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Tighten your stomach: These exercises are sure to work
If you want to have a flat stomach, there is no avoiding exercise. But it doesn't have to be the costly and time-consuming trip to the gym. Put a fitness mat next to the couch and do effective exercises regularly to tone your stomach before you start the cozy part of the evening. construction bolts
Tighten your stomach: three exercises for success
If you want to tone your stomach in time for the bikini
season - we have three exercises here to help you achieve your desired result
faster.
The dancer : train the core and lower abdominal muscles.
The aviator : training shoulders as well as lateral and
upper abdominal muscles.
Knee backs : Train your abdominal muscles - our insider tip
among the six-pack exercises.
Tummy Tone Tips
Before you roll out your exercise mat and start your tummy
tuck program, we have put together five tips for you. Because no matter how
many six-pack exercises you do, there is no point in exercising your lower and
upper abdominal muscles without a healthy diet .
1.
Waivers after 14 clock on sugary fruit and rich
food . Because if you want to visibly tighten your stomach and have abdominal
muscles, you should also declare war on the love handles . The rule is:
breakfast like an emperor, lunch like a king and dinner like a beggar.
2.
Lots of fiber = good digestion = flat stomach !
The rule is that simple. Fiber is found in flax seeds, legumes, avocados and
apricots, among other things.
3.
It cannot be said often enough: a particularly
protein-heavy diet and a reduction in carbohydrates have a positive effect on
the exercises to train the lower and upper abdominal muscles.
4.
Have a six-pack! Exercise is one thing, but with
enough water you can also stimulate digestion and avoid bloating .
5.
Not only the stars swear by it: intermittent
fasting . In our info article, we explain the nutrition trend that gives your
six-pack plans the final kick.
One more tip in advance: You determine the number of
repetitions per exercise yourself according to your feelings. You will soon
notice your first successes and you can intensify your abdominal muscle
training.
Tighten your stomach - Exercise # 1: the dancer
Starting possition :
Lie on your back . Your head is a natural extension of the
spine, your gaze is directed straight up throughout the exercise. Pull your
chin back slightly to keep your neck stretched.
Put your arms on the sides of your head. The elbows are
slightly bent, the palms point towards the head - just like a dancer.
Pull your knees towardss your chest so that your lower back
is completely on the mat. Then you stretch your legs towards the ceiling. Cross
your ankles. The feet are straight and turned slightly outwards.
Tense your abdominal muscles, activate the pelvic floor and
press your lower back firmly against the surface .
Exercising your lower abs: How to do it effectively
Exhale , tighten your abdominal muscles even more and slowly
lift your buttocks a little off the floor. Both legs pull vertically towards
the ceiling.
As you inhale, slowly lower your buttocks back into the
starting position .
At the end of the last repetition, lift your bottom again
and hold the muscle tension for eight seconds. Meanwhile, continue to breathe
very calmly and evenly.
Tip : If you cannot fully stretch your legs, it is enough to
stretch them out as far as possible.
Tighten your stomach - Exercise # 2: the flier
Starting position :
- You start
the exercise lying on your side .
- Lie on
the right side of your body. Your legs are closed and
one above the other.
- Support
yourself with your right forearm vertically below your
shoulder. Actively push your shoulder up . The forearm
is att right angles to the body with the palm facing down.
- Keep your
head in a natural extension of the spine. Your gaze is directed
straight ahead.
- Tense the
abdominal, pelvic floor and gluteal muscles. Lift your pelvis and
legs so your entire body is in a straight line. Your weight only
rests on your right foot and forearm.
- Extend
your left arm
straight up .
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