One of the parts of the body most often concern both men and women is the abdomen and above all, it is firm and is flat.
It is a difficult task, because genetics has a lot to say about the behavior of the abdomen, but also about to exercise and have a balanced, healthy diet that avoids it to swell and end up giving up.
The first step is diet: Forget the fried, soft drinks, sugars, refined products and bakery and replace them with fresh foods like fruits, natural juices, plenty of water and food, in general, non-fat variety.
To maintain a flat stomach and look both summer and winter, bring you some exercises that work as long as you are consistent. What are the best abs you are practicing Pilates because not damage the lumbar and exercise because all your contour, as published in research at the University of Las Palmas de Gran Canaria (ULPGC).
A routine like this, 3 times per week will help tone your abdomen. Are you ready?
- Starts with aerobic exercise, you can run for half an hour and increase the time as you’re more trained
- On the floor, lie on your back and bend your knees and place your feet flat. Cross your arms over your chest and lift your upper body until your chest almost touches your knees. Not to do replications, but maintain this position for 10 seconds and return to the original position. You have to do 3 sets of 10-15 repetitions.
- In the same position you can do oblique twists, put your arms holding you head and lift the weight of your body to the opposite knee to elbow, with a slight tilt. Also Hold 10 seconds on each side.
- Another exercise you can do is just lean on the tailbone while you contract and stretch the legs and arms. Thus it is as if you did and you returned a ball to lengthen your body, but keeping balance at one point.
- For all these exercises is that you need to keep an eye on contracting your abdominal, not only because more work, but because it is the way to protect your lower back.
- Now put upside down and lean with forearms and the toes. Watch your posture, you have to be like a straight board. Hold for about 30 seconds and then starts with a slight rocking the body forward and backward. You will notice as you work the abs.
If you keep this routine at least 3 times a week and accompany a fat burning aerobic exercise routine and a balanced diet , you will notice how your belly gets stronger and longer swollen.
Besides being a cosmetic issue, do not forget that too much visceral fat, you wrapped your organs, it is dangerous to health and too high a percentage of fat in this area can be an indicator of obesity and all the problems associated