During the winter, it’s easy to stay home and become lazy, letting our stomach grow. But with back aches, cramps, leg and joint pain, making that belly bigger can be very uncomfortable. Here are some exercises that are not only easy and simple, but can be done inside the house so as to keep your belly tight and your health problems down. Do it to reduce back pain, reduce belly fat, tighten your belly muscles, and avoid joint pain.
Pick a few to do for 20 minutes each day, and you’ll be feeling a lot better once summer turns up again!
V Bends
1. Lay on your back with your hands and legs outstreched. The head in neutral position with a gap between the chest and chin.
2. Pull the chin and chest up towards the ceiling, contract your stomach muscles, lift your hands and legs from the floor and lift them as high as possible.
3. Repeat 12 times for 3 sessions. If you feel you can do more, save it to the last session.
Opposite Contact
1. Lay on the floor with the legs in the air. The head again should be in neutral position with a gap between chin and chest.
2. Life the chest up towards the ceiling, contract the stomach muscles, and touch one arm to the opposite side leg. Then return to the beginning and repeat with the other hand and the opposite leg.
3. Remember: Keep the back and head unstrained. Bending them might do you damage.
Plywood
1. Start by placing your forearms on the ground, so you make a level base for your body, parallel to the ground, with your feet balanced on their ends, pushing against the ground.
2. Keep this form with the body straight and keep it parallel to the floor. Do it for as least 1-2 minutes and repeat for 3 sessions.
Whole body crunch
1. Jump as high as you can and land on your feet with your hands touching the ground.
2. Pull your legs back. From this position you must push your body and jump as high as possible.
3. Repeat for 12 times over 3 sessions. If you can’t, do less, but the same amount of times per session.
Power strengthening of the Stomach
1. Start by placing your forearms on the ground with your body parallel to it, and balancing on the tips of your toes.
2. Raise your pelvic area up and keep it that way for a few seconds.
3. Return to the starting position and repeat this position a few times.
Legs in the air
1. Start by lying on your back and lightly bending your knees.
2. Lift the legs so they are perpendicular to the floor, this is the starting position.
3. Slowly lower your legs to a point where you can no longer keep your posterior and lower back touching the floor.
4. Raise your legs back to the starting position, and repeat.
