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Wednesday, 16 August 2017

Get rid of your belly with these simple exercises!



The belly fat is around the inner organs in the body and therefore, it is the most harmful. This type of fat increases the risk of developing diabetes and other illnesses. A hormone called leptin is released by the belly fat and it regulates the appetite and some cognitive abilities.

In order to remove that belly fat, we need to follow a healthy diet and to exercise regularly. In this article we are going to show you some exercises that can help you to get rid of the belly fat in two weeks.

Exercise routine that will help you to get rid of the belly fat

Beginner exercise

  • Front plank

This is an exercise for the transverse abdominals. Put yourself in a position on all four with your back flat. Touch the floor with your forearms and lower the chest. The elbows should be shoulder-width apart. Lift the knees and support the weight with your toes. Now squeeze the glutes and the legs together and your all muscles should be tight. Hold this for 30 seconds, rest another 30 and do 3 rep.

  • Hip lifts

This exercise is for your obliques or sides. Lie down on the left side and bend your knees and stuck them. The left elbow should be on the floor, shoulder-width apart. Now lift the other arm, it should be faced towards the ceiling. Lift the left hip as much as you can then lower the body.

Do 15 rep. in 2 sets. You can do the same exercise with your legs straight.

  • Butterfly crunch

An exercise for your rectus abdominals or six-pack. Lie on the back while your soles are touching, close enough to the torso to feel comfortable. Put your arms under the head and lift the chest off the floor while the lower back isn’t lifted. Do 10 rep. in 3 sets.

Intermediate exercises

  • Resistance band knee tuck

An exercise for the transverse abdominals. You can place yourself between two immovable chairs between the backrests. The head lifted and the chest also, the neck relaxed, the shoulders down, and the elbows bent. The abs tight and the legs together. Now bend the knees and try lifting then towards the chest. Then bring the knees back down and don’t touch the floor. Do 15 reps. in 3 sets.

  • Scissor Lifts

Great exercise for the obliques. With extended arms on both sides, lie down on the back. The palms should be on the floor. Try bending the knees at an angle of 90 degrees and lift the legs off the ground. Keep the lest leg up and lower the right one. After 2 min switch the legs. Pause for a minute and do 3 rep.

  • Toe touch

This exercise is for your rectus abdominus. Lie down on your back with the arms straighten above the shoulders and the legs straighten above the hips. Try reaching the toes and lifting the shoulder blades off the ground. Lower the shoulder blades but try not to touch the ground. Now bring the body to the beginning position and do 15 rep. in 2 sets.

Advanced exercises

  • Ball leg lift

An exercise for the transverse abdominals. While you are on your back, bend the knees and put an exercise ball between them. Try lifting the ball up and then pull the legs down. Do 30 reps. on 2 sets.

  • Knee-ups

An exercise for the transverse abdominals. You can place yourself between two immovable chairs between the backrests. The head lifted and the chest also, the neck relaxed, the shoulders down, and the elbows bent. The abs tight and the legs together. Now bend the knees and try lifting then towards the chest. Then bring the knees back down and don’t touch the floor. Do 15 reps. in 3 sets.

  • Russian twist

Sit on the ground, the back straight and the knees bend. Straighten the arms in front of you. While you are balancing on the tailbone lift the heels of the ground. Now rotate the chest from the right to the left. Do 20 rep. in 3 sets.

Follow the instruction in the videos and try these great exercises.

Source: dailyhealthkeeper.com

The post Get rid of your belly with these simple exercises! appeared first on Healthy Multiverse.


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