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The first thing we see in fitness gear advertisements, green tea advertisements and weight loss videos is a tight flat stomach. For that beach holiday you are planning you want a tight stomach, to wear that body con dress you aspire for a flat stomach.
It is well established from a strict vanity perspective that a flat stomach is one which is wanted and desired by all. This is also because it is the most obvious place where you can see your fat. As you sit down not only do you see that roll of flab but one can also feel it.
Apart from a vanity perspective, a strong core is one which not only leads to better posture, more endurance and greater fitness levels. It is beneficial to the entire body as the core is the fulcrum of our body.
Everyone does not have the time to enroll in a gym or attend a class, therefore these workouts are extremely easy to do, they require no equipment, they can be done quickly at home before you head to office or while studying.
#1 Downward dog To Plank
For beginners this is a great workout to start with because not only will it work your core it will give those periods of rest in between while still maintaining the consistency.
You start with a plank for 15 seconds. Make sure your entire behind, back and glutes, are parallel to the floor with your shoulders at the same height and look forward. After 15 seconds you go into the downward dog position for 5 seconds and stretch out your entire core.
And continue this for 1 minute. According to your strength and ability you can do 3-4 sets of these. This is a great start to your core workout.
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#2 Nauka Asana or Boat Pose
This looks like a deceptively easy pose, yet even the most seasoned fitness experts will tell you that this is a killer workout. Keep your legs straight at a 45 degree angle and lift them above the ground.
At the same time place your hands straight, parallel to your legs with your entire core (back and stomach upright). Ideally one should hold this for a minute. Beginners can start with 30 seconds and increase the time period gradually.
While amateurs or advanced fitness enthusiasts can start with 1 minute and continue to increase the time period. Based on the time you have, you can do 3-5 sets of this.
#3 Mountain Climbers
Mountain Climbers are a combination of working your core while also including a bit of cardio and endurance. You are in the same position as a plank except your palms are open and pressed against the ground. You then bend one knee and bring it to your chest and then instantly switch the leg and bring your other knee in.
It is a very dynamic movement because it is almost as though you are running while holding your body up by your arms. Thus its almost like jogging on the spot while the body is horizontal.
Start by doing 50 mountain climbers and do around 3-5 sets of them.
On the whole, combining all three exercises and doing 3-5 sets of them should not take more than 15 minutes in your day. They will work on your different areas of your stomach and strengthen all parts of one's core while focussing on flexibility, strength and endurance. Happy Working Out!
