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Padahastasana (Standing Forward Bend) The abdomen gets completely compressed while bending forward, which leads to burning of fat. Thus, the compression helps in toning down the tummy. Padahastasana has variations in terms of holding your toes, placing your hands beneath the balls of your feet, or simply holding your ankles or shins. HOW TO DO: - Keep your hands on either side of the body while your feet rest together, with the heels touching each other. - Keep your spine erect. - Inhaling deeply, lift your hand upwards. - As you exhale, bend forward such that your body is parallel to the floor. - Inhale, then exhale, and bend forward completely, with your body falling away from the hips. - Try to touch the floor, with palms straight on the floor, and without bending your knees. - Holding your breath, tuck your tummy in, and hold the position for 60 to 90 seconds. - Exhale, leave your toes, and lift your body to come back to normal position. - Repeat the asana 10 times, leaving an interval of 10 seconds between two repetitions. Paschimottanasana (Seated Forward Bend) This is one of the basic poses of Hatha Yoga, and it stimulates the center of your solar plexus. Along with acting as a tummy toning pose, the forward bend also offers an admirable level of stretch to the hamstrings, thighs, as well as hips. It is also ideal for those who are prone to digestive disorders. HOW TO DO: - Sit on the floor. Keep your spine erect, and stretch your legs out to your front. Your feet should point to the ceiling. - Inhaling deeply, stretch your hands above your head without bending your elbows. Your gaze should follow your hands. Stretch your spine to the maximum. - Exhale, and bend forward from your thighs. Bring your hands down and try to touch your toes. Your head should rest on your knees. - Once you touch your toes, hold them and try pulling them backward till you experience the stretch on your hamstrings. - Breathing in, hold your tummy, and try to retain the position for 60 to 90 seconds initially. Slowly, increase the time of holding the position for five minutes. - Exhaling, bring your body upward, relieving your toes from your fingers to come back to normal position. - Repeat the asana 10 times to begin with, working up to 25 times or more. Naukasana (Boat Pose) This is one of the most sought after yoga postures that will guarantee you a flatter belly with regular practice. While holding the posture for more than a minute helps in contracting the abdominal muscles, the posture, when done in a boat-like movement, helps in toning your abs. HOW TO DO: - Lie down on a mat in supine position legs together and stretched, arms to your sides facing down. - On inhalation, start raising your legs without bending at the knees. - Stretch your foot and your toes outward. - Raise the legs as high as possible. - Now raise both arms keeping them straight, attempting to reach towards your toes. - Attempt to bring your body as close to 45 degree angle. - Breathe normally. - Hold this pose at least 15 seconds. - Gently exhale as you release. - Repeat this for at least 5 rounds with relaxation for 15 secs after each round. Uttanpadasana (Raised Foot Pose) This pose helps in getting rid of the fat from your lower abdominal region as well as hips and thighs. This pose is one of the most efficient and effective ways to eliminate the flab that gets accumulated around your waist and hips during pregnancy. HOW TO DO: - Lie down on your back on the floor, legs stretched out, and heels touching each other. Keep your hands on either side of your body, palms facing the ground. - Inhale deeply. Now, exhaling slowly, tilt your back while bringing your head backwards so that it touches the floor. - Do not move your hands from their initial position. Breathe normally. - Stretch to the maximum possible level, without hurting your back. - Inhaling deeply, raise your legs from the floor, making a 45-degree angle with the floor. - Hold the pose for 15 to 30 seconds, breathing normally. Slowly work to hold the posture for more than 60 seconds. - Exhale deeply, and lift your legs so that they make a 90-degree angle with the floor. Breathing normally, hold the posture for 30 seconds. - Inhaling deeply, gradually bring your legs back to the initial position – the supine position. - Repeat this asana 10 times to begin with, working up to 30 times gradually. - Relax for 15 seconds after each repetition. Bhujangasana (Cobra Pose) Cobra pose is a great posture to strengthen the abdominal muscles and to reduce belly pooch. This pose will strengthen the back, abdomen and entire upper body. It also makes the spine flexible and strong. HOW TO DO: - Lie down on your belly with legs stretched. - Place the palms underneath the shoulder. - Chin on the floor and all the toes touching the floor. - Then, on inhalation slowly raise your chest up bending backwards as much as possible. - This allows your body to look like a cobra ready to strike with the head raised. - Hold the cobra pose for 15 – 30 secs depending on your ability. - On exhalation slowly bring your entire body down to the prone position. - Repeat this for at least 5 times with relaxation for 15 secs after each round.
