How to Get a Flat Belly with Easy 10 Minute Exercises

Gut Busters! 

Easy Flat belly Exercises 

reducing belly fat from freedigitalphotos.net

If there are any exercises guaranteed to work toward that flat belly, it is these two easy ones that are perfect for us of a certain age. 

They do use the back muscles so be sure to build up over time, to move slowly and to follow the instructions on how to protect your back. 

You can do these exercises in the morning before you get out of bed provided you have a firm mattress or move to the floor. I think twice a day works fine but three times a day is even better. Again, work up to that, allow your back and muscles time to adjust. 

Gut Buster One

1. Lie flat on your back, arms by your sides, feet together and just breathe quietly for a minute or two. 
2. Breathing in - bring your knees up to your chest pushing your back into the mattress or floor to get it flat.
3. Breathing out - with bent knees, put your feet on the floor in line with your hips and shoulders to give you balance.
4. Taking a deep breath in - raise your hips, abdomen and chest so you form a straight line from your knees to your shoulders. 



flat belly exercise from freedigitalphotos.net

5. Breathe out completely, flattening your stomach as you do so. 
6. Start off by holding for 2 complete breaths in and out and over weeks increase this to 5 complete breaths.
7. Breathe in.
8. Breathing out - lower your back to the floor and rest for 2-5 breaths depending on how long you have been in the holding position for. Equal the rest time with the hold time. 
9. When you start out, repeat 3 times and increase to 10 over several weeks. Allow your back muscles to adjust slowly over time.
10. Breathe in - and as you breathe out slide your feet and legs out flat. Flop for a couple of minutes.

Gut Buster Two: The Pelvic Rock

This time, keep your upper back flat on the floor and raise only your buttocks and hips. 

1. Lie flat on your back, arms by your sides, feet together and just breathe quietly for a minute or two. 
2. Breathing in - bring your knees up to your chest pushing your back into the mattress or floor to get it flat.
3. Breathing out - with bent knees put your feet on the floor in line with your hips and shoulders to give you balance.
4. Breathing in - raise your buttocks and hips so your abdomen is flat.
5. Breathing out - flatten your abdomen even more. 
6. Hold for 5 complete breaths.
7. Breathe in, and as you breathe out lower your back to the bed and rest for 5 complete breaths.
8. Breathing in, raise your buttocks and hips so your abdomen is flat.
9. Breathing out, flatten your abdomen even more.
10. The Pelvic Rock: Breathing steadily - rock your pelvis down to the floor then back up always returning to the hold position where your abdomen is flat and forms a straight line from your waist to your knees. 
11. At first only repeat a few times and work up to about 30.
12. Breathe in, and as you breathe out, lower you back to the bed.
13. Breathe in and as you breathe out slide your legs flat.
14. Flop for at least three minutes. 

Same exercises - different pace

As with all my exercises I tend to have three different paces so I vary them for best result. I can testify, they really do work - I am living proof. I have gone down 2 dress sizes in 2 months and I'm feeling great and ready to lose 2 more.

Move and Hold - just what it says, make the move then hold the position. By holding in a position for say 5- 10 breath cycles you will feel the muscles stretching and may feel a slight burn.

Breathe it In - Moving slowly with the rhythm of your breath keeps the exercises smooth and effective.

Rapid Repetitions - Make the same moves in quicker repetitions. They used to call these calisthenics, repeating the same small movements over and over again. The Pelvic Rock is particularly suited to this. Work up from about 10 when you start to 30-100. If you don't have the patience for 100 at one time, space them out over the day.

These two exercises are designed to slim and tone the abdomen. Try it for a week before your re-measure your waist and hips and see how you are doing.  Get back to me and report your success story. Of course it will only work if you are having a normal healthy diet and not binge eating or eating inappropriate food. 

    

Muscles used
Gut Buster 1	Abdomen	Buttocks and hips	Back, neck and shoulders	Thighs
Gut Buster 2	Abdomen and waist	Buttocks and hips	Back and neck	Thighs