GGL…Getting into the GoodLife…2013 Summit



7 exercises for a flat stomach

7 exercises for a flat stomach

Reverse curl

To do this exercise you will need either a Swiss ball or a medicine ball. The Swiss ball is easier to use, so if you want a challenge and have the strength, use the medicine ball instead. To do this exercise lie on your back, holding the Swiss ball or the medicine ball between your calves and thighs. With the ball firmly between your legs, pull your knees up towards your chest and squeeze your lower abdominal muscles. You can improve your stability using your arms, by keeping them flat on the floor.

This abs exercise will help you to tone-up that troublesome lower stomach area.

The plank

To do this exercise lie flat on your stomach, placing your forearms on the floor. Then, press down through your forearms and push your self up – using your toes as support – until your head, neck, back and legs are in a straight line.

This is an excellent flat stomach exercise because it strengthens your inner core muscles and burns more calories in comparison to to other abs exercises, such as sit ups. This is because to do the plank you have to engage the muscles in your legs, arms and behind too.

Boat pose

If you want to try a tough flat stomach exercise you should opt for the boat pose. Doing this yoga pose regularly will quickly whip you into shape. To begin, sit on the floor with bent knees. Lean back slightly and then bring your legs up and straighten them until your body forms a V shape. Your arms should be stretched out and parallel to one another. Keep your palms facing inwards. Remember to engage your abs muscles whilst doing this exercise and keep your stomach relaxed and flat.

This is a fantastic abs exercise because it targets and tones your lower-belly, which is a problem area for lots of people.

Mountain climber

To perform this exercise get into the plank position and pull your right knee inwards towards your chest. Then straighten your leg and return to the starting position. Now, repeat the exercise using your left leg.

As well as getting a decent cardiovascular workout when doing these mountain climbers, you will also workout your abs because in order to do this exercise you have to engage your core.

Medicine ball slam

For this exercise, you will need a non-bouncing medicine ball. Using both hands, lift your medicine ball above your head and place your feet shoulder-width apart. Your knees should be slightly bent. Now, explosively bring the ball down, bending at the waist and throw it at the floor. When performing this exercise you should not lose your balance or your posture. If you do, it might be because the medicine ball you are using is too heavy.

The medicine ball slam is a total body exercise that strengthens your core stability and will help you to tone up your tummy.

Bicycle crunch

This exercise is a must if you want a flat stomach. To begin, lie on your back. Place your palms beneath your head and lift your legs until they are positioned at a 90-degree angle.  Keeping your right hand on your head, twist your body, bringing your right elbow towards your left knee. Alternate then, bringing your left elbow toward your right knee.  Do not rush this exercises. To get maximum results this exercise needs to be executed slowly.

The bicycle crunch targets your lower abs and your obliques.

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As well as doing abs exercises, if you want a flat stomach you should try to incorporate some cardiovascular exercises into your flat belly workout. Although running, cycling and swimming are all excellent forms of cardiovascular training, skipping is useful because it can be performed indoors along with your other abs exercises. Although you have most probably skipped before, skipping for fitness requires you to work on your technique. One key thing worth noting is that you only need to lift your feet a few centimetres off the ground each time the rope passes. Also, make sure your ‘twirling’ action comes from the wrists rather than the shoulder.

Cardiovascular work is essential if you want a flat stomach because it helps you to burn calories and lose weight, which in turn will help to reveal your abs and flatten your stomach. However, skipping also works your transverse abdominis, rectus abdominis and your inner and outer obliques.


Read more on…
The 4-minute flat stomach workout
5 ways to burn fat

History Of IBBUL

Ibrahim Badamasi Babangida University Lapai (IBBUL) is a modern, outward-looking institution, committed to engaging with the major issues of our times. A leading multidisciplinary university, IBBUL today is a true academic powerhouse. The University was established by the Niger State University Law of 2005 and commenced academic activities during the 2005/2006 academic session.

” The University is named after the former Head of States Gen. Ibrahim Badamasi Babangida (GCFR) popularly referred to as IBB, as a mark of honour to one of the most illustrious sons of the State, and former President of the Federal Republic of Nigeria, who has led indelible footprints on the sands of the history of our time.” – Engr. Abdulkadir A. Kure (FNSE), Former Governor of Niger State and Visitor, IBBU.

We have a national reach and global vision. A good number of IBBU students come from within and outside Niger State, attracted from all over the country and even neighboring countries. Much of the energy of IBBUL’s life comes from our students, who are clever, curious about the world and passionate about making a difference. Student life here is challenging. We provide opportunity and leadership in teaching and research, entrepreneurship, volunteering and general study. We admit excellent students – from all backgrounds – and we work with them to develop and excel.

At IBBUL, our research strategy commits us to addressing Nigerian educational Challenges, by working together right across the University in order to tackle the problems that face us today – in national and global health, sustainable cities, intercultural understanding, and human well-being. We believe in undertaking fundamental research and in applying its findings.

    Gen. Ibrahim Badamasi Babangida(Rtd), Former President – Fed. Rep. Of Nigeria.

  • Objectives of IBBU

The objectives for which the University was established are:

  • To encourage the advancement of learning and afford all persons without distinction of race, creed, sex, religion, ethnic group, political conviction, the opportunity of acquiring a higher and liberal education.
  • To provide courses of instruction and other facilities for the pursuit of learning in all its programmes, and to make those facilities available on proper terms to such persons who are equipped to benefit from them.
  • To encourage and promote scholarship and to conduct research in all fields of learning and human endeavor.
  • To relate its activities to the social and economic needs of the people of Niger State in particular and the Nation at large.
  • To undertake any other activites appropriate for a University of the highest standard.

  • Vision Statement
  • To be a World-Class Centre of excellence driven by people, partnership and technology.

  • Mission Statement
  • Committed to Producing World-Class graduates for the pursuit of all round excellence through quality research, teaching and community service.

  • Closing Statement

In light of the above, the approach of the University shall be to evolve policies and programmes, which will make the University distinct academically, in addition to the national reforms in higher education rather than a mere quantitative expansion of facilities that already exist elsewhere. The University is concentrating on some major academic programmes which are of relevance to the State and the development of the nation.


for inquiries, questions and findings about the school and its entrance requirements,



Consequent upon the desire by the Nigerian Maritime Administration and Safety Agency (NIMASA) to establish a Maritime Institute at IBBU Lapai, Niger State, a Committee was appointed on the 29th April, 2013 by the University with the mandate to develop the academic curriculum of an Institute and to make recommendations for staffing (both academic and non-academic), facilities and other things that are critical to the commencement of Professional Post Graduate Diploma Programme in Maritime Studies.
  • The Management invites applications from propective candidates into Professional Postgraduate Diploma Programs in Maritime Studies
IBBU Institute for Maritime Studies will be a career oriented and globally recognized centre of excellence in maritime education.


To produce highly qualified and versatile world class Maritime Professionals for international competitiveness.
Latest News

The Form into the Postgraduate Diploma is now on sale.

Applicants for admission into Professional Postgraduate Diploma in Maritime Studies are advised to proceed to the nearest Zenith Bank to pay for the application form fee after completing the online form registration using the details below.



Account Number: 1013505188
Amount: Five Thousand Five Hundred Naira ( 5,500 ) Only.

NOTE: Use the form number assigned to you during the online form registration as the name of DEPOSITOR, do not use your name to avoid delay in verification of your payment. This is an alternative payment system pending when the Online Payment System will be reactivated.