The belly area is a problematic
spot for many people when trying to lose weight or tone the abdomen. The
tendency to gain weight in the abdominal area is partially due to
genetics, age and hormones, according to the Mayo Clinic. However, you
can still take steps to fight belly fat and firm your abdomen by
performing a regular routine of strengthening exercises and
cardiovascular activity.
Cardiovascular Activity
Regular
cardiovascular activity is a crucial part of losing belly fat. You can
perform hundreds of sit-ups a day, but this won't help you actually lose
weight in your abdomen, according to personal trainer Nikki Kimbrough
of Bally Total Fitness. While it's true that targeting a specific area
can tone the underlying muscles, you need to do aerobic exercise to
actually burn fat. According to Canadian Living, aerobic exercise helps
you lose weight from your whole body, and also helps to shrink the size
of fat cells in your waistline. Aim for 30 to 45 minutes of
cardiovascular exercise at least three times a week.
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Plank Position
The
plank position is a common pose in yoga and Pilates workouts. According
to Kimbrough, the plank pose works your arms and core muscles, which is
important for losing belly fat. Drop to your hands and knees. Slowly
straighten your legs behind you, coming into a pose that looks like the
top of a push-up. If you're wobbly, you can perform a modified version
by bending your knees. Keep your core muscles engaged. Stay in this pose
for one minute.
Ab Crunches
According
to the Mayo Clinic, ab crunches are a beneficial way to tone your core
muscles. This exercise requires the use of a fitness ball. Sit on the
fitness ball. Cross your arms over your chest. Lean back until you feel
your core muscles engage, hold for a few seconds, then return to the
starting position. Perform 10 to 15 repetitions.
Dhanurasana
Dhanurasana,
or the bow pose, is a yoga posture that helps reduce abdominal fat and
increase spinal flexibility, according to Women Fitness. Lie on your
belly. Bend your knees and reach around with your arms to grab your
ankles. Contract your abdominal muscles to push away from the floor.
Arch your back and look forward. Hold the pose for 30 seconds.
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