Fitness

Before you you start taking any physical activity it is essential to have a healthy and balanced diet .

To reduce the abdomen you should consume less carbohydrates , as well as exercise regularly (at least 3 times a week). If you do not have the time or the will to go to the gym, do not worry, we offer you the following ideal routine to practice at home:

Elevation of legs

• Lie on your back on a mat.
• Put your hands under your thighs and stretch your legs well.
• Lift them at the same time with the tips of your feet aligned with your knees (as if you were pointing to the ceiling with your fingers).
• The legs should be perpendicular to the ground.
• Lower them without touching the floor with your heels. Do 20 repetitions.

Elevation of legs and pelvis

The initial position of this exercise to reduce the abdomen  begins where the previous one ends .

• To begin your legs will be elevated and perpendicular to the floor.
• The next thing is to take them backwards, so that the feet surpass the imaginary line of the head. The pelvis will also rise.
• Complete 30 repetitions.

Hands to the ankles

To do this exercise, first

• Put yourself face up on a mat and stretch your legs raising them as in previous exercises.
• Leave them stretched, because what works is the torso.
• Try to touch the ankles with your hands (first you will reach the knees).
• The jerk is given by the arms and abs. Repeat 30 times.

Circles with legs

• Also lying on the mat stretches the legs and places the arms at the sides of the body.
• Open your legs outward at the same time, and move them so that you “draw” a circle with them.
• Perform 20 repetitions and then do the same, but inward.

Iron and sides

The exercise known as iron is very effective in burning belly fat . Although it is very difficult and somewhat painful, the results are more than interesting. Of course, it has many variants, such as the one that includes moving the body to the sides.

• The points of support are the toes, elbows, forearms and hands.
• The rest of the body should swing from right to left without touching the ground.
• Make the most movements in 1 minute.

Second exercises routine to reduce the abdomen

So that you do not get bored and can work very well that area so complicated to promote fat loss , we offer another series of exercises to say goodbye to the bulging belly :

Side plate

• Lie on the mat on your right side, with your legs straight.
• Support sole of your feet on a wall until you get used to the exercise.
• Place the elbow and forearm on the floor and elevate the hips.
• To balance the body, bring your left arm past your head.
• Hold a few seconds and change sides.
• Try to meet 5 elevations per side.

Oblique abs

• Lie on your back and bend your knees (support the soles of your feet on the floor).
• Cross the right ankle on the left thigh.
• Bring the left hand behind the head and raise the torso to touch the raised knee.
• Do 20 repetitions and repeat with the other side.

Vertical scissors

It is an exercise widely used in pilates and serves to strengthen the internal and lower abdominal muscles .

• Lying on your back on the mat, stretch your legs and put your hands under your thighs.
• Raise the right as much as you can and, lowering it, raise the left leg.
• The movement is like that of a pair of scissors (hence the name) or of a “rise and fall”.
• Make 20 climbs with each leg.

Bridge

• Also face up on the mat, put your arms at your sides.
• Flex the knee and support the soles of the feet.
• Elevate the pelvis so that the torso “detaches” from the floor.
• The points of contact with the floor are the head, shoulders, arms and feet. Allow the rest to remains in the air forming the bridge or triangle.
• After a few seconds in that position descend slightly, without touching the mat with your thighs. Perform 30 repetitions.

Below we show you a simple tutorial for the realization of an isometric bridge.

Stride with twist

This variable of the exercise not only works the legs, but also the abdominals. It can be done with or without weight (dumbbells are taken between hands).

• Standing with your back straight, take a step forward with your left leg and bend your knee so that the body “goes down”.
• The right leg should be stretched and with the knee pointing to the floor.
• Then turn the torso to the right.
• Go back to the center and return to the initial position. Repeat with each leg 20 times.

In spite of everything, this does not mean that we do not do anything to prevent the accumulation of fat. In short, there are several routines designed for those people who want to reduce the fat accumulated in the hips. Your results are noticed.

