7 Exercises To Help Tighten Your Tummy!
7 Exercises To Help Tighten Your Tummy!
Summer is at our doorstep, and everyone is quickly trying to get a beach body. When we think of getting in shape for the beach, everyone thinks about the abs first. The abs muscles are hard to define, and even people who lead a healthy lifestyle have problems with excess belly fat. However, there are some exercises which can help you to tighten your tummy.
7 Exercises To Help Tighten Your Tummy:
The twist is a great exercise for your abs and will provide instant results. Just sit on a mat and lift your feet slightly off the ground, then twist from one side of your body to the other while squeezing your abs. Repeat the exercise 30 times per side.
The corkscrew works best for the lower part of the abdomen. To perform it properly, you need to take things slowly and engage in every move fully – failing to do so won’t have an effect on your muscles. To perform the corkscrew, lie on a yoga mat and lift your legs straight up. Don’t bend the knees and bring your legs over your head. Now, with your arms beside you and your spine and abs squeezed, go from one side to the other with your legs in a semi-circular motion. Pause between movements for a bigger challenge.
It may sound silly, but air swimming can really work your abs. Lie on a mat on your stomach and extend your arms and legs, then alternate one arm and leg for one repetition and do 10 reps for best results.
You probably know someone with a perfect metabolism. No matter how much they eat and how little they exercise, they always maintain their weight and slim waist and always seem too energized. You cannot do anything to change your genes, so you will have to live with that.
Anyway, the following advices will help you to enhance your metabolism and burn more fat during the day.
You shouldn’t skip your meals anymore in order to avoid any additional calories. You should eat more frequently. Having three meals and two snacks daily will allow your metabolism to work smoothly during the day. If you starve yourself you will more likely slow down your metabolism.
Your diet should be consisted by proteins, fruits, vegetables and whole grains. Processed foods are hard to digest which results with slower metabolism.
-EAT FIRST THING IN THE MORNING
While we sleeping, the metabolism slows down. Skipping meals and not being active also decelerate the metabolism. By eating our breakfast the metabolism is aware that we are up and ready for action.
Sunlight is very beneficial for our health. It also enhances our metabolism. Increased vitamin D levels are related to healthy metabolism levels. The sun is the best way to get your vitamin D dose.
-GET PERIODIC EXERCISE
Regular activity maintains the function of your metabolism at max efficiency. This doesn’t mean that you should visit the gym every day, but that taking the stairs or having a short walk will be enough.
–MAKE SURE YOUR SNACKS HAVE PROTEIN
The proteins are considered as super-food for our metabolism. Get rid of the snacks loaded with carbohydrate, which are easy for digesting and make you hungrier. Start using the protein-based snacks and you will notice the difference.
-SHORT, FREQUENT WORKOUTS
If you thing that you will have to spend more than an hour in the gym to achieve the desired results, you are wrong. The short HIIT exercises are perfect for the metabolism and the organism’s fat burning capabilities. Try to get a workout in the mornings after waking up in order to accelerate your metabolism.
-FILL UP ON CALCIUM
Consuming calcium everyday is very useful for the metabolism. The calcium is crucial for processing the vitamin D you’re getting from the sun.
-EAT LIKE A EUROPEAN
Eating like a European means that you should have large breakfasts, a medium-sized lunch and a small dinner. By eating a small dinner your body will not digest a big meal when the metabolism is slower.
-EPSOM SALT BATH
An Epsom salt bath in the evenings removes the toxins and triggers the metabolism. All you need to do is to add one cup of Epsom salt in your bath.
Shower with a cold water in the morning and you will trigger and enhance your metabolism.
Water is vital for our health. You should always be hydrated if you like to have a proper metabolism.
-GET ENOUGH SLEEP
If you have improper sleep at night it will surely reflect on your metabolism. Seven to nine hours of sleep per night is enough for proper function of your metabolism.
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The basic crunch is one of the most effective exercises for your abs, and is the favorite exercise for many athletes. To do it, lay on a yoga mat, then put your hands behind your head. Now, bring your knees and elbows toward each other as you can see in the picture and repeat the exercise 10-15 times.
