Having a nice, flat or abs-full belly is definitely a dream that can be turned into reality, through means of surgery or work out. However, aesthetics aside, it is also important to keep the belly and tummy healthy. Sure, eating right is the key to having the internals healthy, but what about the muscles of the stomach? It should have some strength too.
And I found some! 😀
- Abdominal Exercise with High Intensity WorkoutHere are some workout routines to do daily to have a great strong and healthy gut. These exercises take up to a maximum 15 minutes per time, which is a good habit to have for a healthy tummy before you go out and meet the world.
In cat camel, you have to be on all fours. And slowly from there, exhale while contracting the core muscles and rounding up the spine towards the ceiling. Point the head down with the chin almost touching the chest as you do this position. Hold the position for about 10 to 15 seconds then exhale and return to original position.
This exercise can be done as a warm up and to repeat the movement about five to ten times until you feel you’ve warmed up enough.
Planks have been known to be one of the simplest, yet challenging workouts to do. It’s easy, because all you need is your body and flat space on the floor (make sure the surface is not too smooth or not to rough).
Start with lying on the stomach with the arms bent. Keep the palms and forearms on the ground and legs extended with toes tucked underneath, much like how a push-up position would be.
After that, lift the body of the ground by contracting the core muscles but keep the palms, forearms and toes on the ground. It is natural for the body to start arching the hips upward as it gets tiring. But try not to.
For first timers, it’s best to start gradually, holding the position for about 10 to 30 seconds before moving up to the minutes. In the army, they tend to sing to distract the pain and to sustain the position longer.
The bicycle is quite easy to do. It involves a lot of leg movement. First, you need to lie down on your back, bringing the legs in the air with the knees close to the chest. Put both hands under the head like how you would do with sit-ups.
Once you’re on this position, the next thing to do is pedal the legs, starting with the right leg, like as if you’re riding a bicycle. Get the left elbow up and try to touch the right knee with it. Then do the same thing with the other leg and elbow while straightening the current leg and elbow. Keep repeating for about 10 pedals and rest before doing another repetition. complete about 8 to 10 repetition.
Reverse crunch Workout
This is kind of the last exercise that you can do if you’re running out of time. So from the bicycle position, open up your arms and lie down with your arms sprawled out to the sides with the palms facing down on the ground.
When you’re in position, lift both your legs up to about 90 degrees angle. And once this is done, start by lifting your hips off the floor to get your knees to touch the chest. Exhale as you do this. Repeat this for about 8 to 10 reps and you’re done!
Of course once you’re done, please ensure to do your cool down exercises so that you won’t have to suffer throughout the day with cramped up belly. You can do a simple snake stretch just by lying down on your belly, with your arms folded to your side and lift yourself upwards, stretching the core muscles that has been worked out. Make sure to regulate your breathing from here too.
Once all these is done, drink lots of water, wash up, and get ready to take on the world!
2) Vaser Liposuction: If you think you still can’t get rid of such fats in your tummy, there is one very popular service with proven results. It is also known as Vaser Liposuction.
Choice Number 1:
a) Dr Shens who is a plastic surgeon specialist in body contouring and face surgeries embarked high definition liposuction for his patients with significant results. He was trained in Colombia for 4D High Definition Liposuction. Comparing the two picture below. Can you tell which is the normal liposuction? Which is the High Definition? This is a very safe procedure conducted by trained MOH approved specialist with proper anaesthetist. The immediate result is more pleasing to those who can’t get rid of stubborn fats.
Choice Number 2:
b) Dr Martin H is also one of the trained plastic surgeon who does High definition in Singapore. Although he does mainly fillers, threads and other face surgeries. He is also one of the more qualified ones in Singapore.
3) Atkins Diet: Eat Less Carbs and Diet, Diet Diet!
Dr. Atkins, a well-known cardiologist, limited his patients’ intake of sugar and carbohydrates. As a result, many of his patients successfully lost weight and kept it off – even though they had previously been unsuccessful on regular low-calorie diets!
The key was understanding that everyone’s metabolism can use two different types of fuel for energy – either sugar (and carbs that are quickly turned into sugar by the body), or fat. But the type of fuel you burn can have a big difference in losing or maintaining weight. A typical diet reduces calories, but is still high in carbohydrates (and thus sugar). As a result, many people constantly cycle between sugar “highs” (where excess sugar is actually stored as fat in the body) and sugar “lows” (where you feel fatigued and ravenously hungry – for more carbs and sugar). For many, it’s really hard to lose weight that way.
Atkins, on the other hand, limits carbohydrates (sugar), so the body burns fat, including body fat, for fuel. This approach leaves the body steadily fueled, and weight is lost, even when more calories are being consumed. Steady fueling also means more constant energy levels all day long, and less hunger and cravings!
If counting calories hasn’t worked for you in the past – try Atkins.
4) Taking Appetite Suppressants
5) Metabolic Surgery: Gastric banding / Gastric Sleeve Resection / Intestinal bypass
Surgical intervention may be necessary for a proportion of patients who are not be able to lose weight through medical, dietary, exercise and lifestyle interventions alone. Surgical intervention for obesity, also referred to as bariatric (from the Greek ‘baros’, meaning ‘weight’) surgery, effects weight loss by modifying gastro-intestinal anatomy. The Ministry of Health Obesity Clinical Practice Guidelines published in 2004 endorses the role of surgery once patients fulfill specific criteria related to weight and co-morbid conditions. Surgery is medically indicated if a patient’s body mass index (BMI) is higher than 37.5 without any co-morbidities (Class III obesity), or above 32.5 (Class II obesity) with co-morbidities such as diabetes, hypertensions, hyperlipidaemia and obstructive sleep apnoea (OSA). Weight control can lead to significant improvement in these metabolic disorders. It must be emphasized that surgery is most effective in achieving weight loss when performed in the setting of a multi-disciplinary programme.
Good luck to all in trying your best to look trim.
(Image Source: https://www.realsimple.com/health/fitness-exercise/workouts/stronger-abs-in-fifteen-minutes