Exercises 2

1. Captain’s Chair:

 

 

 

All you need to do this exercise is a chair.

Sit on the chair with your spine straight and shoulders relaxed.Keep both hands beside you with your palms by the side of your hips, facing downward.Inhale deeply.Now as you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for 5 seconds. Don’t bend forward and arch your back.Bring down your leg slowly and repeat again.

2. The Stomach Vacuum:

 

 

 

Stomach vacuum exercises are low-impact exercises that place greater emphasis on breathing instead of increasing your heart rate.

a. This is similar to what we call the cat stretch pose. This is also known as the four-point, transverse-abdominal stomach vacuum. Follow the steps mentioned below to do this exercise for reducing belly fat:

Come down on the ground to sit on all fours, supporting your body on your hands and knees.Now inhale deeply and loosen your abdomen.As you exhale the breath, tighten the abdomen muscles.Hold this abdomen contraction for 15-30 seconds.

Repeat the process again.

Another type of stomach vacuum exercise is elevators. Here’s how to do it:

Sit on a chair. Imagine your belly to be an elevator that’s moving up.Now inhale deeply using only your nose and think that it’s the 1st floor.Breathe out using your mouth and simultaneously push your belly towards your spine, imagining that you are going up to the 5th floor.Breathe out fast 5 more times, squeezing your abs every time you exhale the air.Repeat the same steps another 5 times.

c. You can try standing pelvic tilts. This is another form of stomach vacuum exercise.

Stand with your legs hip width apart and bend your knees slightly.Inhale deeply through your nose and push your belly inwards towards your spine, and at the same time roll your hips out in front.


3.Bending Side to Side:

This is the best workout to slim down your waist. This is yet another perfect exercise for reducing belly fat!

Stand erect with your feet together. Raise your hands above your head as in a ‘namaste’.Now keeping your legs grounded, bend your body to the right as much as possible till you feel a strain on your left waist. Stay for 15 seconds.Return back to the original position.Now bend left. Retain this position for another 15 seconds.

Slowly, you may increase the holding time to 30 seconds.

 

 

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