Exercise to reduce abdominal fat quickly at home

Exercise to reduce abdominal fat quickly at home

A little overweight is not so bad from a health point of view, causes even a higher life expectancy and prevents osteoporosis. But this nice side effect only has pots on the buttocks and legs - above they can even be dangerous: "muffin top" Americans call it when the stomach swells over the pants. Often a fat layer has already formed around the internal organs, which pushes blood pressure, fat and sugar values upwards. Exercises are effective to reduce abdominal fat quickly at home.

Where does the belly come from?

Unfortunately, the body burns an average of 150 calories per day less than an age of about 30 years every ten years. This does not sound much but shows itself after a few months at the pants collar. And during the menopause, the sinking estrogen level makes extra pounds wide, especially at the waist.

The good news is that their high metabolic activity makes the fetal cells on the abdomen faster than on the legs or legs.  For example, with our effective 5-minute core training. I wish you success!

5 minutes daily: Our abdominal exercises

Three perfect abdominal exercises for every day - they come from the core training, ensure a slim, tight middle and are ideally suited for a "stomach and legs " program.

1. Half Rollback
For the straight and lateral abdominal muscles (waist) and the deep muscles of the abdomen and pelvic floor. Sit down and put your feet on.

Exercise to reduce abdominal fat quickly at home

Place the hands sideways on the knees. Build the core tension (the belly button is clean) and roll the vertebra for vertebrae - until about half of the vertebral column is unrolled. The hands slide along the thighs. Then slowly rewind. In the seat, raise your back. And roll back to the middle. 10 times. Then, while you are sitting, you shift the body weight slightly to the right and slowly roll down - to the middle - on the right side. Roll up again. Page change. 5 times per page.

2. Power criss-cross
An exercise for internal and external oblique abdominal muscles.

Exercise to reduce abdominal fat quickly at home

Lie on your back, your arms lie next to the body. Stretch both legs vertically upwards. Now build up the core voltage: pull the belly button deep, keep tension, continue to breathe. Lift the head and shoulders off the ground, lay hands on the back of the head, elbows pointing outwards. Now slowly lower the left leg towards the ground while turning the upper body to the right, while keeping the left elbow facing the right leg. Move the left leg upward, turn the upper body back to the center, the head and shoulders stay up. Page change. 2 times 10 reps per page.

3. Intensive Crunch
An abdominal exercise for the straight and the inner abdominal muscles.

Exercise to reduce abdominal fat quickly at home

In the back position the legs bend, upper and lower limbs form a right angle. Hands on the back of the head, elbows pointing outwards. Pull the belly button inwards, slightly raise the head and shoulders. Do not forget to breathe! Now move the upper body and knee as far as possible towards each other and come back without leaving the head and shoulders completely. Now stretch the legs diagonally over the floor and stretch the toes - the lower back remains on the mat. Return to the starting position. And an again upper body to the knees, back, legs stretch, back. Always alternating.

3 times 10 repetitions.

Core-Train: That really tightens the tummy

Our abdominal test methods show in the test: The stomach is really flat, but only by sport, the basic conversion is screwed up. Probably the most effective workout besides a persistence training and other workouts is the so-called core training. The special thing about this is that the depth musculature is also very attractive.

How does core training affect the abdomen?

For example, the low-lying, oblique abdominal muscles form the body center like a corset - and thus automatically provide a slimmer waist. At the same time, the training also strengthens the lower back muscles and stabilizes the entire spinal column: their many short muscle strings each start on a vertebral body, pullover two to four other vertebral bodies and then end there. If they are strong, they can protect the spine and prevent back pain.

In addition, a strong deep muscle gives the body overall more stability, protects the joints and ensures that they are optimally aligned with every movement.

What is behind the abdominal exercises?

Overnight, the core training and the deeper muscles became famous by Jürgen Klinsmann: In 2006, he prepared his players for the football world championship. Although it was already known before, that among the large upper muscles are even smaller, but in the conventional abdominal-legs-Po courses of the gym were not taken into account.

It was only through Pilates that the game moved slowly to the forefront - also there the so-called powerhouse, the low-lying muscles of the body center, constantly tense. And finally, the fitness coach of the German football national team, Mark Verstegen, developed today's core training: "core" means core - the strength training strengthens with its exercises not only the lower lying muscles but the performance of the whole body.

At first, there were a lot of critics: the new method caused skepticism before Americanization of the German football was warned. At the latest since the World Cup success of the national team, however, these doubts are eliminated and the core training is recognized as a highly effective workout. In addition to the professionals, more and more recreational athletes are now training according to this concept.

Why core training is the secret of a tight belly?
In contrast to conventional abdominal exercises such as crunches and co., The abdominal exercises from the core workout also strengthen the deeper muscles that constrict the body center like a tight corset.
The abdominal training also strengthens the pelvic floor muscles.
It promotes an upright posture and makes the belly look slimmer (Byebye belly fat, hello sixpack!).
It stabilizes the entire body so that its joints are optimally oriented with every movement.
For strength training, you do not need additional equipment or special sports shoes - perfect also for on the road.

Exercise to reduce abdominal fat quickly at home Exercise to reduce abdominal fat quickly at home Reviewed by Jemi Culin on October 10, 2017 Rating: 5

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