Belly fat is a problem for all of us, men or women. This part of the body is considered one of the most problematic and difficult to keep in shape. However, with appropriate exercises you can strengthen your abdominal muscles while you sculpt the waist and thus you can boast about your perfect silhouette.
The key is to know which exercises are effective and to adopt an appropriate fitness program. We recommend four exercises that can help you get the abs of your dreams.
These exercises are very effective because they work the most important parts of the abdomen and strengthen the muscles. Moreover, you will see that not just your abs will get a spectacular transformation. You will notice enhancements in shoulders, legs and buttocks.
This exercise program will not take you more than 15 minutes. Do one set of each exercise with 30 seconds rest after each. Make this program 2-3 times a week and the results will not delay to appear.
Exercise 1
The fist exercise is a simple but very effective plank. Lie on the floor, face down. Lean on your arms and keep your legs perfectly straight, supporting them on the toes. Tighten your abdominal muscles and the buttocks, count to 15 and then relax and drop the knees. Do 10 repetitions.
Exercise 2
Sit on the ground on the left side, slightly sloping, so that the hips and legs to create an angle of 30 degrees. Hold the left hand on the ground, and the right hand at the head level. Raise your right leg and pushing with your left hand, raise the torso trying to approach it as much as possible to the right leg. Then return to the initial position. Make between 15 repetitions for each side.
Exercise 3
Lie on back with arms stretched overhead and legs straight. Tighten your abdominal muscles and lift your shoulders and legs from the ground. Count to 15 and turn on your stomach, legs and shoulders maintained lift. Count back to 15, then rotate to your original position and relax. Do this exercise 6 times. Each exercise requires a rotation to the front and one to the back.
Exercise 4
Sit on the ground on the right side. Push in your right hand, tighten your abs and get up, leaning yourself on the hand. Keep your legs perfectly straight. Stretch your left hand to the head and count to 10. Then, relax your abs and lift your left leg as up as you can. Make 10 lifts, then relax. Do 10 repetitions for each side.
Of course, an exercise program is more effective if it’s accompanied by a proper diet. Here are foods that can do wonders because they stimulate fat burning.
Almonds – are a rich source of proteins and fiber, and vitamin E, which is a powerful antioxidant. Most important is that almonds have a tendency to block calorie intake. Eat about 20 almonds, equivalent to 160 calories.
Eggs – is the perfect source of protein. Nutritionists recommend to eat eggs in the morning because they are nourishing and maintain a feeling of fullness for a long period. In addition, they contain amino acids that our body uses for muscles. Eat an egg a day, unless you have high cholesterol, in which case you should ask a doctor first.
Berries – nutritionists recommend eating between 25-35 grams daily. These fruits prevent the absorption of fat. They are rich in protein and antioxidants, which stimulate blood circulation and makes muscles to contract more.
Yogurt – a specialized study shows that yogurt prevents the fat to deposit in the abdominal area. It also helps good digestion, which means a decreased risk of bloating and constipation, which will keep your stomach flat. Avoid yogurt with fruits or sweetened.
