Health and Fitness Blog

Archive for February, 2012

One concern that we often encounter when we are doing a diet, especially when warm months come dangerously, is the size of our bellies.
If you wear a navel and abdominal formed and smooth, no other remedy than to exercise.
We offer 3 types of different abdominal exercises, but all focused on the bottom, which is usually the least work, but, paradoxically, the more we look. Do not take more than 10 or 15 minutes a day and gradually expanding them with others you can go to tone legs, buttocks or arms.

To make this series simply have a place where we fit straight on the floor without bumping into anything. You can be the living room or bedroom. Place in the ground a thick towel or better, a yoga mat. If you find you have problems doing the exercises on the floor, use a sit-up bench, especially for routine thinking focused on this muscle group. You can see the different abdominal banks by clicking here.

The difficult part of making good abdominal muscle is to work with concrete and not others that we can cause injury, such as the neck. Before you start, sitting, gets lower abdominal muscle a few times to identify it. When you’re doing the series, focus on that muscle and relaxes others. If you notice pain in the neck, you’re doing wrong. Rest when you feel ready and start again. In addition, you should not hold your breath while doing the exercise, but it should inspire and expire with each muscle contraction. It takes practice.

Exercise 1: we lie on the floor and place your hands under your butt, palms down. We do this so that the back does not suffer. Then raise both legs a few inches of soil and from there go up and down alternating each leg separately, as if it were a pair of scissors. It is important to do it slowly, slowly, as well as the muscle works better. Repeat 10 times with each leg. (If you look hard, 15)

Exercise 2: we lie on the floor and place your hands at your sides, relaxed. We raise the legs by bending your knees and getting an approximate angle of 45 °. This is the position of the bicycle. Then we only need to contracting the abdominal muscle and pedaling slowly. Repeat 15 times with each leg.

Exercise 3: starting from the position of the bike with your knees raised at an angle of 45 °. Then stretch a leg and leave the other in its original position. We return leg at their place and do the same with the other. Repeat 10 times with each leg.

get flat stomach

Each of these exercises represents a number. For the músculoaprenda and the result is noted, will need to repeat each set three times. Rest one minute between each set. If you have sore muscles the next day (and probably will) rest a day and resume exercise to the next.