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  Age on Sunday   10 Dec 2017  Let’s get abtastic

Let’s get abtastic

THE ASIAN AGE. | ISMAIL MUSTAFA
Published : Dec 10, 2017, 12:10 am IST
Updated : Dec 10, 2017, 12:10 am IST

That stubborn belly fat needs an equally innovative technique to do away with it, here are a few tricks to get those abs in shape.

Flutter kicks
 Flutter kicks

Belly fat is a storage deposit for excess calories in the form of triglycerides. Sites where fat deposits depends on the genetic make-up and hormones. Body fat is of two types — subcutaneous fat (the fat under the skin) and visceral fat (the fat surrounding internal organs). Neither of these fats are desirable and visceral fat is especially insidious and is a risk factor for various diseases such as cardiovascular diseases, diabetes and some cancers. When you burn more calories than you consume, your body converts these triglycerides into usable energy to be burnt as fuel. Though body fat reduction depends on genetic make-up of an individual, it also depends on calorie consumption and its utilisation. Visceral fat can be addressed easily since it is metabolically active, but subcutaneous fat is the stubborn one.

Role of crunches in fat loss
Since your body has to undergo the complex process of converting triglycerides into energy and then burning it, you cannot target a specific area for fat loss. Although crunches help to build muscle, they do not burn a lot of calories, and it’s nearly impossible to lose body fat using crunches alone. Therefore a total body strength training is a must.

Make a plan
Cardio helps in burning extra calories, and converts fat into fuel while strength training helps in building muscle. Therefore aim for at least two body strength training sessions per week to lose significant weight. Particularly for abs, go for at least 250 minutes of cardio per week. Work at moderate intensity; you can even cycle, dance or walk briskly.

Best flat abs routine for men and women
Perform each of the following moves for 30-45 seconds thrice. Rest briefly (10-20 seconds) between each set. Do this routine thrice a week.

Flutter kicks
Lie on your back with your hands placed under the glutes, lift both legs off the ground, just a few inches high. Alternate with gentle kicks.
Execute small kicks, not big ones.

The V-UpThe V-Up

The V-Up
Lie down on your back with your arms and legs extended. Raise your arms and legs off the floor at the same time. The goal is to touch your toes with your fingers.

Knee to elbow cross underKnee to elbow cross under

Knee to elbow cross under
Get into a plank position on your hands and toes.
Tuck one knee in, and over to your opposite elbow.
Pause for a second, bring it back to the starting position and then switch sides for the next repetition.Side plankSide plank

Side plank
Lie down on your side for this one. With your arm at a 90-degree angle (elbow should be directly beneath the shoulder).
With your legs stacked on top of each other, lift your whole body up towards the ceiling, supporting yourself with your elbow and the bottom foot.
Ensure that your entire body is in a straight line.

Reverse crunchReverse crunch

Reverse crunch
Lie down on your back and press your lower back onto the ground.
Place your arms at your sides, the palms down.
Lift your feet off the ground, and make a 90-degree angle at your knees.
Contract your upper abs and raise your legs towards the ceiling.

— The writer is a Hyderabad-based celebrity fitness trainer. He has trained the likes of actor Vijay Devarakonda

Tags: belly fat, muscle