Trans4mind Home Page
~ Making the Human Heart Visible ~

Looking for a better life?

Our online, interactive video workshops present the most effective methods of personal development, combined with personal support from expert life coaches.

Explore Article Library

Best Abdominal Exercises To Get The Sexy Six Pack You Deserve

By Rajesh Shetty

The key to getting those sexy abdominals lies mainly on what abdominal exercises you choose to perform.

Here are the best yoga Exercises for Removing Abdominal Fat Permanently!

1) Dhanurasana-Bow Posture


1. Begin lying down on the stomach, reach back and grasp the ankles. Inhale. 2.Lifting legs, head and chest, arch the back into a bow. Retain breath, then exhale and lie flat. 3.Repeat three or four times.

More advanced:

While in the Bow position, rock back and forth, then from side to side. Slowly release and exhale.


1. Massages abdominal muscles and organs. 2.Good for gastrointestinal disorders, constipation, upset stomach, sluggish liver. 3.Reduces abdominal fat.


Not for persons suffering from peptic ulcer, hernia, or cases of thyroid or endocrine gland disorders.

2) Naukasana-Boat Posture:


Lie on the back as in Shavasana position, stretch the legs with your feet together and raise them about 10" to 12" above the ground.

Stretch the arms around the head on the ground and raise the arms along with the chest upwards after taking a deep breath, while balancing on the buttocks at the same time.

Now, let both the arms lie horizontally to the ground with fingers pointing towards the knees. The body in this position looks like a floating boat.

Breathe normally in this position and return to Shavasana position slowly after 10 to 30 seconds. Perform Naukasana at least 8 to 10 times per session.


It helps strengthen the muscles of the abdomen, neck and shoulder. It also relieves constipation.


Severe backache and hip joint disorders are contra-indication for this asana.

3) Kapalbhati:

This is one of the best abdominal exercises for removing abdominal fat.

How to do it.:

Sit comfortably in a cross-legged position.Breathe normally for about a minute. Once composed, you can begin.

First, Exercise the diaphragm by exhaling suddenly and quickly through both nostrils, producing a "puffing" sound. Don't focus on inhalation. It will be automatic and passive.

The air is exhaled completely from the lungs with a sudden, vigorous stroke while simultaneously drawing inwards the abdominal muscles.

The breath should be expelled fully. Inhaling is automatic - the abdominal muscles will relax automatically.

This abdominal exercise should be done in three rounds, each consisting of 10 strokes (for the beginner). Each round should take about a minute.

A little rest can be taken in between the rounds as convenient. Throughout the exercise, the chest should be kept still without expansion or contraction. Only the diaphragm is used for breathing and not the upper chest.

Over a month, the number of strokes per minute can be gradually increased from 10 to about 30.


Clears toxins from your body and lungs.Tones the abdominal muscles and burns fat.

Get more cutting edge fat burning secrets in my Free 5day email ecourse delivered straight to your inbox by subscribing to my newsletter

About The Author

Rajesh Shetty - Expert in weight loss principles of Ayurveda Medical Science and Author of the Best selling book, "Proven weight loss secrets revealed".


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

A great way to support your Trans4mind Training is to use these popular and effective hypnosis downloads...

  • The Next Level ~ Designed to radically boost your performance in any field. It's based on a technique used by top athletes and other successful people to help them make a big stride forward.
  • Create Your Own Reality ~ Use the power of your unconscious mind to transform your life.
  • Deeper Self Respect ~ Use hypnosis to connect with your true inner worth.
  • Detach From Fear ~ Tune out nervousness and anxiety with hypnosis.
  • Generalized Anxiety Treatment ~ Use hypnosis as a generalized anxiety disorder treatment and you can feel calm today.
  • Improving Concentration and Focus ~ Learn how to discipline, direct and command your mind to improve your performance.
  • Exercise Motivation ~ Give you powerful keys to getting back on track with your exercise - and staying there.
  • Overcoming Shyness ~ Provides an invisible security blanket allowing you to develop social ease and overcome shyness.
  • Quick Confidence Booster ~ An audio hypnosis session that's specifically designed to get you (quickly!) back on track.
  • Stop Negative Thoughts ~ Learn powerful hypnotic techniques to stop negative thoughts before they start.
  • Overcoming Procrastination ~ Let hypnosis help you get on with what you need to do, when you need to do it. Let nothing hold you back.
  • Think Thin ~ Use hypnosis to re-train your brain and lose weight naturally... that's how to get and stay slim.
  • Fall Asleep Fast ~ Relearn how to fall asleep fast and enjoy a good night's sleep.
Search on an issue that interests or concerns you...

Trans4mind Training is the best thing we've ever done! It's a series of interactive video workshops covering the key challenges we all face in life - to help you achieve greater inner peace and true fulfillment.
Copyright © 1997-2016 Trans4mind Ltd