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How to Flatten Your Tummy

Rachel Keller 7/29/2002

The best way to flatten that tummy is through the combination of diet and exercise. Exercise will firm the
abdominal muscles and diet will help you lose the extra weight and flab. You can exercise your abdominal
muscles all you want, but without losing weight, you won't get that flat tummy.

These easy exercises are great for anyone who wants to flatten the tummy. You may want to begin with the
head lifts, and after doing 10 lifts comfortably at a time, proceed to the shoulder lifts, and then eventually
the curl-ups. The abdominal crunch is the most advance.

Head Lifts

Lie on your back with your arms at your side. Bend your knees and keep your feet are flat on the floor.
Inhale and relax your abdomen. Exhale slowly as you lift your head. Inhale as you lower your head.

Shoulder Lifts

Use the same procedure as the head lifts, only lift both your head and shoulders off the floor. When you are
comfortable with this, progress to the curl-ups.

Curl-ups

Use the same procedure as with the shoulder lifts. This time reach your arms as you slowly raise your torso
to about a 45 degree angle (halfway between your knees and the floor ). If you prefer you can cross your
arms on your chest with your hands on your shoulder or you can place your palms on your ears or behind
your head. To prevent injury, never pull forward on your neck. Do up to 25 repetitions.

Abdominal Crunch

These are excellent for strengthening the abdominal muscles and reducing a protruding stomach. Lie on the
floor. Hold your legs at a 90-degree angle with your lower legs parallel to the floor. (You can also place your
legs over a bench or a piece of furniture.) With arms at your side (or on shoulders or behind ears as in the
curl-ups), inhale slowly as you raise your shoulder off the floor, forcing your chest muscles toward your legs.
Pull your hips upward, hold for a second, then exhale slowly and roll down to the starting position. Do up to
twenty-five repetitions.

Exercises for Fat Reduction:

Following three asanas will keep the body toned and improve resilience

Standing wheel pose:

Stand with the feet slightly apart. Raise the right hand above the head, so that it
touches the ear. Slide the left hand down the thigh, below the left knee, and bend the
right hand over the head, till you feel a stretch in the lateral aspect of the body. Donot
bend at the knees.
This asana tones up the sides, reducing excess flab, and works on the muscles of the
thighs.

Locust pose:

Lie on your tummy, with the toes together and pointed. Place your palms below the
thighs. Inhale and raise the left leg from the pelvis off the ground. Donot bend the leg
at the knee. Hold. Then exhale and relax the leg. Do the same for the other leg. This
asana works directly on the abdomen and thighs.
Cobra pose:

Lie on your abdomen, with the toes together and pointed. Keep the palms at chest
level. Keeping the elbows bent, arch the backwards. Feel the tightness in the
abdomen. This asana effectively and rapidly helps lose abdomen fat.

Regular practice of these asanas, promote flat, washboard abs and toned thighs.
Even 20-30 minutes of daily practice gives instantaneous results.

Alongside, you must watch your diet and reform it. Eat right and work on your body,
and you’ll see the difference for yourself.

• Exercising the eyes releases any build-up of tension and aids

relaxation. When practicing, keep your head still and move only your eyes.
• Look Ahead
• Stare at your thumb, then look into the distance.
• Relax and repeat.
• Move eyes
• With wide, look from side to side 10 times, then up and down 10 times, and then
diagonally 10 times.

Relax your neck muscles by combining these four exercise. Sit cross-legged and practice each set of neck
exercises at least three times.

The Sun Salutation is a 12-part warm-up exercise. It limbers up the body and mind in preparation for the
ensuing yoga session. Each of the 12 positions brings a different vertebral movement to the spinal
column and is tuned to the inhalation or exhalation of the breath, thereby instilling a feeling of balance
and harmony. The positions follow on from one another, making this Salutation graceful to perform.
Attempt to do at least six sequences at the start of every session.
PRAYER POSE
Stand up straight with you feet together and your arms by your sides. Take a deep breath, and then
exhale while bringing your palms together at chest level.

ARCH BACK
Inhale and stretch your arms up over your head. Arch your back, so your hips come forwards, and
stretch as far as is comfortable.

BEND OVER
Exhale as you stretch forwards and bend down into the third Sun Salutation position. Bring your hands
down to the floor, and place them next to your feet, with the palms downwards. Your hips should be kept
as high as possible. If necessary, bend your knees so you can touch the ground. Tuck your forehead in
towards your knees.

