Fat-burning exercises for a very flat tummy

If you thought only crunches can give you washboard abs, think again. Here are some fat-burning exercises that are even better.

Losing fat on the belly is the hardest, they say. And when you want to strengthen your core and lose the flab, most probably what comes to mind are crunches and sit-ups. But recent research has found that exercises that are meant for the whole body can actually workout the core muscles better than the designated exercises for your abs.

Dumb-bells

Take an exercise mat and sit on it. Now stretch your feet out in front of you. Keep them around three feet apart. Take a pair of dumbbells in your hands and hold them near your shoulders. Keep your back straight. Contract your stomach muscles and push your arms straight up. Return to the starting position and repeat ten to 15 times.

Cheers for the chair

Take a chair and sit on it while keeping your spine straight. Hold the edge of the seat. Now engage your core and use the stomach muscles to bring your toes (pointing to the floor) two to four inches off the floor. Hold for at least three to five seconds then lower your feet down. Repeat for a few minutes.

Try this out

Begin this one by standing with your feet apart — a little more than hip-width apart. Take a dumb-bell and hold it at chest level with both hands. Now, while you bend your knees, lower yourself. Go as far as you can — your elbows should be inside your knees. All the while, work your abdominal muscles, contract them, and use that strength to lower your butt. Keep repeating these squats at least 10-1 5 times.

Lunge!

This is a lunge with a slight variation. Begin by standing with your feet together. Lunge back with your right leg as you bend your knees at right angles. Now reach right hand to left foot. Then go back to standing position. Now, lunge the right leg back and do the exercise again. After ten repetitions, switch sides.

Push-ups

This one is a variation of push-ups. Go to the beginning position (see the picture below). Now slowly lift your right arm and touch your left shoulder with your right hand. Then go back to touching the floor. Now, do the same with your other arm — left arm and right shoulder and back on the floor. Then, touch your left hand to your right thigh, and go back to the main position. Then touch your left thigh with your right arm. Repeat all four touches at least five to eight times each.

Squat for strength

Begin your squat, arms akimbo, and get both your knees bent at 90 degrees. Generally squats are considered to be an important exercise for developing core strength while working the legs and buttocks. Now, engage your core muscles to push your body up to the starting position. The thrust you need to raise your body up will work to burn your stomach fat. Do this at least eight to 10 times for each leg.

5 tips to a flat tummy like Deepika's

Struggling to keep your wayward waist in check? Follow these five tips to get a flat tummy like Deepika Padukone

A recent study found the average woman's waist has increased by seven inches since the 1950s — from a toned 27 to a solid 34.

And according to the National Health Survey, UK, a waist over 34.5 inches puts you at greater risk of heart disease, high blood pressure and type-2 diabetes.

But it's not too late to lose the extra padding — try these waist-whittling tips to feel healthy.

Curl it

Canada's University of Waterloo found old-style crunches can damage the spine. The more effective version is the curl-up.

Lie on your back with your hands palm-down, tucked under the small of your back. Bend your knees and slightly lift your head and shoulders.

You don't need to crunch up much to get the desired response from your entire abdominal muscle complex. If that's still too much, buy a hula hoop. Just 15 minutes' hooping a day will result in a waspish waist.

De-fizz it

If you're a fan of fizzy diet drinks, you could unwittingly be widening your waistline. All fizzy drinks have gas in them, which causes gas in your intestinal system. One should also steer clear of sorbitol, an artificial drinks sweetener which the body can't break down properly. Instead, swap your diet drinks for water. Equally, if you enjoy an alcoholic treat, avoid beer, prosecco and fizzy mixers — a glass of red wine or plain vodka is less likely to cause bloating.

Finally, drink peppermint tea. Some studies suggest it can ease the symptoms of irritable bowel syndrome and reduce bloating.

Calm it

Tried everything but your waist won't shrink? Bloating with no obvious cause is known as 'dysbiosis' and refers to an imbalance of bacteria in your stomach, usually caused by excess yeast, Candida. Too much boozing, being on the Pill or HRT, or even taking antibiotics regularly can trigger the problem.

