VIENTRE PLANO EJERCICIOS PARA LA MUJERBelly fat is something that is very difficult to lose once you have put on a lot of it. Women are capable enough of fighting anything that mars their beauty, so why not the ugly tires around the waist? Let us find out some easy exercises that are super-effective.
Love handles, tires, call them whatever you like, they would still remain unsightly. We all desire flat stomach, but most of us are troubled by these love handles. Belly fat is basically formed due to excess fat deposition around the ab muscles. This problem is more prominent in women, as compared to men. However, exercising on a regular basis can definitely help in losing all the unwanted fat around the belly.
Simple Exercises to Lose Belly Fat
Walking
Simple yet effective. A daily brisk walk for 45 minutes will not only help you lose weight around the belly, but would also from other parts of the body. It also helps in toning the body and in increasing the stamina. Walking is very refreshing if you get out early morning.
Jogging/Running
One can only start jogging after a few days of walking. Jogging is considered to be one of the best exercises for all age groups if the routine is followed diligently. Slow jogging and then running burns a lot of calorie, gives stamina and is very refreshing. It increases metabolism and since it causes a lot of sweating, also detoxifies the body.
Swimming
Nothing can beat swimming when it comes to the effect it has on the mind and body. Swimming can not be put in the category of exercises, as it is one of the most fun-filled activities and a great sport. It offers a total body workout, exercises every muscle of the body and refreshes the body as well as the mind.
Cycling
This one is my favorite. Cycling is fun, it is eco-friendly and is a great way of losing weight. What else can one desire for? It is not even necessary to take out extra time for this exercise, as you have to just get out of home a little early and cycle to school, college or work instead of taking the train or bus. It is a great cardiovascular exercise and helps increase stamina and improve metabolism. If outdoor cycling is not feasible, you can always go for a stationary bike.
Stomach Exercises for a Flat Belly
Alternate Knee-In
This is the best ab exercise to get a flat stomach. First, lie down on the floor on your glutes. Keep your legs straight in front of you and support your upper body by resting forearms on the floor. Balance the weight of your upper body on the elbows. Now, squeeze your ab muscles and bring a bend in your left knee. Raise your left leg and try to bring the knee close to the shoulder. After that, straighten your left leg and simultaneously fold the right knee to touch the right shoulder. Continue doing this cyclic movement for 15 times.
Cross Crunch
To perform this tummy flattening exercise, lie down on your back on the floor or on an exercise mat. Support your head by placing your arms behind your head. Rest your right foot on your left knee and keep your left foot flat on the floor. Now, lift your upper body off the floor through your shoulders and try to touch your left elbow to your right knee. Do 10 more repetitions and repeat the same for the other side.
Holding Sit-up
This exercise works great on muscles of the lower abdomen. Lie down on an exercise mat on the floor and place your hands behind your head. Keep your back straight, do not tuck your chin and face towards the ceiling. Now, tighten the ab muscles and raise your shoulders from the floor. Hold this position for 5 counts and perform 10 more repetitions.
Swiss Ball Side
You will require a Swiss ball of appropriate size to perform this exercise. Lie down on your back and place your forelegs on the Swiss ball, such that your knees make a right angle. Support your head by placing your hands behind your head. Now, gently lift your torso off the floor and try to reach your right knee by your left elbow. Then, slowly get back to the floor and touch the left knee with the right elbow. Alternately, do 10 repetitions for each side.
Reverse Crunches
Reverse crunches are considered as some of the most difficult exercises which show effective results. First, lie down on your back on an exercise mat and position your hands behind your head. You may place your hands towards your sides, parallel to the torso. Stretch out your legs and keep your entire body straight. Then, join your feet and raise both the legs in the air. Try to bring a right angle bend in your knees and bring the knees closer to your chest by tightening your ab muscles and lifting the hips off the floor. Gently get back to the starting position and perform 10 more repetitions.
When performed regularly, these exercises prove to be very effective. One also has to follow a balanced diet and drink the right quantity of water to lose weight and maintain a body which is healthy from inside and good-looking from outside.
