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Home | Health
A few simple but Effective Excercises for woman - Lose Fat and get Fit!
By: Frank Mulligan
We all recognize the media's obsession with celebrities and their weight and how they instantly deride anyone with even the littlest quantity of fat on them. The draw back of this media obsession has been many normal folks becoming obsessed concerning having a flat abdomen too.
There are some simple abdominal exercises women can do that will help you to get a flat abdomen without hurting yourself. These are safe and effective exercises.
The top layer of muscles in your belly are known as the six pack. Unless the underlying obliques and transversus abdominis muscles are toned they can not lay flat. You will concentrate as much as you wish on your six pack, but unless you have toned this transverse layer,[link widoczny dla zalogowanych], your tummy can still stick out a little.
The Floor Bicycle
Put your hands behind your head as you lay on the floor on your back with your legs out straight. Bend your knee as you elevate your leg and contract your belly muscles,[link widoczny dla zalogowanych], raising your shoulders slightly off the floor. Don't pull your knee.
Bring your elbow and knee together,[link widoczny dla zalogowanych], bending so that the elbow and knee touch. You will then lower your leg and elbow and do the identical exercise but on the other side.
Start by doing this slowly and speed it up as you get more at ease with it. A variation is to bring opposite knees and elbows together, requiring you to turn your upper body. This works out your obliques.
Deep Belly Breaths
There are not several exercises you'll do while working,[link widoczny dla zalogowanych], but this is often one of them. Sit up straight along with your shoulders back and take a deep breath. Keep your body relaxed as you breath in and let your belly expand outwards. Squeeze out every little bit of air by contracting your stomach muscles as you breath out.
Deep Belly Breaths Part 2
You would like to be laying on the floor for this exercise. Lay down on your back, raise your legs up and bend them at the knees. Hold the back of your legs with your hands ensuring your elbows are pointing outwards. Repeat the deep belly breath exercises but imagine you're pulling your belly button through to your back after you breathe out.
Gentle Crunches
Keep yourself in the identical position as the previous exercise and do a crunch by pulling your legs towards you and lifting up your upper body. It is okay to curve your back up but do not pull your head forwards. Start by doing as many as you can without any discomfort and stop if it starts to hurt even slightly.
Side Lifts
These are great to tone up your oblique muscles and will be a little bit of a challenge until you get used to them. Laying on your side on the floor, lean on your elbow along with your forearm flat on the floor. Keep your body straight as you raise your leg up and hold it for around ten seconds. Repeat this five to 10 times, or more if you are ready to without hurting yourself) and then turn over and swap legs.
You do not need to try and injure yourself doing thousands of sit ups so as to get a flat belly. From consistently doing these five exercises you'll finish up with a nicely toned flat stomach
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