A flat belly is a badge of honor. It’s an outward sign that you keep fit and watch what you eat. And beyond the vanity aspects, a more chiseled torso makes you stronger and less prone to injury.
Every man wishes to attain the perfect body without fat and to achieve this he exercises on a daily basis and controls his diet to a great extent. When it comes to owning a fit body without any bulges, the first area that comes to our mind is the stomach. Many men complain that they are able to reduce fat from all the areas except the stomach which possess to be a huge problem as the fat in this part of the body gets reduced quite slowly.
In order to achieve a flat stomach a man has to work and train very hard and exercise regularly. It is important to take a day off in a week to give the body complete rest. Owning a fabulous body along with six-pack abs gives an immense boost to your self-esteem and also makes girls look at you twice.
It also helps us to stay away from obesity and fat, as these give rise to a number of diseases in our body and increase the chances of heart attack. Along with exercising regularly, one also needs to control their diet and avoid fatty and junk food items. The food that we eat, gets stored in our stomach and that is why most men complain that their stomach bulges out the fastest.
Stomach Exercises Tips For Men
Poor posture can lead to a bulging gut, so your desk-jockey slouch may be your flat belly’s enemy number one. To fix your day-to-day form, try the archer row to strengthen your core and your back at the same time.
Lie down on your back on a mat so that your hands are behind your ears and balance your legs in such a way that they become perpendicular to the floor. When you have balanced yourself well, contract the right side of the oblique muscles and at the same time twist the hips a little and try to hold the position.
Then with all the pressure on your abs, get the right side elbow towards the opposite side till it reaches beyond your left knee. Get back to your normal position and then do the same exercise on the opposite side. This exercise can be done 10 times every day.
For this exercise you will need to be seated on a bench which is declined and your legs can tightly rest beneath the pads. Lean back to form a 90 degrees angle with your thighs. Take out your arms straight so that they too form a 90 degrees angle. Join your hands together firmly. With the back and arms absolutely straight, keep your chest out and form a semi-circle with the help of your hands.
The abs need to be flexed as you move the maximum you can from left to right and back very quickly. Maintain the right form and motion range as the exercise will be futile if you fail to do so. Try to do this till for at least a minute and as you build stamina you can go up to two minutes.
Crunches on Ball
For this you will need a swiss ball. You need to sit on the ball in such a way that your feet and shoulders are on the floor in a width-apart manner and your stomach area is exactly over the ball. By doing so your back becomes parallel to the floor and you are able to lean back completely. After becoming stable in this position, put out your arms straight towards the ceiling.
Then, you need to contract the abs like you normally do while practicing a crunch and try to reach the ceiling with your hands. Try to hold this position for at least 5 seconds and then get back to the normal position. It is advisable to do this exercise a minimum of 15 times every day.
Raising the Leg
For this you will have to lie down on a bench which is absolute flat and pull up your legs to form a perpendicular with the bench. To stay stable, you can tighten your grip by holding the bench near your head. Contract the lower portion of the abs and raise the hips off the bench.
Hold this position for 5 seconds and then lower them down. Make sure that your back is flat and legs straight as you lower down your legs to make them absolutely straight. After holding for 5 seconds you can get back to your normal position. Try to do this at least 8 times each day.
Here you need to rest on a bench in a way that you can bend your knees. Take your upper portion of legs at 90 degrees and hold them bench near the head to become stable.
Putting pressure on the abs you need to pull up your knees towards the chest area s that they are able to reach till the elbows. Hold the position for 5 seconds before you get back to the normal state. It will do well to your stomach if you repeat this exercise 12 times every day.
Plank on Ball
You need to lie down in such a way that your elbows are on a bench and your feet on a swiss ball. You have to contract your abs well and keep your whole body absolutely parallel to the floor. You should not dip or bend your lower back at all. This position is known as plank and should be help for at least a minute for best results.