Here are the 7 Exercises To Reduce The Hips

1. Hip lift

This very exercise is effective to reduce the hips, whose difficulty could increase over time.

• Lie on your back on the mat.
• Flex the legs and rest the soles of the feet on the ground.
• Place the arms on the sides of the body.
• Raise the pelvis until it is at the same height as the knees .
• The back should detach slightly from the ground, while the shoulders, arms and head should remain supported.
• When you feel the pressure on the buttocks and lower abdomen, try to contract the thighs to tone them more.
• Hold the position for about 10 seconds and lower the pelvis.
• Do 20 repetitions.
• To add to the difficulty of the exercise, you could place a disc or a weight on the belly.

2. Twists Exercise

They are ideal for reducing the accumulated fat in the waist and hips. It is easy to execute, although with the passage of time, you could make it more difficult.

• To start, put your hands on each side of the body and separate the legs slightly.
• Turn the torso as far as possible to the left.
• Then, after a brief pause in the initial position, turn to the right .
• And so, until you reach 20 repetitions.
• Another part of the exercise is to bring your hands to the back of your neck and do another series.
• The third phase is performed with the arms stretched in the shape of a cross.
• To make it more difficult, you can add weight. First, you could help out with a weightless bar. Then, you could do it with a dumbbell in each hand. And, at a very advanced stage, you could put small discs on the bar.

3. Leg raising

• On the mat and face down, support the palms of the hands and the tips of the feet.
• Raise the right leg so that it is parallel to the floor and in a straight line with the back .
• Hold the posture for a few seconds before returning to the starting position.
• Do 20 repetitions with each leg.

4. Leg stretch

This exercise not only reaffirms the buttocks and shapes the hips, but strengthens the legs.

• Stand face down on the mat.
• Rest on it the palms, the elbows, the knees and the tips of the feet.
• In this crouching position, stretch the right leg and raise it as much as you can, without flexing .
• Hold for a few seconds and return to the starting position.
• Do 20 repetitions with each leg.
• If you want, you can make exercise more difficult, put weights on your ankles .
• Another variant is to raise the leg without stretching it. The sole of the foot should face the ceiling.

5. Lunges

This exercise is very similar to what is known as “assault” in fencing.

• Stand up, with your legs together, your back straight and your arms on each side of your body.
• Take your right foot one meter or so forward, at the same time you flex your knee.
• The left knee should be facing the floor.
• Stay like this for a few seconds and return to the starting position.
• Complete 15 repetitions.
• Do the same with the other leg.

Once you master the exercise, you may try to increase the difficulty a little. For example, you could hold a small dumbbell or dumbbell with each hand. Or, you could do them by holding a bar that you place between the arms, at the height of the shoulders .

6. Alternative elevation of legs

• Lie on your back on the mat.
• Stretch your legs and place your hands under your thighs.
• Lift the right leg as much as you can, make sure it stays well stretched always.
• When you have lowered it, raise the left leg.
• And, when lowering it, the leg should not touch the ground.
• The alternate elevation of legs must be a continuous movement.
• Do no less than 20 lifts with each leg.

7. Lateral leg raising

This type of exercise helps to reduce the fat accumulated in the hips is very easy and will help you burn a lot of calories.

• Lean on one side of the body on the mat.
• Align the torso of the body with the legs, which must be well stretched. You could hold the head with your hand, although the latter is not essential.
• Lift the leg that rests on the one that is in contact with the ground. Try to make the angle between both legs as large as possible.
• Lower the leg and repeat 20 times.
• Change sides and follow the steps described above.
• For these exercise to be more effective, you need to put a bag of weight around each ankle

Finally

if you are starting, you could choose only some of them for the first month. Then, you could progressively incorporate the others. And a little later, even, increase the number of repetitions per batch and the number of batches of each exercise. Do not think about it anymore and get down to work!