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Ravan trbuh bez nakupina sala nalik na jastučiće san je gotovo pa svake djevojke. No, salo kao da se najradije voli nakupljati baš na tom vidljivom mjestu. Tada se obično skriva načinom oblačenja i sličnim trikovima. Ipak, osoba koja tako nešto skriva svjesna je da je problem tu i zapravo bi najsretnija bila kada bi salo nestalo. No, da do toga dođe, potrebno je uložiti dosta truda i volje, odnosno puno vježbati. Evo koje vježbe savjetuju neki od najpoznatiji fitness stručnjaka, a koje će vas s vremenom dovesti do ravnoga trbuha, prenosi teen385. Samo hrabro naprijed! Sjednite na pod s nogama ispruženim ispred sebe. Potom se lagano nagnite na leđa i oslonite na laktove. Podignite obje noge pod kutom od 45 stupnjeva te zadržite. Nakon toga jednu nogu savijte u koljenu tako da koljeno povučete prema bradi, dok je druga noga i dalje ispružena. Naizmjence radite isto s obje noge u dva seta po 8 do 10 puta za svaku nogu. Ovom vježbom se učvršćuju trbušni mišići, a dobro djeluje i na mišiće zdjelice. Legnite na pod na leđa. Ruke ispružite iznad glave, a noge podignite od poda pod kutom od kojih 45 stupnjeva. Potom podignite obje ruke ispružene ispred prsa te podignite gornji dio tijela dok su noge još uvijek u jednakom položaju. Dižite i spuštajte gornji dio tijela koliko možete. Ova je vježba odlična za sve trbušne mišiće. Kod ove je vježbe posebno bitno disanje pa kod dizanja tijela treba izdahnuti, a kod spuštanja udahnuti jer se ovako još više aktiviraju svi mišići. Ispružite tijelo i držite težinu na ispruženim rukama i nogama, s licem prema tlu. Potom jednu nogu savijte u koljenu i podignite prema rukama, s tim da lijevu nogu treba zategnuti prema lijevoj ruci, a desnu prema lijevoj ruci, dakle malo u stranu, kako bi zatezanje bilo što intenzivnije. Nakon što ste izmijenili obje noge nekoliko puta, savijte ih u koljenima zajedno i privucite prema prsima. Ovom se vježbom topi mnogo kalorija, a treba je ponavljati u 3 seta po 12 do 15 puta, s odmorom između setova. Sjednite na pod i ravno ispružite noge te ih podignite pod 45 stupnjeva. Također, ruke ispružite ispred sebe u ravnini s nogama, a leđa ispravite. Ovako držite od 30 sekundi do minute te ujednačeno dišite. Ova nam vježba stiže iz joge, a odlična je za izdržljivije trbušne mišiće. Legnite na leđa s ispruženim nogama, a ruke skupite ispod glave koja vam je podignuta. Stopala neka budu ispružena, a noge nekoliko centimetara podignute iznad poda. Stisnite mišiće trbuha, noge savijte u koljenima te povucite prema bradi, a kada dođu do brade, zdjelicu lagano podignite prema gore. Ponavljajte vježbu u tri seta po osam puta. Treneri kažu da ćete ovom vježbom jednostavno osjetiti kako se salo gubi s trbuha. Legnite na pod na leđa, a ispod stopala stavite malenu, mekanu loptu. Ruke ispružite iznad glave te podižite gornji dio tijela i ispružite ruke do stopala bez savijanja nogu u koljenima, a kičmu savijte u oblik slova C. Ponavljajte do 15 puta. Ova nam vježba stiže iz pilatesa. Legnite na leđa na pod, ruke neka budu ispružene uz tijelo, s dlanovima prema dolje. Dignite noge u zrak s koljenima lagano savijenima te stražnjicu podignite za nogama u zrak koliko možete, kao da dižete teret na nogama. Ponavljajte oko 15 puta. Stanite ravno, a stopala neka budu lagano raširena, u širini kukova. Malo savijte koljena te se nagnite prema naprijed tako da dotaknete tlo rukama. Potom pomičite ruke prema naprijed, kao da hodate na njima i tako sve dok vam tijelo ne bude sasvim ispruženo, kao da ćete raditi sklekove, s time da ruke trebaju biti ispružene iznad glave što je dalje moguće. Potom se jednako vratite u početnu poziciju. Ponavljajte deset puta. Legnite na leđa, a noge savijte u koljenima sa stopalima na tlu. Podignite glavu i ruke skupite iza glave. Podižite glavu i ramena, ali tako da desni lakat ide prema lijevom koljenu i obratno. Stražnjica i donji dio leđa moraju čvrsto biti na podu. Ponavljajte 8 do 10 puta sa svake strane. Noge raširite, koljena lagano savijte, a gornji dio tijela stavite u obrambeni položaj, sa šakama ispred sebe. U ovom položaju nagnite se na lijevu stranu, ispred pa na desnu stranu. Nakon ovoga, gornjim dijelom tijela opišite kružnicu. Ovo je potez iz kickboxinga, a sve skupa treba ponoviti 10 puta. Budite ustrajni i ravan trbuh je zagarantiran. (www.jabuka.tv)