Women Abdominal Weight Loss Exercises
Losing belly fat is the first step in gaining the flat stomach which mostly people desire. Once the belly fat is lost then an individual is only one step away from attaining the ultimate dream which is having six pack flat abs at home. Mostly women notice an increase in stomach fat as they age and as their metabolism slows down. Lack of exercise, hormonal changes from menopause or heredity are some of the major reasons for having a widening waistline.For achieving six pack abdominal muscles and flat abs at home are a common goal among women which can only be achieved by toning the abdominal muscles and burning stomach fat to expose toned abs. Flat abs require proper diet and exercise program and calculating the BMR accurately and modifying diet accordingly. Eating more than the daily caloric intake requirements will definitely increase weight rather than weight loss. BMR can be calculated through this formula 655 + (4.35 x weight in pounds) + (4.7 x height in inches) - (4.7 x age in years) = BMR.It is suggested to get at least 30 minutes of moderate intensity exercise each day which can be achieved through calorie burning activities like walking, running or biking which can help to get rid of excess belly fat and achieve flat abs at home. Women need to change their diet and should intake more complex carbohydrates such as fruits and vegetables and should avoid carbohydrates such as sugar and white bread. Along with this reducing the portion sizes can also be very beneficial and helps to tone abs and abdominal area. Hence try to eat five small meals each day instead of consuming three large ones.Crunches are the best exercise for abdominal muscles, for doing it correctly lie on the back with knees slightly bent and feet planted on the floor about hip width distance apart. Keeping the knees apart and folding arms over chest and tighten your abdominal. Now raise the head and shoulders off the floor and hold for three deep breaths. Pelvic Lifts and Tilts focus on lower abdominal muscles, for doing a pelvic tilt lie on the floor on the back and knees bent, know flatten the back against the floor by tightening the abs and bringing the pelvis up slightly. And for doing a pelvic lift stay on the back and bend the knees up towards the chest. Keep the arms relaxed by side and now tighten the lower abdomen and lift the buttocks off the floor. The knees should be aimed at the ceiling and hold the position for 10 seconds and work out it in repetitions. Abdominal Hollowing and Hanging Knee Raise are also some of the best abdominal exercises for achieving flat abs at home.
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5 Weight Loss, Bodysculpting Exercises You Can Do at Home
You can lose weight with a home workout program AND without doing a lot of cardio exercise. All you need to burn fat are these simple weight loss exercises done in the comfort of your own home.The basics are always best. Here are 5 exercises that you can do in a circuit to get shockingly fast results without any fancy equipment.Y-Squats(Do a normal bodyweight squat with your arms held up in a Y-position. This works the muscles of your upper back and helps counter-act the negative effects of sitting at a computer all day.)Push-upsThe classic is the best, but you can do close-grip pushups, decline pushups, or pushups with your feet on the ball. If you are a beginner, you can start with standing pushups against the wall or kneeling pushups. Just do whatever your fitness level allows.Split Squats with your back foot elevated 6-12 inches Elevating the back leg increases the work done by the glutes and hamstrings of the front leg. If you can't do this one, do a split squat and use the wall for balance. This is a great exercise, and should be done before lunges.Mountain ClimbersStart in a pushup position and bring one knee towards your chest. Touch the toe to the ground and then return your foot to the start position. Alternate sides. Keep your abs braced and your hips low.Reverse LungesThese require less balance than forward lunges, and also work the glutes and hamstrings more than forward lunges.Do 8-12 repetitions per exercise. Don't rest between exercises. Go through the circuit up to 3 times, resting 1 minute after each circuit.For a once-per-month weight loss challenge, do each exercise to failure in your final round through the circuit.
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3 Alternative Weight Loss Exercises That You Will Love
One thing that universal amongst all people who are slim and healthy is the fact that they love exercise. It is the number one way to stay in shape and even if your diet is less than perfect, regular exercise will help to keep your weight in check and keep your cardiovascular health in great condition. The problem for so many people is that they haven't done any exercise for so long. Strapping on your running shoes after a few years of inactivity can be an experience and a half. Running can be very painful and the impact on your legs, knees and ankles can leave you in pain for days.To make matters worse, if you gained a few pounds over the last few years and you are trying to get back in shape by running, then the extra weight can place an immense strain on your knees and your back. Most of the time the pain is just too much and we end up quitting after a few days.So, what's the solution? Its simple. Just pick the right types of exercise. You need to find exercise that will burn a lot of calories, that is fun to do and that won't leave you in pain. You have a number of options, but these are my 3 favorites.
1. Swimming: What is particularly good about swimming is the fact that the water will absorb part of your weight. All your motions and actions are focused on your muscles and the usual impact on your joints is virtually non existent. Swimming is incredibly good and because it evolves so many muscles groups its very good for burning calories. On top of that its great fun and it hardly feels like "exercise".
2. Indoor Rowing: Indoor rowing is something that has taken off in popularity in recent years. Its common knowledge that rowing is a very demanding exercise and with indoor rowers we can replicate the rowing motion indoors. These machines are great because they take up very little room and offer you a high intensity workout - without the impact. It also offers great variety of intensity and you can get a great workout with 20 minutes of rowing.
3. Mountain Biking: As a dedicated sport, mountain biking has grown significantly. Unlike cycling in a gym or cycling on the road, this takes you outdoors. With countless great tracks and courses out in the woods and other parks its really exciting. Dealing with difficult terrains and being out in the wilderness will have you for get about "exercise" without even knowing about it.
1. Swimming: What is particularly good about swimming is the fact that the water will absorb part of your weight. All your motions and actions are focused on your muscles and the usual impact on your joints is virtually non existent. Swimming is incredibly good and because it evolves so many muscles groups its very good for burning calories. On top of that its great fun and it hardly feels like "exercise".