Exercises to train the whole body

1. Legs and glutes

To tone and train your legs and buttocks, you can start by performing squats (in sets of 20). When performing them, you must keep the arms stretched and the back totally straight. You can also perform leg flexions in sets of 15 repetitions, flexing each knee this number of times.

When you have performed this routine, you should lie on the floor with your back supported in a straight position and your legs flexed. At the same time, lift your thighs as much as you can and repeat this exercise with 20 repetitions.

2. Arms and chest

In order to tone the arms and chest, you can help you with dumbbells or dumbbells. These elements are ideal for training the repetitive exercises, in a series of 45, and stretching, in series of 50 times.

The work and exercises with these dumbbells and dumbbells will also help you gain strength in your arms and hands while toning your arms and chest. To do this, you must exercise both arms and combine the movements and repetitions in each of them. You can also do push-ups with knees resting on the floor in sets of 20.

3. To burn fat

To burn the accumulated fat in the legs, buttocks or abdomen, you can try different exercises and routines. One of them is to put yourself in the starting position of the race and move your legs as if you were going to run, keeping the weight in your arms. This work is usually called mountain climbing.

Another alternative is to perform a jump and bending routine combined with 15-fold repetitions. Also, cardio routines are very effective , as they help burn fat accumulated in the body, buttocks, legs, arms, and abdomen. Pay attention to how you can do it:

• Open your legs at the height of the shoulders and your hands , in the same position as the legs.
• Make jumps while you open and close your legs simultaneously.
• Repeat as many times as you have stipulated in your training program.

One variable of this exercise is to perform jumps by flexing the leg upwards. To do this, you must take your leg as high as you can with your knees bent. The idea is to keep the other foot on the ground, in lace, and perform this exercise in sets of 20 repetitions.

4. Abdomen

When it comes to working the abdomen, it is necessary to follow a series of routines and exercises. To begin with, we must place ourselves face down on the floor, with the arms flexed and the knees stretched, as well as the elbows and forearms resting on the floor. When doing this work, it is necessary to be completely in a straight line.

In this same position, you should flex your right leg up and hold it for 30 seconds. Afterward, we proceed to do the same work as the other leg.

The following abdomen exercise is performed on the side, with the feet, elbow and forearm support. A bending posture should be maintained for 30 seconds. Then, it is done on the other side. The idea is to work the body in both directions: right and left.

Next, in the same position as the first exercise, you should raise each arm for 30 seconds and keep the weight of your body on one side only. Meanwhile, you have to leave the core firm.

As you see, these exercises to train the whole body are both simple and brief, so they are an ideal way to tone muscles and lose weight. Follow this routine periodically and you will achieve the expected results in a much shorter period than you expected.

Tumbling a myth about exercises

Place, the accomplishment of a programmed physical activity fulfills the objective of improving the medical conditions of those people immersed in itself.

Secondly, the exercises focus on contributing to the strengthening of the muscular system and other segments related to it.

Last but not least, exercise favors physical appearance. It even becomes a strong reason why it is practiced today.

This series of objectives generate the emergence of various myths, among which stands out a very particular one: people, in general, believe that the more machines are the better the results.

Individuals focused on achieving great results just need a little time, discipline and, without a doubt, the desire to do so.

The house, the perfect place

As was mentioned previously, in many occasions the time, the absence of machines and the lack of spaces can be an impediment.

However, it ends up being a mere excuse, since the comfort of the house added to the desire, can be an excellent weapon to do exercises.

Then you will know a series of perfect tips to train at home and improve fitness. Let’s start

1. Kneeling

In fact, this exercise is quite common at the time of developing the aerobic capacity of the organism; even, it is usually used to initiate different routines outdoors. However, it can be done inside the house.

Just as his name says, in this exercise, you should raise your knees as much as possible. However, there are many ways to do it.