LEG BACK
Inhale as you stretch your right leg back as far as possible and bend your right knee, lowering it to the
floor. Stretch your head and look upwards. Your hands should stay in the same position throughout the
movement.

PUSH UP POSE
Retain the breath. Bring your left foot back, next to your right foot. Keep your spine straight and do not
let your head or hips drop.

LOWER CHEST TO THE FLOOR

Exhale, Lower your knees to the floor and your chest straight down between your hands, without rocking
your body. Bring your forehead to the floor (a beginner may need to lower the chin instead).

ARCH YOUR CHEST

Inhale as you slide your body forwards and bring your hips down to the floor. Arch your chest towards
and tilt your head back. Slightly bend your elbows into your body.

INVERTED 'V'
Exhale, tucking your toes under, and raising your hips to come into the inverted "V". Do not move your
hands or feet as you come into position.

LUNGE FORWARDS
Inhale as you bring your right foot forwards and place it between your hands, dropping your left knee to
the floor. Raise your head and look up to the ceiling.

FOREHEAD TO KNEES
Exhale as you bring your left foot forwards and place it next to your right foot, so that the tips of your
fingers and toes form a straight line. Raise your hips and stretch them upwards, keeping your hands in
the same position. If you cannot straighten your legs fully, allow your knees to remain slightly bent, but
keep your hips up throughout. Bring your head down as far as possible and tuck it in as close to your
knees as you can manage.

STRETCH BACK
Inhale and then stand up, stretching your arms over your head as you straighten your body. Stretch
your arms back, arch your chest and hips, and keep your feet together.

RETURN TO START
Exhale and straighten up, lowering your arms to your sides. Now take a deep breath and prepare to
begin another Sun Salutation sequence.

The shoulder stand cycle strengthen the muscles, improves spinal flexibility, and balances the thyroid
gland. This gland, in the neck gives energy, equalizes the metabolism, controls body weight, removes
poisons from the blood, and produces a radiant complexion.

PURPOSE OF THE SHOULDERS STAND CYCLE

The shoulder stand cycle strengthen the muscles, improves spinal flexibility, and balances the thyroid
gland. This gland, in the neck gives energy, equalizes the metabolism, controls body weight, removes
poisons from the blood, and produces a radiant complexion.

This posture stretches your upper back muscles . Before starting, reach over your head to ensure that
you have plenty of room behind you.

1. Lie on your back with your arms by your sides and your palms facing down. Make sure that your feet
are together.

2. Keeping your back on the ground, inhale as you raise your legs to an angle of 90 from the floor.

3. Place your hands on your buttocks with the fingers pointing towards the spine. Exhale, and raise your
body by walking your hands up your back until you rest on your shoulders.

4. Breathing normally, hold the pose for at least 30 seconds. To come down, exhale and drop your feet
halfway to the floor behind you. Place your hands flat on the floor below your back, and then slowly
unroll your body.
The shoulder stand leads into the plough, a position in which your feet touch the floor behind your head
to create a powerful forward bending of the spine. The plough increases overall flexibility, but it is
particularly effective for relieving tension in the upper back and shoulders. As in the shoulder stand, the
chin rests on the neck and massages the thyroid

1. Supporting your back, inhale deeply, and then exhale as you lower your legs.

2. When your feet touch the ground, lay your arms on the floor with the palms down. Hold for 30
seconds. Slowly roll out of the position.

The Bridge is a backward bend. Perform after the Plough to provide a complementary stretch of the
thorasic and lumbar regions.

1. Starting from the Corpse Pose, bend your knees and place your feet flat on the floor.

2. Place your hands on your back with your fingers pointing towards your spine. Lift your hips high. Hold
this pose for 30 seconds.
Tuck your arms close in under your body. Tilt your head back until the crown rests on
the floor. Inhale and arch your chest upwards.

This sitting pose remedies poor posture by stretching and strengthening the muscles of the legs and the
back. Start the pose by sitting up straight and looking ahead.

1. Bend your knees and draw the soles of your feet together.

2. Holding your feet with both hands, ease them in further towards your body. Gently bounce your knees
to the floor.

3. As an advanced variation, bend your arms and use your elbows to push your knees gently towards the
floor. Keep your back straight.

