Home Workout To Lose Belly Fat
Although fat can be found in any part of your body, it is very difficult to shed the way you attach yourself in the middle. And, unfortunately, as women age, the midsection rapidly becomes the destination of fat selection. "When a woman reaches the age of 40, excess fat is more likely to accumulate around the abdomen," said Steven R., an obese specialist at the Metabolism Research Institute for Metabolism and Diabetes in Orlando, Florida. Smith said. Ribs This abdominal fat is often a redistribution of abdominal fat rather than a gain in total fat. So as her estrogen levels drop during perimenosis, it may even strike the average-sized woman to find out that it is a fight to reduce belly fat.
By losing estrogen, you lose some of the normal shapes of your body, "explains MD Michael Roizen, chief wellness officer at the Cleveland Clinic in Cleveland, Ohio. Becomes a destination of. ”When a woman reaches the age of 40, she is more likely to accumulate excess fat, said Steven R., an obese expert at the Metabolism Research Institute for Metabolism and Diabetes in Orlando, Florida. Smith said. Ribs This abdominal fat often redistributes abdominal fat rather than gaining total fat. As her estrogen levels drop during perimenosis, it may strike the average-sized woman to find out that it is a fight to reduce belly fat.
By losing estrogen, you lose some of the normal shapes of your body, "explains Michael Roizen, MD, Chief Wellness Officer at the Cleveland Clinic in Cleveland, Ohio."
It is difficult to get rid of belly fat
Reducing belly fat is more challenging than dropping inches from other parts of the body because doing so is highly dependent on diet, said Collie Crawford, NASM CPT, and Row House Education Director.
Crawford says, "If we do enough sit-ups, we often think we've got a stomach. However, the stomach is also in the kitchen. “So, if you are looking to lose belly fat, it is very important that you take a strong and healthy diet along with your exercise routine,” she says.
You should also consider your age and genes. According to the Mayo Clinic, they play a minor role in storing fat. Therefore it is very important to follow a healthy, balanced diet (with low or unprocessed carbohydrates) along with your exercise program to get rid of stubborn belly fat.
Go ahead with this high-intensity core exercise. Forget sitting. To strengthen your core, you need to combine a variety of exercises that target more muscle around your trunk and pelvis. This intense core exercise is guaranteed to achieve results.
In many ways a strong core is important. By helping you complete daily tasks to enhance your performance on the playground, strength between you and around you can help balance and stabilize, help prevent injuries, improve your posture and also protect your organs and nervous system from damage.
However, the core strength is much higher than your abs. Although the Six Pack looks impressive, you need to work your lower torso and all the muscles around it. This exercise can help you now - with three sets of three exercises you can easily tackle in another gym session. Yes, it is serious. Yes, it hurts. But thank you for your core.
The best core exercise for all health levels
Beginners
Intermediate
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Distance
Whether you push the grocery cart or put on shoes, you use your core to complete daily tasks. It also affects your balance, posture, and stability.
Contrary to popular belief, the core does not simply contain the abdominal muscles. It also includes the muscles around your back and around your pelvis.
Your core or trunk includes:
Erector Spine. The erector spine is the back muscle that raises your trunk. This will help you to stand up straight after bending.
Rectus abdominis. When you bend forward, you use an abdominal muscle called the rectus abdominis. This is called the "six-pack" muscle.
Rotate or bend your inner slant and outer slant yourself.
Inverted abdominis. The transverse abdomen, which wraps around the front of your trunk and around the shoulders, stabilizes your pelvis.
Multifidus. The multifidus on your back supports your spine.
Keeping these muscles strong can help stabilize your body, support your spine and increase your overall fitness.
Early stages
If you are new to exercise or you have not exercised for a long time, start with these beginner tricks.
1 Bridge
This posture activates your hips to lift your hips. It trains your core while toning your butt and thighs.
Start on your back. Bend your knees and place your feet on the floor at hip-width. Place your hands on your sides, palms down.
Tighten your core and glutes.
Raise your hips until your knees are in line with your shoulders.
Hold for 10-30 seconds. Who wants to buy luxury yoga matt click here
2 Crunch
Crunch is a classic core-strong move. The act of lifting your upper body works your abdominal muscles.
If you have back pain, crunch carefully. Move slowly and start with a few reps.
Start on your back. Bend your knees and place your feet on the floor at hip-width. Line your head and spine. Cross your arms across your chest.
Tighten your core and relax your neck and shoulders. Tick your chin, raise your back, and lower your back, hips, and feet to the floor. Standing.
Slowly return your top to the starting position
3.Leg Rise
Lying lifts the leg
Target - Lower abs, upper abs, glutes, hamstrings, and quads.
How to do
Lie on a mat. Keep your thumbs, hips, and palms flat on the floor. Raise your feet slightly off the floor, look at the ceiling and engage your core. This is the starting point.
Raise both legs at 90 degrees and slowly bring them down.
Before touching the floor, lift your legs up again. Do 3 sets of 15 reps.