• Symmetrical:  consists of a jump trying to bring the knees to the chest. Do it in a fluid way and leaving a distance of 1 second between each jump.

Asymmetric: the objective remains the same, raise the knees to the height of the shoulders; despite this, in this case you must do it with one leg at a time. Something similar to skipping.

2. Knees to the chest horizontally

Looking at it superficially, this series of exercises may be similar to the previous one. However, when trying to bring the knees to chest height, it will be done horizontally.

To begin, the quadruped position is assumed; after that, support the metatarsals (tip of the feet); Something similar to the figure for elbow flexion-extension. Next, the knees should be brought to the chest asymmetrically; one before the other.

3. Burpees

All the people know the burpee’s exercises; And if you do not distinguish them, it’s time to do it. His great reputation is due to his great contribution in the world of fitness. It is not necessary for any type of accessory or machine to practice it. On the other hand, the results are excellent.

Although he is not very loved for his great difficulty, carrying it out at home is very simple, this leads him to be part of our advice. It consists of a flexo-extension elbow, a jump and a kind of squat ; all in one repetition.

The “lizard” is performed, the jump is made and, finally, they come back down doing a squat to begin in the flexo-extension.

Advice

The exercises exposed in advance are excellent to perform in the comfort of home, in addition, without the need of any machine. To make them, it is recommended to wear comfortable clothes. On the other hand, it is important to start with a few series to adapt to the organism and increase gradually.

Even if you do not have much time for yourself, these actions are very easy to incorporate into your life.

The 4 Daily Activities That Help You Lose Weight

1. Get enough sleep

The first of the daily activities to lose weight, according to new studies, is to sleep correctly. Apart from that this allows your body to recover energy, it also speeds up your metabolism.

• When you do not sleep the hours you require, your risk of experiencing obesity and diabetes increases.

This occurs because a lack of sleep decreases insulin sensitivity and facilitates weight gain. If you add high doses of caffeine and a poor diet, the extra kilos add up.

• For these reasons, if you have not been able to sleep well try to eat healthily and avoid coffee that day.
• Then, try to recover the sleep hours as soon as possible.
• In case you can not sleep for several hours, take small naps.

2. Eat lots of vegetables and fruits

Another of the daily activities to lose weight is to eat natural and healthy foods. It may seem very obvious but it is common to find ourselves eating processed foods all the time.

We challenge you to open the refrigerator and analyze how many healthy foods you have on hand. The products that you should have on hand, are those high in fiber and organic.

To reduce cravings and avoid trans fats, salt and cholesterol organizes some snacks and eliminates everything processed.

It is important to avoid the trap of processed foods that look healthy. We refer to those vegetables or fruits that have gone through a state of freezing or preservation.

• When buying your frozen foods, check labels to rule out sweeteners.

In any case, remember that the best are those who buy fresh. To save money, choose seasonal ones or create your own garden at home.

3. Walk as much as you can

We know that exercising is important and if you spend several hours in the gym you may think that is enough. However, physical activity must be maintained throughout the day.

For this reason, we recommend avoiding the car as much as possible. Try to cover short distances all the time on foot. For long distances, see if you could take extra time to walk or ride a bike.

This will help keep your body moving and burning calories all the time. Some routes of opportunity are:

• Walk while talking on the phone.

• Climb the stairs and avoid the elevator at all times.

• Go for a walk when you’re bored instead of watching television.

• Get off some stations before if you go on public transport.

• Park the car somewhat away from your destination.

• Perform activities that involve movement with your children instead of being distracted by the cell phone.

• Take the dog for a walk.

4. Chew your food several times

The third of the daily activities to lose weight may seem like a myth but it is the opposite. By chewing food, several times helps to have better digestion and accumulate less fat.

This occurs because the body secretes the right amount of saliva to process the food. The result is better absorption of nutrients and the feeling of fullness for longer.

Ideally, during meals:

• Eliminate all distractions and focus on what you are eating.