Immediately after a forward bend, counter-pose the movement by stretching the spine back the other
way in the Inclined Plane Position. This pose also serves to strengthen the shoulders, arms, and wrists.

1. Sit on the floor with your legs straight, feet flexed, and your hands flat on the floor behind you. Allow
your head to drop back.
2. Inhale as you raise your hips. Hold the position for about 10 seconds, keeping your knees straight.
Exhale as you lower your hips and bottom to the floor.

The Cobra is a face-down position in which you lift the upper body, curling up and back like the snake.
By holding the posture, the deep and superficial muscles of both the back and abdominal region are
toned and strengthened. It increases backward bending flexibility in your spinal column and relieves
tension particularly in the lower back region.

1. Begin in the Frontal Corpse. Bend your elbows and place your hands flat on the floor beneath your
shoulders. Tilt your head forwards until your forehead touches the floor. Tuck your elbows into your
sides.

2. Inhaling steadily, roll your head back slowly, raising your forehead and bringing first your nose, and
then your chin, into contact with the floor. Keep pressing down with your hands.

3. Continue the steady inhalation as you slowly push down with your arms to raise your head and chest
up, arching backwards away from the floor. Try to press your hips and legs down into the floor, allowing
only your upper body to be lifted up.

4. Arch back as far as is comfortable by raising your chest and abdomen. Keep your hips on the ground.
Roll your neck back and look up. Breathe as you hold the pose for 10 seconds. Take a deep breath, and
exhale as you roll slowly out of the posture, uncurling your back first and keeping your head back until
last. Repeat three times.
The bow works all parts of the back simultaneously, increasing strength and suppleness in the spine and
the hips. While holding the pose, the arms are held taut, and this helps to stretch the beck, leg, arm, and
shoulder muscles.

1. Lie on your front with your forehead on the floor. Bend your knees and reach your arms back until
your hands can grip your ankles.

2. Inhale. Raise your head, chest, and legs and attempt to straighten your legs. Hold the pose for 10-30
seconds while breathing normally. Exhale as you release the pose. Repeat three times.

The Camel enables you to exercise all of your back muscles and extend your spinal column, by bending
your back fully. It is very useful for increasing spinal and hip flexibility.

1. Begin the posture by sitting on your heels. Keep your knees close together and your calves parallel
with each other.

2. Place your arms behind your body with both palms flat on the floor. Lean back so that your weight
rests on your hands.

3. Drop your head backwards. Raise your hips and arch them forwards; walk your hands inwards to clasp
your heels. Keep your back arched throughout.
The Wheel may look difficult, but it is worth working at slowly and systematically, as it can bring great
strength and flexibility to the spine and back muscles.

1. Lies on your back, bend your knees, and put your feet flat on the floor, near your buttocks, hold your
ankles.

2. Put your hands flat on the floor behind your shoulders with the fingers pointing towards your shoulder
blades.

4. Lift your hips, arching your entire spine and dropping your head back. Only your hands and feet
remain planted on the floor. Aim to hold this posture for 30 seconds.

Side-to-side mobility is usually the first type of flexibility to be lost as our bodies become older. This
posture stretches the spine, helping it to regain this mobility . As the vertebrae are mobilized, the roots
of the spinal nerves and the nervous system are toned and provided with an increased blood supply.
Work both sides of the body equally to gain the full benefit of the exercise.

1. In preparation for the Spinal Twist, sit on your heels. Knees and feet should be together, and the
chest faces forwards.

2. Gently shift your buttocks down to the floor on the left side of your legs. Keep your back straight and
centered over the buttocks.

3. Bring your right knee in close to your chest, and gently lift it over your left leg; place the right foot flat
on the floor by your left knee.

4. Keeping your body straight and upright, turn your body to the right and place your right hand flat on
the floor. Raise your left arm and stretch it up above your head.

5. Twist your body to the right and look over your shoulder. Carry your left arm around your right knee,
clasping your right ankle. Hold the pose for k30 seconds. Repeat on the other side.
Meditation is beneficial for everyone, especially those with hectic, stressful lives. In medication, the
overactive mind is calmed and turned inwards. This recharges the batteries, increases physical stamina
and spiritual strength, and improves the powers of concentration. Regular meditation produces a clear
mind and a sense of great inner peace.

To understand what true meditation is, consider a lake. When the surface of a lake is still you can see to
the bottom clearly. When the surface is agitated by waves, this is impossible. The same is true of the
mind. When it is still you may see and experience inner calm.

