Get a Flat Tummy at Home with These 8 Simple Exercises. Being physically active is a key to losing belly fat and should be combined with healthy nutrition. I’ve written about the best foods that help fight belly fat and I’ve mentioned that a proper nutrition is just part of the picture. You will see much quicker results when you eat foods that target belly fat combined with exercising. The abdominal muscles assist in the breathing process, provide flexibility and movement, protect the inner organs and are a key element for supporting the spine and they also provide postural support together with the back muscles. In the front of the abdomen, there is a major muscle called the rectus abdominis, also known as the “abs” and “lower abdominals”, it is a paired muscle running vertically on each side of the anterior wall of the human abdomen. The obliques are the muscles on the side of the upper body that assist in turning the body from side to side. This is the area of the body which is also called “love handles”. It is important to properly work your obliques as toning them can help create a nice looking waist and better movement. When we do the basic sit- ups and crunches (see exercise 1), we only do up and down movement so we work on the “6 pack” area, but when we crunch and twist (exercise 2), we work the oblique muscles as the twisting movement is the one that work your obliques. Note: My e- book Blast Your Belly Fat – covers in great detail how to get rid of belly fat and it has all the information you need for getting rid of belly fat (including a detailed nutrition plan and exercise plan). Crunches / Sit ups. This exercise is beneficial for your upper abdomen. Lay on the floor and hold your hands by your ears rather than behind your head to prevent a neck strain. Bend your knees with your feet on the floor. Then lift your shoulders and upper back up and away from the floor with your face pointing toward the ceiling. Exhale as you come up as far as you can, hold for a second, then inhale as you return to the starting position. Repeat 1. 5- 2. 5 times. Crunch and twist. This exercise works the obliques (also known as love handles). Start with the same position as the above exercise (crunches), but this time raise yourself up slowly then twist your body from the waist (not back and shoulders). Try to touch your left knee with your right elbow, untwist and go to starting position. The next time do the opposite side and try to touch your right knee with your left elbow. Repeat on each side 1. Pike and Extend. Lie on the floor with your legs extended over your hips (see the left image). Then crunch up so your hands reach towards your feet. Then bring your arms back overhead while at the same time you lower your left leg towards the floor. Then crunch up again while your hands reach both your toes, but this time when you bring your arms back overhead, lower your right leg towards the floor. Repeat 2. 0 times alternating sides. Front Bridge exercise. This exercise is great for strengthening your core muscles and is also good for the back (read my other post for more great exercises to strengthen your back). Suck your belly button and keep your body as straight as possible without locking your knees. Continue to breathe and don’t hold your breath. Hold yourself in this position as long as you can, then rest. Gradually extend the time of holding yourself in the position. Hip lifts. Lie on the floor with your arms by your sides.
Your palms facing down and your legs over your hips at 9. Then lift your hips off the floor using your core muscles while your legs are reaching towards the ceiling. Then return to the starting position. Repeat 1. 5 times. Crunch Chop And Crunch Chop Twist. Lie on the floor while your legs are over your hips at 9. Take a deep breath, and when you exhale, lift your head and shoulders off the floor, and as you crunch up, open your legs so your arms chop through your legs. Repeat this movement for 1 minute. When you want to work your obliques, chop each hand through the opposite leg, for example, when you lift your head and shoulders off the floor, chop with right hand through your left leg and alternate between the sides. Your right elbow should be directly under your shoulder as per the illustration. Then contract your core muscles and lift your hips and knees off the floor. Hold for as long as you can and then return to the starting position. Then do the other side and repeat. Then raise your legs to the starting position. Find more information on how lose your belly without counting calories or starving yourself in my book “Blast Your Belly Fat” – this is the ULTIMATE guide for losing belly fat FAST. Read these related posts: 1. The Best Belly Fat Burning Foods. How to Lose Weight by Walking. Delicious Honey & Cinnamon Weight Loss Drink. New Flat Belly Diet Recipes. Get rave reviews when you bring this tasty cake to your next dinner party. Frozen fruit tends to be cheaper than fresh, but it still packs the same health benefits. Stock your freezer to enjoy these berries year- round. TIME: 1. 