down, stopping just above the floor each time. Make sure that your lower back doesn’t lift off the floor at any point.
4. Cross Crunch
Do: 10 reps per side
a. Lie with your left hand behind your head and your right arm outstretched at a 90° angle to your body, right palm facing down. Engaging your core, raise your right knee and crunch over to your right side until your left elbow touches your right knee.
b. Reverse the movement until you return to the start. Done your reps? Switch sides and repeat, crunching as hard as you can.
5. Russian Twist
Do: 20 reps, using a 5kg weight (or heavy books).
a. Lie on your back, knees raised and bent at 45° with feet hovering just off the floor and both hands holding the weight above your chest. Use your abs to raise your torso to a 45° angle with the floor.
b. Slowly twist your torso to the right side, keeping your arms straight and raised. Pause and then reverse the twist to repeat on the left side. That’s one rep.
Culled from womenshealthmag.com