2. Indoor Rowing: Indoor rowing is something that has taken off in popularity in recent years. Its common knowledge that rowing is a very demanding exercise and with indoor rowers we can replicate the rowing motion indoors. These machines are great because they take up very little room and offer you a high intensity workout - without the impact. It also offers great variety of intensity and you can get a great workout with 20 minutes of rowing.
3. Mountain Biking: As a dedicated sport, mountain biking has grown significantly. Unlike cycling in a gym or cycling on the road, this takes you outdoors. With countless great tracks and courses out in the woods and other parks its really exciting. Dealing with difficult terrains and being out in the wilderness will have you for get about "exercise" without even knowing about it.
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Effective and Fast Weight Loss Exercises
Aerobic exercise boosts your heart rate and is a perfect weight-loss activity. Do about a minue and a half of squats, short lunges and leg lifts towards the rear as well as side. Aerobic dance, riding a bike, going for walks, swimming, stepping and so forth are some perfect styles of aerobic exercise. Depending on your wellbeing, hereditary type and family history, aerobic exercise is usually an an effective and fast weight loss exercise. For weight loss, Resistance training will involve many sets of repetitions working with average weights in order that it does not produce huge muscles. It enhances fat burning capacity and develops bone mass, firming and toning the muscles for leaner appearance, and it's well suited for just about everyone.There are several really good fast weight loss exercises which can be done easily at home. If you stay in a house with 2 levels, you can use your steps to climb down and up daily. You could get an exercise bike and put it to use while watching television. At first, your workout goal should be to train for a half-hour every day. Bit by bit, you should build up the time period to 60 minutes, in combination with increasing the intensity. Combining the strength training with aerobics would be the ideal workout routine, since they both assist in losing weight in different ways.For overweight people, swimming is one of the best fast weight loss exercises. The fundamental guide would be to swim around fours hours per week, which works out to 50 minutes, five times each week. When you're first starting out, only work out for 20-30 minutes for about 3 times a week so that your system receives enough time to adjust. Having said that, before commencing any completely new weightloss program it is best to talk to your physician.After you perform any fast weight loss exercises, you ought to have a basic meal which has a high source of protein to help the rebuilding procedure of muscle tissue. When training, pay attention to your body and have an understanding of the cues.Perseverance is the answer to any kind of successful fast weight loss exercises and system.
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Easy and Fast Weight Loss Exercises - Exercises to Help You Lose Weight Fast
Everyone wants to lose weight fast but most of us don't know the process of doing it. Losing weight quickly is actually very simple; I am going to teach you 5 easy and fast weight loss exercises that you can start implementing into your weight loss routine today. Fast Weight Loss Exercise #1 Swimming: Even if you don't know how to swim, you can sign up for lessons at your local community center and equip yourself with both a life skill and a weight loss tool. Swimming is a fun and easy exercise to help you lose weight fast. It effectively helps you burn calories and tone your muscles as your entire body is involved in the exercise.
Being in a bathing suit will also give you the extra motivation as you will be forced to be more conscious of your body. Fast Weight Loss Exercise #2 Team Activities: Team activities are great exercises to help you lose weight fast. You also get to socialize and meet new friends so it won't seem like a chore! Team activities include golf, dancing, tennis, skating, snowboarding, bowling, basketball, even yoga... the possibilities are endless. Placing yourself in a team situation is great for accountability. Other people are relying on you being there and need you. Check out local community centers for more ideas. Fast Weight Loss Exercise #3 Walking: I love walking because it's easy, free and effective. Walking not only helps you burn calories but will make you feel great overall and is amazing for your health in the long term.
Morning walks are a positive way to start the day and get your metabolism going. If you get bored or want to challenge yourself, alternate between jogging, running and walking to boost your metabolism even more. Fast Weight Loss Exercise #4 Hit The Gym: A lot of people dread this word, and some people even fear it. A home gym is a good investment for some people who don't want to go to a public one. Try incorporating a combination of strength training as well as cardio exercises. All gyms should provide and help you use the equipment properly. If you want you can even work with a personal trainer who will help you with your diet and give you an exercise routine to follow. Now that I've shown you a few east and fast weight loss exercises its time to start implementing them! Losing weight really isn't hard. All you need are a few tips and tricks to burn the fat.
Being in a bathing suit will also give you the extra motivation as you will be forced to be more conscious of your body. Fast Weight Loss Exercise #2 Team Activities: Team activities are great exercises to help you lose weight fast. You also get to socialize and meet new friends so it won't seem like a chore! Team activities include golf, dancing, tennis, skating, snowboarding, bowling, basketball, even yoga... the possibilities are endless. Placing yourself in a team situation is great for accountability. Other people are relying on you being there and need you. Check out local community centers for more ideas. Fast Weight Loss Exercise #3 Walking: I love walking because it's easy, free and effective. Walking not only helps you burn calories but will make you feel great overall and is amazing for your health in the long term.
Morning walks are a positive way to start the day and get your metabolism going. If you get bored or want to challenge yourself, alternate between jogging, running and walking to boost your metabolism even more. Fast Weight Loss Exercise #4 Hit The Gym: A lot of people dread this word, and some people even fear it. A home gym is a good investment for some people who don't want to go to a public one. Try incorporating a combination of strength training as well as cardio exercises. All gyms should provide and help you use the equipment properly. If you want you can even work with a personal trainer who will help you with your diet and give you an exercise routine to follow. Now that I've shown you a few east and fast weight loss exercises its time to start implementing them! Losing weight really isn't hard. All you need are a few tips and tricks to burn the fat.
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