Getting fit may be challenging sometimes, especially when we hit 35. Not to mention all the temptations of junk food and what not. But, no one said that if it is difficult it is impossible, right? All you are going to need to get that perfect belly you dream about is to put a little bit of time and a lot of effort in.
When we hit 35 some processes change, and some calories we could easily burn at gym, become not that easy to deal with now. Yet, as we have said, there is nothing impossible, if your will is strong and a nice set of effective exercises is in front of you. We are going to supply you with the later, the rest is on you!
- Lie flat on an exercise mat on the floor keeping your lower back straight with no arching of your spine and with your knees bent and feet flat on the floor. Place your hands lightly on the sides of your head. Curl your torso upwards so your shoulders are slightly raised off the floor..
- Raise your knees until your thighs are at a right angle to the floor and your calves are parallel to the floor. This is the start position. Slowly move your legs in a pedaling action as if you are riding a bicycle.
- As you do so, exhale and bring your opposing elbow close to each knee by crunching to one side. Left elbow to right knee. Right elbow to left knee. After each crunch, return to the start position inhaling as you do so.
- Without pausing, repeat the movement to the other side. Repeat without pausing for the desired number of repetitions to each side.
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
#3. Straight Leg Raise
- Sit or lie down on you back with your legs straight out in front of you.
- Bend the knee of your non-operated leg to a 90-degree angle keeping your foot flat on the floor.
- Tightenten the muscles on your straight leg by trying to contract your quadriceps.
- Keep your quad tightened, and then slowly lift the operated leg six inches off the floor (by contracting the front thigh muscles.)
- Hold for three seconds. Slowly lower your leg to the floor.
#4. Russian twists
- Sit on an exercise mat with your legs fully extended and your upper body upright. Cross your your ankles and raise them off the floor slightly.
- Bend your knees towards you slightly. Lean back about 15 degrees to balance your body. This is the start position.
- In a smooth motion,turn your torso to the left and touch the plate on the floor. Make sure you exhale as you do this.
- Return to the start position inhaling as you do so. Repeat the same movement, this time to your right side, again exhaling as you do so. Return to start position and repeat.
- Lie down on a flat surface or mat.
- Start with your legs straight, then come up.
- Touch your toes, and then let your torso fall back down
- Bring your legs up into the air, touching your toes again.
#7. Scissor Abs
- Lie flat on your back. Extend your arms so they're against the sides of your body with your palms pressing into the floor, or bend your elbows and place your palms under the back of your head.
- Bend your knees and draw them into your ribs. This will make it easier to pull your navel in toward your spine and actively press your lower back flat on the ground.
- Lift both legs straight up toward the ceiling, continuing to engage your abs and pressing your lower back into the ground.
- Keeping your core strong, slowly lower your right leg down toward the ground until it is a few inches above. Then slowly scissor your legs, lifting your right leg back up as you lower your left leg down toward the ground.
- Tighten your abdominals. Inhale and scoop your abdominals inwards, while pressing your hands into the mat. Think about pressing your navel to your spine. Use your muscles to scoop your abdominals inwards, rather than “sucking in.”
- Lift your hips. Slowly lift your hips, placing your legs above your head, parallel to your body and the floor. Point your toes out towards the top of the mat. Do not let your legs touch your face.
- Take your legs to the side. Inhale and lift your legs. Keep your legs together, and move your legs to the right side of your body. You should only take your legs slightly to the right, not too far to the ground.
- Bring your legs down. Exhale and allow your legs to come back down. Bring them down until they reach a 45 degree angle with the mat. Keep your thighs and knees pressed together as you bring your legs down.
The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.
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