Standing oblique crunch
To make your love handles perfect, you should incorporate this exercise into your daily routine. For even better results, distribute your weight on the balls on your feet, not the whole feet themselves. To perform the standing oblique crunch, stand with your feet shoulder apart and take a 5-pound dumbbell in each of your hands. If you’re a beginner, you can do without the dumbbells. As soon as you’re set, pull left knee up and your elbow down to it to complete a side crunch.
Pike and extend
This exercise will target your abs and legs both. Lie down on a yoga mat on your back, then extend your legs up, then go back on the floor with the arms over your head while keeping one leg extend upwards. Repeat the exercise 20 times per leg.
The cause for unexplained weight gain can be hormonal imbalances and women that are getting older are mostly getting affected by this problem. Also women that deal with high cholesterol levels, depression, pre-diabetes and fatty liver are having trouble with losing weight.(Hormones)
You should try some changes that are quite simple to adapt to your daily routine because they can help you to control your weight and to maintain hormonal balance.
-You should use these tricks for clean estrogen receptors:
-Taking supplementation of DIM (diindolymethane) with taking 100 mg twice daily with your meals.
-What can act against estrogen dominance is topical progesterone crème.
-What is essential for hormone balancing is detoxified liver and you can do that with combining your meals like season soup, chili or stew with 2-3 cardamom seeds.
-You should avoid foods that are rich in copper like chocolate, nuts, shell fish, avocados, and seeds.
-You can solve the problem with excess amount of estrogen with using two tablespoons of lignin-rich toasted cold milled flax seeds on a daily basis with only sprinkling it over your meals or adding it into smoothies.
-Make sure you are always consuming fruits and vegetables that have been washed nicely.
-Avoid using hygiene products that contain phthalates or parabens.
-Avoid re-heating your meals in plastic containers and you should drink your water from glass bottle and not from plastic one.
-You should use tricks for clean insulin receptors:
-Enrich your meals with bay leaves, cinnamon, coriander and cloves.
-In a glass of water add 1 teaspoon of raw apple cider vinegar and drink this glass of water during every meal.
-In your drinks, smoothies and baking instead of sugar use stevia.
-Instead to start you day with cup of coffee, start it with hot lemon water.
-Important mineral for blood sugar regulation is chromium, but the problem is that usually it is deficient in our diet. There is 400 mg of chromium in the UNI KEY Weight Loss Formula and with this the insulin can work effective.
-You should use these tricks for clean leptin receptors:
-Increase the intake of omega fatty acids 3, 6 and 9 in order to reactive leptin receptor sensitivity and the best option is black currant seed oil because it contains all three of them.
-Your diet should be without foods that are high in fructose and those are foods and drinks that are processed and contain excessive amounts of sugar.
-Half an hour after waking up consume protein such as plant-based protein smoothie.
-You should use these tricks for clean cortisol receptors and thyroid hormone receptors:
-You should go to a doctor to make some thyroid test that evaluates Free T3, Free T4, TSH, thyroid antibodies and Reverse T3.
-In your cup of coffee you should add 1 tablespoon of vanilla whey protein or coconut oil.
-You should not use electronic devices 60 minutes before sleeping.
-For cooking you should use coconut oil.
-You should relieve stress through yoga and meditation.
-Avoid gluten containing grains such as oats, barley, wheat, rye, spelt, kamut, triticale and couscous.
-You should use these tricks for clean HGH receptors:
-You should only eat organic eggs and meat.
– Should you have interval training exercise program.
-You should forget about dairy, especially the synthetic HGH.
-You should consume Montmorency tart cherries because they contain melatonin and melatonin can increase HGH levels.
-Should you try the revolutionary Earthing technology because that way you can naturally increase melatonin levels.
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The side bend is easy to perform and will get you exactly what you’re looking for. Start by putting yourself in a side-seated position, then extend your body upward and lift your hips off the mat. Next, lift your arm out to create an arc, then go down to complete the exercise. Repeat the side bend 10-15 times.
As you can see, ab exercises don’t have to be boring. These 7 exercises are fun and easy to do, and will help you to tighten your tummy just in time for the summer.