Think of yeast 'rising' in your gut

Avoid high sugar foods and go easy on beans, potatoes, sprouts, lentils, broccoli, bananas and raisins, which can all make bloating worse. Stick to berries, plums and other lowsugar fruits. Eat more eggs and pumpkin seeds to support your stress levels as they have calming properties and take a daily probiotic.

Squeeze it

If it's good enough for Jessica Alba, it's got to be worth a try. Reportedly, the Hollywood actress wore an elastic corset for two months to help shed her baby weight — the idea being that you're more likely to notice overeating than if you're wearing comfy trackies. Rather than Cousin Violet-style whalebone, you're better off slipping into a Waist Cincher. This smoothing 'control lingerie' has flexible bones, double-layer panels and flat hook-and-eye fastenings, and it really does hold in excess flab, whilst ensuring you can still breathe.

Tone it

Every celeb swears by Pilates and it is a brilliant way to flatten your waist. Most classes begin with 'the hundred' — so called because you hold the position for 100 beats.

It works muscles to create a strong and stable core, and tone your waistline. Lie on your back with your knees bent and feet flat to the floor. Then lift your feet off the ground and bend your knees to a 90-degree angle. Your shins should be parallel to the floor. Reach your arms towards the sky. As you exhale, bring your arms back down towards the floor while lifting your head and the very top of your shoulders off the mat. Continue this movement, breathing in and out to a count of five. Aim to keep your head and torso still and flatten the abdominal area.

How to have abs slim as a willow

Planning to spend the summer by a sun-kissed beach, but don't have a flat tummy? Here's a plan

So, you are heading out for a beach holiday this summer. But is your body ready to adorn that colourful two piece? Don't fret. We have the five-step plan to help you shape your flabby abs.

Stacked plank 

Lie on your stomach, propped up on bent elbows (line them up under your shoulders), with feet together, and your toes tucked under. Pull stomach in tight, and lift hips off the floor until they are in line with your chest. 'Stack' right toe on top of left heel, hold for 30 seconds. Switch legs, hold for 30 seconds.

Tip to great abs 

Diet plays a huge role in having fab abs, so eat well for best results. Eat four-six small meals a day that combine a protein and fat (peanut butter or egg whites and avocado) to help shed fat fast. A big part (of great abs) is eating clean. Ditch all chemicals and preservatives that bloat.

Bicycle crunch freeze 

Lie on back, doing a traditional bicycle crunch (Cross opposite elbow to knee while other leg extends parallel to the floor). Hold twist to one side and do five small pulses to the knee (That's one rep). Do 10 reps alternating sides each time.

Tip to great abs 

Incorporating multi-muscle group, strength building moves such as squats and lunges can help increase your overall calorie burn while also toning your tummy. You'll burn more calories and tone your midsection because of how the body has to support itself in those positions.

Towel slide 

From an all-fours position, place a folded hand towel under toes. (Be sure to do this on a smooth surface so the towel can slide. Extend legs straight out behind you (so body is in a full plank position). Keeping shoulders over hands bend knees and scoop abs in while you draw the towel in towards your body, stopping with knees bent almost under your hips. Push legs back out to full plank. Work up to 10 reps in a row.

Tip to great abs 

Drink three litres of water with lemon a day to help detoxify the liver and reduce body fat around the abdomen.

Old school sit up

Lie on back, with knees bent and feet flat on the ground. Place hands behind head, with elbows out to the sides, and sit all the way up. Keep feet flat on the ground. If you aren't able to come all the way up, place hands under thighs and assist your way up. Slowly roll back down to the ground.

Tip to great abs 

Multi-task your ab training with cardio workouts like kickboxing. It will not only help you work your abs with every punch and kick, you'll burn fat and tone your entire body all at the same time.

Corkscrew 

Lie on back, with legs extended to the ceiling, and arms on the floor, palms facing down by hips. With feet together, trace a circle from the right to the left with legs, lifting hips off the ground as legs come in towards your head. Try five large circles to the right and then to your left.

Tip to great abs

Want to fit into those skinny jeans? Try this 5-Second Flat Belly Fix: Inhale, then exhale pulling your rib cage down and navel into your spine. This easy move will turn your lower belly muscles into an abdominal girdle, immediately shrinking your mid-section.