Meditation involves a subtle act of "letting go" - and it is not something that you can learn through sheer
hard work . Some women benefit greatly from this kind of preparation , where as others can slip into
meditative state comparatively easily without it .

If meditating inside, choose a warm space, free from noisy distractions and clutter. If outside, choose a
place where you feel safe and relaxes, and there is little extraneous activity to disturb you. You can
practice meditation at any time of day or night, but try to the get into a daily routine to make it easier to
train your mind.

A comfortable sitting pose is very important if you are to meditate properly without distraction. Sit with
your legs crossed and your spine erect. You should hold your shoulders straight, but relaxed. Children
find this pose easy, but adults may need some assistance. Place a cushion under the buttocks to relieve
any tension in the lower back.
The following positions are all suitable for meditation. Aim to hold your hands as comfortably as possible.
This ensures that you remain relaxed while meditating . Resting your hands on your knees or in your lap
also helps to hold the spine straight and shoulders erect.

Hands cupped - Place one hand on top of the other, palms upwards, and lay them in your lap.
Hands clasped - Clasp your hands gently by interlocking your fingers,. Lay your hands in your lap.
Chin Mudra - Use your thumb and first finger to form a circle. Rest your hands on your knees.

Breathing is a key element in meditation and concentration. Begin with 5 minutes of deep abdominal
breathing, to provide your brain with plenty of oxygen. Then slow your breathing right down, keeping it
rhythmical, inhaling for 3 seconds and then exhaling for 3 seconds.

At first you will find that your thoughts tend to jump about. Do not try to force your mind to be still, as
this will set additional brain waves in motion, hindering your meditation. Allow it to wander, and then
gently command it to become calm. Focus your energy and your attention inwards by concentrating on
an uplifting mental image.

You do not need special equipment to practice yoga.

• Although you can buy foam yoga mats, a towel on a carpeted floor will do just as well.

• For practicing indoors, you will need an open space, clear of furniture.

• The room should be comfortable heated and free from disturbances.

• Try to practice yoga every day.

• At the same time, be gentle. Do not force yourself.

• A yoga session should be a joy.

• Set aside a time when you will not be disturbed and you will not have to rush. Morning
practice helps loosen up stiff joints after sleep. Evening practice relieves the tensions of the day.

• Whenever you practice yoga, avoid eating for at least two hours beforehand.

• Many of our regular daily activities tend to emphasize the use of one part or side of the
body. To achieve a healthy and harmonious balance, it is important to keep all parts of the body
 equally strong and flexible. Yoga exercises make each group of muscles work equally on the left
and right sides of the body to achieve equilibrium.

The recommended diet for a student of yoga is a simple and wholesome

vegetarian one, made up of natural foods that are easily digested. It keeps the
body vital and healthy, and the mind calm and free from restless thoughts.
Processed and tinned foods are to be avoided when possible.
In yogic philosophy, our diet affects far more than our physical well-being. Our
vital energy, mental capabilities, and emotional health are all influenced by the
food that we eat. The practice of meditation, postures, and breathing exercises
is directed towards bringing the mind and the body into harmony. Eating the
right foods is an important element in achieving this goal. Foods that are
beneficial to us are said to be Sattvic, or pure. Impure foods that can upset our
physical, emotional, or intellectual balance are identified as being in the
categories. Tamasic (stale or rotten) and Rajasic (stimulating). You should
avoid these foods.

Avoid tamasic foods

Foods that are stale, tasteless, unripe, over ripe, or putrified are Tamasic. They
poison the body, sap our energy, and dull the intellect. Tamasic foods include
meat and fish, mushrooms, and foods that have been frozen, preserved,
tinned, over-cooked, or re-heated. Foods that have been fermented, such as
vinegar, are Tamasic, as are all drugs and alcohol. Eating too much is also
considered to be Tamasic.

Avoid Rajasic Foods

Onions and garlic, tobacco, eggs, coffee, tea, chillies and other strong spices,
and foods that are sour, acid, or bitter are all Rajasic. Chocolate, white sugar,
white flour, and most prepared and convenience foods are also Rajasic to a
lesser extent. All these substances excite the passions and over-stimulate the
mind, making it difficult to control. Eating too fast and eating too many
combinations of foods is also Rajasic.

