A bulging belly is not only annoying and unattractive, but it is also dangerous. Recent studies have linked the beer belly and muffin tops with increased risk of heart disease and death risk (1). George Blackburn, deputy director of the division of nutrition at Harvard Medical School, said the circumference of your waist "is an absolute vital sign" in determining their health. Now more than ever is the time to chisel his chubby belly .
It is important to remember that, while ab exercises will not get rid of belly fat, which are absolutely necessary to protect your spine and get the toned tummy you want. To burn belly fat, you need to do exercises that increase heart rate and maintained for at least 30 minutes at a time. So make sure you get your cardio at least 3 days a week!
There are four muscles of the anterior abdominal wall, which is what most people imagine when they think 6-pack abs. These muscle groups are: rectus abdominis, external oblique, internal oblique abdominal and crosses. A truly effective abdominal exercise session will target four muscle groups.
EXERCISE # 1: BICYCLE
Target muscle groups: internal and external rectus abdominis and obliques
What is good about this exercise: A study commissioned by the American Council on Exercise found the bicycle was the best exercise to target the rectus and oblique abdomen.
How it's made
- Start by lying on your back, fingers interlaced behind your head and elbows wide.
- Draw your knees to your chest, lift the shoulder blades off the floor and maintain a neutral neck to keep your chin up.
- Stretch one leg while turning the upper body to get the opposite knee bent elbow.
- Switch sides without leaving your shoulder blades touch the ground.
- Try to do 3 sets of 12-20 repetitions.
- Trainer Tip: Get your legs close to the ground as possible without the lower back to the mat out.
EXERCISE 2: empty board
Target Muscle Group: All muscle groups of the anterior abdominal wall 4!
What is good about this exercise: The vacuum is the best known to strengthen the transverse abdominal method. Doctors and physical therapists often use this exercise to help all patients with low back pain. The transverse abdominals are the deepest of the abdominal wall and the main functions are to stabilize the spine and pelvis throughout the movement, especially during lifting movements. When the transverse abdominal not work properly to stabilize the spine, there is a risk of injury. This exercise is such ab vacuum extractor because, while in the table position of the base in its entirety is coupled. So you are getting more for their money.
How it's made
- Get in plank position on your forearms. Be sure to keep a flat back; keep the hips and lower back without arching.
- Inhale deeply and exhale deeply draw your navel to the spine. Hallow stomach as far as possible.
- Hold this position as long as you can.
- Repeat 3 times.
Trainer Tip: It is very tempting to hold your breath for static contractions like this, but no! Hold your breath.
Exercise # 3: BOARD OF THE KNEE WITH TRIPLE PLI
Targeted muscle groups: All groups of muscles of the anterior abdominal wall 4!
What is good about this year: The fact that you are targeting the 4 groups of muscles alone is great. But remember, when the position of the board, you are also giving the upper body an amazing workout. And then there's the extension of the leg while the foot touches the ground. This is the icing on the cake, since the extension to the entire volume of the buttocks to help you get a business, shapely bottom.
How it's made
- Get in plank position on your hands, making sure to keep your body firm and straight.
- Lift your left foot and pull your left knee to left elbow.
- Straighten your leg as if you return your foot to the floor, but do not let your foot hits the ground.
- Immediately draw your right knee toward your chest.
- Again, straighten your leg as if you return your foot to the floor, but do not let your foot hits the ground.
- Immediately draw the knee and around the body to the right elbow.
- Straighten the leg and return of all the position of the table.
- Repeat on the other side.
- Try to do as many repetitions as you can in 1 minute.
- Rest for 30 seconds and repeat 2 more times.
Trainer Tip: Turn your head to look at the knee when moving from one side to the other. Be sure to always keep the stand; do not let go or turn
It is important to remember that, while ab exercises will not get rid of belly fat, which are absolutely necessary to protect your spine and get the toned tummy you want. To burn belly fat, you need to do exercises that increase heart rate and maintained for at least 30 minutes at a time. So make sure you get your cardio at least 3 days a week!
There are four muscles of the anterior abdominal wall, which is what most people imagine when they think 6-pack abs. These muscle groups are: rectus abdominis, external oblique, internal oblique abdominal and crosses. A truly effective abdominal exercise session will target four muscle groups.
EXERCISE # 1: BICYCLE
Target muscle groups: internal and external rectus abdominis and obliques
What is good about this exercise: A study commissioned by the American Council on Exercise found the bicycle was the best exercise to target the rectus and oblique abdomen.
How it's made
- Start by lying on your back, fingers interlaced behind your head and elbows wide.
- Draw your knees to your chest, lift the shoulder blades off the floor and maintain a neutral neck to keep your chin up.
- Stretch one leg while turning the upper body to get the opposite knee bent elbow.
- Switch sides without leaving your shoulder blades touch the ground.
- Try to do 3 sets of 12-20 repetitions.
- Trainer Tip: Get your legs close to the ground as possible without the lower back to the mat out.
EXERCISE 2: empty board
Target Muscle Group: All muscle groups of the anterior abdominal wall 4!
What is good about this exercise: The vacuum is the best known to strengthen the transverse abdominal method. Doctors and physical therapists often use this exercise to help all patients with low back pain. The transverse abdominals are the deepest of the abdominal wall and the main functions are to stabilize the spine and pelvis throughout the movement, especially during lifting movements. When the transverse abdominal not work properly to stabilize the spine, there is a risk of injury. This exercise is such ab vacuum extractor because, while in the table position of the base in its entirety is coupled. So you are getting more for their money.
How it's made
- Get in plank position on your forearms. Be sure to keep a flat back; keep the hips and lower back without arching.
- Inhale deeply and exhale deeply draw your navel to the spine. Hallow stomach as far as possible.
- Hold this position as long as you can.
- Repeat 3 times.
Trainer Tip: It is very tempting to hold your breath for static contractions like this, but no! Hold your breath.
Exercise # 3: BOARD OF THE KNEE WITH TRIPLE PLI
Targeted muscle groups: All groups of muscles of the anterior abdominal wall 4!
What is good about this year: The fact that you are targeting the 4 groups of muscles alone is great. But remember, when the position of the board, you are also giving the upper body an amazing workout. And then there's the extension of the leg while the foot touches the ground. This is the icing on the cake, since the extension to the entire volume of the buttocks to help you get a business, shapely bottom.
How it's made
- Get in plank position on your hands, making sure to keep your body firm and straight.
- Lift your left foot and pull your left knee to left elbow.
- Straighten your leg as if you return your foot to the floor, but do not let your foot hits the ground.
- Immediately draw your right knee toward your chest.
- Again, straighten your leg as if you return your foot to the floor, but do not let your foot hits the ground.
- Immediately draw the knee and around the body to the right elbow.
- Straighten the leg and return of all the position of the table.
- Repeat on the other side.
- Try to do as many repetitions as you can in 1 minute.
- Rest for 30 seconds and repeat 2 more times.
Trainer Tip: Turn your head to look at the knee when moving from one side to the other. Be sure to always keep the stand; do not let go or turn
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