here you will find a lot of amazing bodybuilding and fitness which will help you to get a great and healthy body.

ADS

Wednesday, October 26, 2016

Best Exercises for Women & Belly Fat

Belly fat exercises are important for anyone, especially women. A flat tummy is flattering on the figure, not to mention healthier too. Belly fat can be blamed on hereditary factors but in most cases it is the result of bad eating habits and a sedentary lifestyle. If you want to get into your bikini you should start working on your midsection now. Belly fat exercises for women and a balanced diet will help tone your abdominal muscles and get rid of belly fat.




A new kind of crunch

Try this two-in-one abs-and-obliques move from David Barton Gym owner David Barton. Here's how: Sit so thighs and upper torso form a V shape, with lower legs crossed and lifted.

How to do it:Hold a 5-pound medicine ball (or dumbbell) between both hands. Swivel left to right and back, bringing ball across body while maintaining the V shape.

Side Plank

Why it works: This abs exercise is more challenging than a traditional plank because you're supporting your entire body weight on two points of contact instead of four. As a result, you must work your core harder to stay stabilized.

How to do it:
A. Lie on your left side with your elbow directly beneath your shoulder and legs stacked. Place your right hand on your left shoulder or on your right hip.

B. Brace your abs and lift your hips off the floor until you're balancing on your forearm and feet so that your body forms a diagonal line. Hold for 30 to 45 seconds. If you can’t hold that long, stay up as long as you can and then repeat until you’ve held for 30 seconds total. Switch sides and repeat.

U-Boat

his may be a small movement, but it works your lower abdominals in a big way!

How to do it: Sit with your knees bent, feet flat on the ground. Lean back to prop your upper body up on your elbows (your back should remain lifted), palms facing down. Brace your abs in tight and lift your legs into a 90-degree angle (knees should be touching), toes pointed. Slowly bring your legs over to the left (both hips should remain on the ground). Keeping the 90-degree angle with your legs, lower your legs and then lift them up to the right, as if you were tracing a letter 'U' with your knees. That's one rep. Do 20 reps total, alternating sides each time.

Make it harder: The longer the lever, the harder this gets, so if you want more of a challenge, try extending your legs out further (even straightening them completely).

Bicycle Crunch

This is one of the most effective belly fat exercises for women. Lie down flat on the floor on your back, with your hands behind your head. Raise your upper body through your shoulders and bend your left knee while keeping the right leg straight. Twist your torso and try to touch your left knee with your right elbow. Return to the starting position and repeat the movement with the other leg. Do 10 reps of this exercise for each side.

Low-belly leg reach

This targets the corset and six-pack. Lie faceup with knees bent to 90 degrees, hands behind head, and abs contracted. Keeping knees stacked over hips, lift shoulders and crunch up; inhale and hold for 3-5 seconds.

Exhale and extend legs to 45 degrees; hold for 3-5 seconds while squeezing lower belly. Do 2 sets of 10-15 reps.

Reverse Plank Hover

This is another move that's much harder than it looks. You'll engage your abs and just about every other muscle in your body!

How to do it: Sit with your legs extended, feet flexed, hands just outside your hips with your fingertips facing your forward. Brace your abs in tight and press down through your arms to lift your hips a few inches off of the floor. Bend your knees slightly, keeping your heels on the ground. Inhale and scoop your abs in deeper towards your back, and as you exhale, fully extend your legs and try to push your hips slightly behind your shoulders. Hold for 1 count. Bend your knees and return hips under your shoulders to gently lower to the floor. That's one rep. Repeat up to 3 sets of 10 reps.
Share:

0 comments:

Post a Comment

Sample Text


Copyright © www.bodybuilding110.com | Powered by Blogger Design by ronangelo | Blogger Theme by NewBloggerThemes.com