By Mayuri Kulkarni
Last Updated: 3/2/2012
http://www.buzzle.com/articles/flat-stomach-exercises-for-women.html
Love handles, tires, call them whatever you like, they would still remain unsightly. We all desire flat stomach, but most of us are troubled by these love handles. Belly fat is basically formed due to excess fat deposition around the ab muscles. This problem is more prominent in women, as compared to men. However, exercising on a regular basis can definitely help in losing all the unwanted fat around the belly.
Simple Exercises to Lose Belly Fat
Walking
Simple yet effective. A daily brisk walk for 45 minutes will not only help you lose weight around the belly, but would also from other parts of the body. It also helps in toning the body and in increasing the stamina. Walking is very refreshing if you get out early morning.
Jogging/Running
One can only start jogging after a few days of walking. Jogging is considered to be one of the best exercises for all age groups if the routine is followed diligently. Slow jogging and then running burns a lot of calorie, gives stamina and is very refreshing. It increases metabolism and since it causes a lot of sweating, also detoxifies the body.
Swimming
Nothing can beat swimming when it comes to the effect it has on the mind and body. Swimming can not be put in the category of exercises, as it is one of the most fun-filled activities and a great sport. It offers a total body workout, exercises every muscle of the body and refreshes the body as well as the mind.
Cycling
This one is my favorite. Cycling is fun, it is eco-friendly and is a great way of losing weight. What else can one desire for? It is not even necessary to take out extra time for this exercise, as you have to just get out of home a little early and cycle to school, college or work instead of taking the train or bus. It is a great cardiovascular exercise and helps increase stamina and improve metabolism. If outdoor cycling is not feasible, you can always go for a stationary bike.
Stomach Exercises for a Flat Belly
Alternate Knee-In
This is the best ab exercise to get a flat stomach. First, lie down on the floor on your glutes. Keep your legs straight in front of you and support your upper body by resting forearms on the floor. Balance the weight of your upper body on the elbows. Now, squeeze your ab muscles and bring a bend in your left knee. Raise your left leg and try to bring the knee close to the shoulder. After that, straighten your left leg and simultaneously fold the right knee to touch the right shoulder. Continue doing this cyclic movement for 15 times.
Cross Crunch
To perform this tummy flattening exercise, lie down on your back on the floor or on an exercise mat. Support your head by placing your arms behind your head. Rest your right foot on your left knee and keep your left foot flat on the floor. Now, lift your upper body off the floor through your shoulders and try to touch your left elbow to your right knee. Do 10 more repetitions and repeat the same for the other side.
Holding Sit-up
This exercise works great on muscles of the lower abdomen. Lie down on an exercise mat on the floor and place your hands behind your head. Keep your back straight, do not tuck your chin and face towards the ceiling. Now, tighten the ab muscles and raise your shoulders from the floor. Hold this position for 5 counts and perform 10 more repetitions.
Swiss Ball Side
You will require a Swiss ball of appropriate size to perform this exercise. Lie down on your back and place your forelegs on the Swiss ball, such that your knees make a right angle. Support your head by placing your hands behind your head. Now, gently lift your torso off the floor and try to reach your right knee by your left elbow. Then, slowly get back to the floor and touch the left knee with the right elbow. Alternately, do 10 repetitions for each side.
Reverse Crunches
Reverse crunches are considered as some of the most difficult exercises which show effective results. First, lie down on your back on an exercise mat and position your hands behind your head. You may place your hands towards your sides, parallel to the torso. Stretch out your legs and keep your entire body straight. Then, join your feet and raise both the legs in the air. Try to bring a right angle bend in your knees and bring the knees closer to your chest by tightening your ab muscles and lifting the hips off the floor. Gently get back to the starting position and perform 10 more repetitions.
When performed regularly, these exercises prove to be very effective. One also has to follow a balanced diet and drink the right quantity of water to lose weight and maintain a body which is healthy from inside and good-looking from outside.
By Mayuri Kulkarni
Last Updated: 3/2/2012
http://www.buzzle.com/articles/flat-stomach-exercises-for-women.html
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