Categories: Fitness

Flat Tummy Best Resistance Band Exercises at Home

Resistance Band For A Flat Stomach

 

We all aspire to have a healthy and attractive body, which includes a flat tummy and a slim waist. Many people do not find time to go to the gym or exercise center, but you do not need to worry. Resistance bands are an effective exercise tool that can help you achieve a flat tummy. It is a flexible band that you can stretch according to your body shape. Here we will discuss some easy exercises at home using Resistance Bnad that you can incorporate into your everyday life and get a flat tummy:

 

Plank Exercise:

For this exercise, you will need to lie down flat on double arms. Keep your head down on the ground and keep your body straight. Tense your core muscles well. Try this position for 30 seconds to 1 minute.

Bicycle Crunches:

For this exercise, you must lie flat on your stomach and extend your arms toward the garden. Raise your shoulders off the ground and join hands together. Repeat this 15-20 times.

Criss-Cross Crunches:

For this exercise, you will need to get into the plank position. Now lift one leg forward and drag it on the ground behind you. After that do it back on the opposite side and repeat it with the other leg. Repeat this 10-12 times.

Twisted Mountain Climbers:

For this exercise, you must sit down and extend your arms toward the garden. Now you have to slowly raise your legs forward, then bring them back to normal. Repeat this 15-20 times.

Leg Raises:

For this exercise, you must sit down and extend your arms toward the garden. Now you have to slowly raise your legs forward, then bring them back to normal. Repeat this 15-20 times.

Standing Isolation:

Tie a small loop resistance band to your ankle. Standing, lightly kick your feet out to the side while keeping your left and right shoulders still. Repeat this 15-20 times.

 

These were some of the exercises that can be done at home, which you can easily incorporate into your daily life. If you do these exercises regularly, it will surely help you to get a flat tummy and a slim waist. Make sure to do all the exercises with proper form.

 

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Flat Tummy 7-Day Diet Plan For Weight Loss

A healthy diet plan is essential if you wish to reduce your belly fat and lose weight. Here’s a 7-day diet plan that can help you get a flat tummy and lose weight:

 

DAY 1

  • Breakfast: Oatmeal and precious seeds with a cup of milk or milky tea.
  • Lunch: A boiled chicken sandwich with a green salad.
  • Evening snack: Fruit and a protein bar.
  • Dinner: Vegetable salad and dal rice.

DAY 2

  • Breakfast: Two eggs and brown bread toast.
  • Lunch: Chicken Broccoli Stir-fry and brown rice.
  • Evening snack: One almond cashew and butter mix.
  • Dinner: Bottle gourd curry, roti, and soya curd.
DAY 3
  • Breakfast: Fruit salad and yogurt.
  • Lunch: Tandoori chicken, vegetables, and brown rice.
  • Evening snack: A glass of papaya juice.
  • Dinner: Moong dal, vegetables, and rice.
DAY 4
  • Breakfast: Oatmeal and Namkeen curd of precious seeds.
  • Lunch: Fried fish and vegetables.
  • Evening snack: Green soup and plain bread.
  • Dinner: Arhar Dal, Vegetables, and Rice.

DAY 5

  • Breakfast: Avocado toast and milk tea.
  • Lunch: Brown rice and Masoor Dal.
  • Evening snack: Green salad and curd.
  • Dinner: Besan chilla, vegetables, and curd.
DAY 6
  • Breakfast: Fruit salad and yogurt.
  • Lunch: Chicken breast sandwich and vegetables.
  • Evening snack: Almond and peas mix.
  • Dinner: Paneer, vegetables, and roti.
DAY 7
  • Breakfast: Curd, bottled gourd raita, and roti.
  • Lunch: Grilled chicken, veggies, and brown rice.
  • Evening snack: Mix fruits and yogurt.
  • Dinner: Chana dal, sabzi, and rice.

How Much Weight Can You Lose With Resistance Bands

Resistance band exercises can be an effective way to lose weight. However, it will depend on how you are using the band and how hard and dedicated you are to your exercise regimen. Apart from this, many other factors also matter in losing weight, such as your diet plan, your need for exercise, and the strategic position of your body.
You should lose 1-22bs a week with good workouts and 600 calories per day.
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