Choose Sattvic Products

Sattvic foods from the ideal diet, being nourishing and easy to digest. They
create new energy and a clear, calm mind, enabling us to use all our mental,
physical, and spiritual talents. Sattvic products include cereals, fresh fruit and
vegetables, natural fruit juice, milk butter, beans, honey, and pure water.
Stop Smoking
Yogic philosophy identifies two impure categories of foods-Rajasic (over-
stimulating) and Tamasic (Stale or rotten). Tobacco is both giving up smoking
eliminates toxins from the body and helps you to achieve a calm mind and
body.

Avoid Caffeine
Caffeine is considered to be Rajasic, as it is powerful stimulant. It causes the
mind to be over-active and gives the body artificial energy. It can also disrupt
your natural sleeping pattern, impairing your ability to relax. If you cut out tea
and coffee from your diet, you will find that meditation becomes easier.
The Yoga Workout for flat Abs
Yoga works your whole body-mind, body, and spirit. These poses
will engage your abs as well as help you feel relaxed and
renewed. Stretches that elongate your abdominals will help
create that strong, lean middle. Doing yoga regularly will
improve your flexibility, posture, and strength, while giving
you that fringe benefit you're looking for-sculpted abs
muscles. Try these yoga moves.
Mountain Tilt

Stand with your arms at your side and your feet hip-width
apart. Your toes should face forward. Raise your arm above
your head, pointing your fingers upwards. Bend sideways
at the waist, extending up and out to your left. Hold for a
few seconds and return to center. Repeat on the right side.
Do 3 to 5 times.

Triangle Pose

Stand tall with your feet 3-feet apart. Turn your left foot out
90 degrees while keeping your right foot pointing
forward. Extend your arms out to either side at
shoulder height. Bend to your right at your waist,
keeping your chest facing forward, and place your
right hand on your shin as your left arm reaches up.
Your eyes should look skyward (if this hurts your neck,
look down). Hold for 15 seconds and return to the
starting position. Switch feet and sides. Do 3 times on
each side.

Torso Stretch

Lie on your belly, hands flat on the floor close to your chest.
Lift your upper body by pressing the tops of your feet and
shins into the floor as you press your hands into the floor
and straighten your arms. Breathe. Hold for 40 seconds.
Tree Pose

Stand with feet planted, arms at sides and body in alignment

(ears over shoulders, shoulders over hips, hips over ankles).
Inhale and bend the right leg, pulling the heel up until it rests
on the inside of the left thigh. Get your balance and hold this
position, then slowly push arms overhead, palms touching
each other. Press the knee back without moving the hips.
Hold this for 30 seconds then switch sides.
Repeat 2-3 times

Bending Forward Pose

Sit with your legs together stretched straight in front of you. Point
your toes. Inhale and stretch toward your toes with your
finger tips, keeping your body long and extended. Hold for
thirty seconds. Breathe normally. Return to the
starting position. Repeat.
Butterfly Pose

Sit on the floor stretching straight up through your spine.

Bring the heels of your feet together, with your
knees bent and pointing out to the sides. Let your
legs open towards the floor to a position where you
are comfortable. Hold your feet in your hands and
slowly stretch forward.

Lower your head toward your toes as far as you can. Hold for
5 seconds then return to the starting position. Repeat 3
times to help open hips and warm up.

Bridge Pose

Lie on your back with your knees bent and feet hip-width apart.
Rest your arms at your side. Using your abdominal, lift your
hips as far as you can off the floor. Your head, shoulders,
and arms should remain on the floor. Keep your thighs
parallel. Hold. Repeat 5 times.
Locust Pose

Lie on your stomach so that your chin is on the floor and your
arms are extended in front of you. Engage your abs. Inhale
and lift your arms, chest, head, legs, and feet off the floor.
Hold for 3 seconds then slowly lower to the floor. Repeat 5
times.

Cat Pose

Get on all fours and look straight ahead with your back as flat as a
table. Exhale and arch your back upwards while tucking your
chin to your chest. Inhale and arch your back
downwards, swaying the low back as you look
toward the ceiling. Repeat up to 5 times.

Yoga Crunches

Lie on your back and bring your knees to your chest. Rest your
hands over your head on the floor behind you and raise your
legs with feet flexed toward the ceiling. Use your ab muscles
to slowly guide your legs downward. stop when you feel your
back arching. Hung your legs to your chest again. Repeat.
Build up to 10 in a row.

Yoga Poses
Yoga Poses