5 Effective Abdominal Exercises
Strengthening the abdominal muscles not only gives you stamina and make you look taller, it also adds a couple of inches to your vertical stature.
It’s however imperative to note that a study by researchers at the University of Massachusetts showed that sit-up exercise training does not decrease the diameter of abdominal adipose cells, abdominal subcutaneous fat (skin fold thickness) or abdominal circumference (Katch et al., 1984).
Therefore, you cannot use ab exercises to selectively lose abdominal fat. Instead, to reduce fat content at a given body site, your total body fat will have to be altered. For more on that, visit….Tips to remove stomach Fat
The Most Effective ab workouts To Grow Taller
Why it works
This abdominal exercise is more complicated than a conventional plank because you’re assisting your human weight on two points of contact instead of four. Consequently, you must work your abdominal harder to stay stable.
How to do it
A. Lie on your right with your shoulder straight below your neck and feet placed. Place your left hand on your left hip.
B. support your abs and raise your waist off the ground until you’re leveling on your right hand and legs so that your body is diagonal to the floor.
2.Bridge Exercise 1
Follow these steps to perform the Bridge exercise:
Lie on your back with your legs curved and your feet flat on the floor, roughly hip length apart.
Your legs should be in a relaxed and comfortable position. — not too close to your butt and not too far away. You should be able to easily find the Neutral Spine.
Take a deep breath in, expanding into your back and your lungs.
Keeping your torso in one flat piece, press your feet into the floor and lift your hips up off the floor as you squeeze your butt.
Come up high enough that your body makes a straight line from your shoulders to your knees.
Maintain the Bridge position.
Still holding the bridge, think of knitting your ribs down to your belly, squeeze your butt, and try to lengthen through the front of your hips.
Hold the Bridge position.
Maintain Neutral Spine as you come back down to the mat.
Complete 3-5 repetitions.
Lie on the floor facing up and position your arms behind your head, gently assisting it with your finger tips.
Bring the knees towards the stomach area then lift the neck muscles off the floor without pulling of the neck.
Bring the right elbow towards the left knee while stretching out the other leg. Switch sides and bring , the left elbow towards the right knee while stretching out the right leg.Continue alternating sides in a ‘cycling’ motion. Continue up to 1-3 sets of 10-15 reps
4. Sit ups
Begin with lying with the back on the floor, with the arms across the chest or behind the head and knees bent and then elevate both the upper and lower vertebrae from the floor until the entire upper body is not touching the ground.
Do 10- 15 reps in the beginning then do as many as you can as you get used
Strength exercises such as sit-ups and Push-ups do not cause the Spot Reduction of fat .
5. Bridge 2/ Plank
Lie on the floor with your face towards the floor.
Place your hands under your chest.
elbows and arms under your chest.
Now try to raise your body by relaxing the entire weight on the hands. The back and legs should be straight. Sustain the position for a matter of a few moments and return to the starting position.