5 hours. SERVINGS: 1. 6Cake. PREHEAT the oven to 3. Coat a 1. 2- cup Bundt pan with cooking spray, then dust with flour. PREPARE the cake: Toast the almonds in a large deep skillet over medium heat, stirring often, for about 3 minutes or until lightly golden. Tip into a bowl and set 1/2 cup aside. Process until the almonds are finely ground. Experts share their best weight loss tips to help you flatten your belly and look thinner without having to work out and diet. How To Lose Belly Fat Without Exercise. Given here are the effortless ways to reduce your tummy: Get Your Posture Right; Hydrate Yourself; Cleanse Your System. How to Lose Belly Fat. Belly fat is associated with many health issues and diseases, such as cardiovascular disease, diabetes, and cancer. Specifically it's the. Combine the ground almonds, flour, baking powder, baking soda, salt, and remaining 1 cup sugar in a large bowl. Add the buttermilk, eggs, egg whites, oil, lemon juice, and almond extract. Whisk until well combined. Fold in the blueberries, raspberries, and cherries. Pour the batter into the prepared pan. BAKE in the center of the oven for 6. Place pan on a rack and let cool for 1. Remove the cake from the pan, transfer to the rack, and let cool completely. PREPARE the glaze: Combine the confectioners' sugar and buttermilk in a bowl and stir until dissolved. Coarsely chop the reserved 1/2 cup almonds and sprinkle over the top of the cake onto the glaze. Let set at least 1. Tip: Frozen fruit is cheaper than fresh for most of the year. To freeze berries when in season, spread fruit in a single layer on baking tray and place in freezer. Transfer to freezer bags when solid. NUTRITION (per serving) 3. Tips to Get a Flat Stomach in One Month. Losing belly fat and getting a flatter stomach is possible within a month. Your approach, however, needs to include diet modifications, regular cardio activity and core strengthening exercises. Losing this fat won’t just make you look better - - it will also reduce your risk for diseases such as breast cancer, metabolic syndrome and diabetes, according to Mayo. Clinic. com. Set goals for exercise and nutrition. Photo Credit Stockbyte/Stockbyte/Getty Images. If you want to lose belly fat, it’s important to set fat loss goals. These goals will help you consistently lose weight, which assists with getting a flatter stomach. A safe fat loss is 1 to 2 lbs. Accomplish this goal by burning 3,5. Toning exercises are also necessary to tone the core muscles and develop a flatter stomach. Dieters who drink soy milk appear to lose more weight than those who don’t. Photo Credit Christopher Robbins/Photodisc/Getty Images. There are foods that promote a leaner and flatter stomach. For example, almonds contain high amounts of fiber and magnesium. Magnesium is a mineral linked to building muscle and developing stronger abs. Also, add omega- 3 fatty acids to your diet. This nutrient improves your metabolism and helps you feel full for longer. Salmon, flaxseed and walnuts are sources of omega- 3 fatty acid. Soy is another food that promotes a flat stomach. Dieters who drink soy milk appear to lose more weight than those who don’t, according to . Select activities that align with your fat loss goals. For example, if you want to lose 4 lbs. Eating 3. 00 fewer calories and exercising to burn 2. Therefore, you need to find cardio activities that shed 2. Water aerobics, walking at 3. Always leave a day of rest between strengthening sessions to promote muscle repair. Exercises such as the pelvic tilt are effective for building a stronger core. Lie on an exercise mat with your knees bent. Engage your core muscles and lift your pelvis towards the ceiling. Hold the contraction for 1. Complete 1. 0 repetitions during your workout session. The abdominal hold is another effective exercise. Use a firm chair to complete this exercise. Sit on the chair with your feet on the floor and hands braced on the edge of the chair. Use your core muscles to bring your feet 2 to 4 inches off the ground. Hold the contraction up to 1. Repeat the movement for 6.
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