• Eat slowly and taste the food.
• Start with the vegetables and proteins, leaving the last fats and carbohydrates.
• Eliminate the salt shaker from the table to avoid the temptation to add extra salt to your food.

• Also, serve small portions on small plates.

The conditions to practice and take advantage of the exercises are:

• Spacious and airy space (can be the room moving the sofa place)
• Early in the day (maximum finish at 9 in the morning)
• Previous stretching of the joints (for 5 minutes)
• Elongation or stretching at the end (also 5 minutes)

Exercises for a flat stomach

The exercises that will not only help you avoid the typical abdominals but also shape your figure are:

1. Climb and descend stairs

If you do not have stairs at home you can use a bank. Better yet if you bought the “climber”.The important thing is that the trot is energetic and without pause.

Practice for 15 to 20 minutes to burn approximately 200 calories . The climb must be fast and slow down to avoid injuries. Do not forget to keep your back straight at all times.

2. Squats

Maybe you do not like them that much, but something must be done to mark the abs well. The contractions of the belly when doing squats are perfect to leave it flat.

For every 100 squats 300 calories are lowered (to burn that same amount doing crunches … you must complete a series of 1000!).

Put your back straight. Take the broomstick and pass it behind your back. Open your legs a width of hips and bend your knees as much as you can. The idea is that you can hold the posture for a few seconds and then go up very slowly .

Start with a series of 10 and do not make less than 50 each day of training. When you have mastered the technique you can increase to a series of 15 repetitions. You can also add weight (with water bottles filled with sand, for example).

Exercises in the gym

Are you among those people who love to lift weights or make a tape in an environment full of people? Do you like to go to the gym to make friends and follow a routine indicated by a teacher? So these exercises may seem more appropriate to you.

Discuss with your coach to “approve.” Then, when doing sit-ups, change them for:

1. Push-ups on the table and ball

Studies show that this exercise is 30% more effective than doing sit-ups on the floor. A board is placed on top of a ball and that is the point of support of the hands when doing the push-ups.

2. Climber

It is a unique exercise that allows you to work the oblique muscles without doing the typical lateral abdominals to achieve toning.

In addition, it provides greater abdominal strength and stability while keeping your lower back healthy (do not forget to be straight when using the climber).

3. Knee lifts

Also known as “knees to the chest” this exercise allows the belly to work when contracting . They may be a bit difficult at first but you will not raise your legs anymore. The important thing is that you do not carry your torso forward.

4. Bearings on a stability ball

These Bearings on a stability ball will help you to achieve a greater mechanism of contraction-stretching without bending or flexing the spine too much (something quite dangerous and that can cause many pains).

5. Balloon push-ups

The big ball is used and serves to work the lower part of the abdominal muscles as well as the obliques.

You lie on the ball, stretch your arms and put your hands on the ground. Then you do push-ups. The legs are stretched. You will protect your back and gain balance and strength in the extremities.

The best exercise for the abdomen

For sure, you would like to show off the belly of someone who does thousands of weekly crunches. But the simple idea of ​​having to make them makes you desist.

The fitness area has answers for everything related to routines and ways to get more out of each exercise depending on our objective.

The technique is known as “static exercise” and is basically to ensure that the toes, elbows, and forearms are responsible for supporting the entire weight of the body. But the biggest task will have the abdominals to hold the torso in position!

With 3 repetitions of 60 seconds each and 3 days a week it is as if you were doing almost 1000 crunches. Nothing wrong, right? The steps to follow are:

• Put yourself in the same position of push-ups: from the floor to the floor, stretched legs and toes touching the floor.
• Bend your elbows and put your forearms in front of your head. Rest on the mat so that your hands or fists are facing each other.
• Lower your head to about 30 cm from the ground level and head down.

Then the only parts that will touch the floor are the tips of the feet, the elbows, the forearms and the hands or fists. Hold this position for 1 minute. Rest and repeat 2 more times.