Best Abdominal Exercises To Get The Sexy Six Pack You Deserve. By Rajesh Shetty At Isnare.com Ezine Articles

The key to getting those sexy abdominals lies mainly on what abdominal exercises you choose to perform.

Here are the best yoga Exercises for Removing Abdominal Fat Permanently!

1) Dhanurasana-Bow Posture

Technique:

1. Begin lying down on the stomach, reach back and grasp the ankles. Inhale. 2. Lifting legs, head and chest, arch the back into a bow. Retain breath, then exhale and lie flat. 3. Repeat three or four times.

More advanced:

While in the Bow position, rock back and forth, then from side to side. Slowly release and exhale.

Benefits:

1. Massages abdominal muscles and organs. 2. Good for gastrointestinal disorders, constipation, upset stomach, sluggish liver. 3. Reduces abdominal fat.

Warning:

Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.

2) Naukasana-Boat Posture:

Position:

Lie on the back as in Shavasana position, stretch the legs with your feet together and raise them about 10" to 12" above the ground.

Stretch the arms around the head on the ground and raise the arms along with the chest upwards after taking a deep breath, while balancing on the buttocks at the same time.

Now, let both the arms lie horizontally to the ground with fingers pointing towards the knees. The body in this position looks like a floating boat.

Breathe normally in this position and return to Shavasana position slowly after 10 to 30 seconds. Perform Naukasana at least 8 to 10 times per session.

Benefits:

It helps strengthen the muscles of the abdomen, neck and shoulder. It also relieves constipation.

Caution:

Severe backache and hip joint disorders are contra-indication for this asana.

3) Kapalbhati:

This is one of the best abdominal exercises for removing abdominal fat.

How to do it.:

Sit comfortably in a cross-legged position.Breathe normally for about a minute. Once composed, you can begin.

First, Exercise the diaphragm by exhaling suddenly and quickly through both nostrils, producing a "puffing" sound. Don't focus on inhalation. It will be automatic and passive.

The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing inwards the abdominal muscles.

The breath should be expelled fully. Inhaling is automatic - the abdominal muscles will relax automatically.

This abdominal exercise should be done in three rounds, each consisting of 10 strokes (for the beginner). Each round should take about a minute.

A little rest can be taken in between the rounds as convenient. Throughout the exercise, the chest should be kept still without expansion or contraction. Only the diaphragm is used for breathing and not the upper chest.

Over a month, the number of strokes per minute can be gradually increased from 10 to about 30.

Benefits:

Clears toxins from your body and lungs.Tones the abdominal muscles and burns fat.

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