What not to do - Do not keep your legs completely on the floor or push your hips up with your hands to lift your legs up.
4. Leg in and out
Leg in and out
Target - Lower abs, upper abs, glutes, hamstrings, and quads.
How to do
Sit on the mat. Place your hands behind your back and place your palms on the mat. Raise your feet off the floor and lean back slightly. This is the starting point.
Move both your legs inward. Also, bring your body close to your knees.
Return to starting position. Do 2 sets of 20 reps.
What not to do - Do not keep your arms too wide at the back.
5. Scissors kicks
Scissors Kicksave
Target - Lower abs, upper abs, glutes, hamstrings, and quads.
How to do
Lie on a mat. Place your palms under your hips.
Raise your head, back, and legs off the floor. This is the starting point.
Lower your left leg. Before touching the floor, lift your left leg up and bring your right leg down.
Do this 12 times to complete the set. Do 3 sets of 12 reps. Take a 20-second break before moving on to the next exercise
What not to do - Do not do this exercise quickly or hold your breath while doing it.
Bicycle crunches
Save Bicycle Crunches
Target - upper abdomen, lower abs, diagonally, glutes, hamstrings, and quads.
How to do
Lie on a mat, bend your knees, and lift your feet off the floor.
Place one toe behind each ear. Hold the back of your head with the rest of your fingers. Lift your head off the floor. This is the starting point.
Lower your left leg and extend straight. Bend and twist to your right at the same time. Try to touch your left elbow with your right knee.
Bend backward and bring your left leg back to the bent position.
Do the same with the other leg. Do 2 sets of 12 reps. Take a 10-second break before doing the next exercise.
What not to do - Do not rush to complete the set and do not tuck your chin.
6. Crunch half-sitting upside down
Crunchsev half-sitting upside down
Target - Lower Abs, Upper Abs, and Glutes.
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How to do
Sit on a mat, bend your knees, and keep your feet flat on the floor. Support your body at your elbow and lie back. This is the starting point.
Raise both feet off the floor and bring your knees close to your nose.
Slowly, bring your feet to the starting position. Do 3 sets of 15 reps.
What not to do - Do not stretch your shoulders, or rotate your back too much.
7. Sit down
Sit on top
The goal - the lower and upper abs.
How to do
Lie on a mat, bend your knees, and place your heel on the mat. Engage in your core and place your hands behind your head. Raise your head and shoulders off the floor and look at the ceiling. This is the starting point.
Use your core strength to lift your body off the floor and return to a sitting position.
Slowly return to starting position. Do 2 sets of 12 reps.
Do's and Don'ts - Don't confuse sit-ups and crunches. You actually have to sit down and go back to the starting position of sitting. Do not bring your elbows too close together when getting up.
8. Heel touch
Heel TouchSave
The goal - sloping and upper abs.
How to do
Lie on a mat. Keep your feet, feet separated by shoulder-width apart and flat. Place your hands on your side, bend up, relax the shoulders and feel the core.
Bend to the side and try to touch your right heel with your right hand.
Bend to the other side and try to touch your left heel with your left hand.
Do 20 of these to complete the set. Do 3 sets of 20 reps. Take a 20-second break before moving on to the next exercise.
What not to do - Do not keep your feet close to your hips. For Track Suits click here
9. Jackknife Crunch
Jackknife Crunch Ways
Target - Lower abs, abdomen, glutes, hamstrings, and quads.
How to do
Lie on a mat. Stretch your arms over your head. This is the starting point.
Keep your back and neck in the same row, raising your upper back. With this, raise both your legs above the ground.
Try to touch your knees with your hands.
Return to starting position. Do 3 sets of 12 reps.
What not to do - Do not rest your head completely on the floor between repetitions.
10. Russian twist
Russian Twist Wave
Targets - sloping, upper abs, lower abs, and glutes.
How to do
Sit on the mat, raise both your legs up, bend your knees and bend back slightly. Join in the palms of your hands to balance your body. This is the starting point.
Fold your upper body to the left, and then to the right.
What to do or not to do - Do not hold your breath while doing this exercise.
11. Optional toe tape
Save the alternate toe tap
Target - Lower Abs, Upper Abs, Slopes, and Glutes
How to do
Lie on the mat and lift both your legs. Extend your arm, raise your head back and forth and engage your core. This is the starting point.
Curl up and try to touch your left leg with your right hand.
Crooked backward.
Curl again and try to touch your right leg with your left hand. Do 2 sets of 15 reps.
What to do, what not to do - If you can not touch your feet, do not worry. Try to reach beyond the knee and close to the feet.
12. Crossbody mountaineers
Crossbody Mountain Climber Service
Target - Lower abs, upper abs, glutes, hamstrings, and quads.
How to do
Come into the plank position. Make sure your elbows are directly below your shoulders. Align your neck, back, and hips. Do not pike and curve down. This is the starting point.
Raise your right leg off the floor, bend your knee and bring it to the right side of your chest.
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