Core exercises tone the abdominal muscles, but it is much easier said than done! People complain about visible fats remaining even after getting rid of extra kilos. The only remedy for a sagging belly is to make your core muscles work harder daily using exercises that target the abs. Here are a few basic yet effective core workouts that will definitely help flatten your tummy.
Very easy to perform, sit-ups are effective in shaping the tummy. Simply lie on the ground or on a yoga mat. Keep your knees bent and the feet on the mat. Your hands should be held at the back of your head. Now, lift your head and shoulders off the mat by tightening your ab muscles. Your feet should never leave the ground in the process. Remain in the air with your abs tightened for 1 to 3 seconds and return to your lying position. 10 to 20 reps is enough to firm your sagging belly.
Just like sit-ups, lie down, with the back on the mat and knees bent. Now keep your hands crossed on the chest or at the back of your head. Inhale and tighten your abdominal muscles to lift your shoulders and head. Keep your head and shoulder lifted for a few seconds, exhale and lie down. Remember that crunches may cause neck pain. If so, doing sit-ups is a safer option for flattening your stomach.
3. Leg Lifting
Good for toning your lower abs, leg lifts can be performed while lying on the ground with your hands behind your head or crossed on the chest. Now tighten your abdominal muscles and squeeze your buttocks to lift your legs. Lift your legs off the floor together. Make sure that your legs remain straight or you may slightly bend them. Lower the legs but keep it 1 inch off the floor by keeping the abdominal muscles tight. 5 to 10 reps are enough.
4. Jack Knife Sit Ups
This exercise is a little more complex than sit-up because you need to lift both your head, shoulder and legs at the same time. Just lie on the ground. Keep your legs straight and your hands to the sides. Now lift your legs, head and shoulders together by squeezing your buttocks and tightening abdominal muscles. Stay in this position for 3 seconds and then lower your legs, shoulder and head. 5-20 reps are enough to tone a sagging belly.
Lie on your belly and chest. Your head should be touching the ground. Now lift your head and legs up simultaneously while keeping your legs straight. Stay in this position for a few seconds and them lower your head and legs slowly. 10 such reps is enough to help flatten that stomach.
6. Dolphin Arm Plank
Lie on your stomach. Your head should touch the ground. Now use your elbows to lift your body up and take the position of a straight plank. Pull in your abdominal muscles to keep your legs and torso straight. Mid portion of the body should not sag, and the hips should not rise too high. Your body should be as straight as a plank. Stay in this position and take 5 breaths. Now relax your body to go back to initial position. 4-5 times is enough to firm up that sagging belly.
7. Leg Kick
Lying on your left side. Raise your torso till the waist and support it with your left arm and elbow. Point your head towards the ceiling. Your right arm should rest on the floor in front of your body. Now, raise your right leg till hip length with the toe pointing forward. Exhale and kick your right leg in the front as far as possible, count till two and bring it back to its original position. 10 reps on each side should be good enough for toning a sagging belly.
8. Butt Bridges
Lie on your back with knees bent, feet on the floor directly under your knees and hip-distance apart. Keep your arms at your side with palms facing up. Now exhale as you press your heels into the floor and squeeze your glutes to lift your hips off the floor, extending your right leg. Inhale as you return to the initial position and continue doing this exercise for 1 minute to firm up your sagging belly.