Achieving a flat and marked abdomen is the goal that many people include in their daily routine, although it is not an easy task. Therefore, they look for magic formulas and quick methods to reduce sizes.
Losing weight and marking the abdomen is not easy, and requires commitment. In addition to eating a healthy diet, low in calories and fat, the practice of specific exercises is the key to achieve this purpose, according to experts from Harvard University.
Over the years it seems to be more difficult to lose weight, because the metabolism slows down and losing kilos is more complicated. Thus, Patience and perseverance are required to achieve the objective, without medical complications.
Patience helps to be careful with magic formulas and quick methods that promise to reduce sizes in a short time, sometimes affecting various organs of the body.
Due to the above, the portal Hola.com listo some exercises that can help following 50 years:
1. Squats: They are a very popular exercise to tone the legs and abdomen. It is also a good option to improve endurance and balance. To do them, stand with your legs shoulder-width apart, stretch your arms out in front of you, and lower yourself slowly as if you were going to sit on a chair.
2. Exercises for the back: It not only helps to lose weight, but also to relax the back and prevent muscle pain. Simply get on all fours on the floor and curve your back in and out.
3. Aerobic exercises: It includes all the activities in which the major muscles of the body are put in motion for a certain period of time, with the aim of keeping fit, burning fat and losing calories. The most common are running and cycling.
4. Exercises for arms: the CEO of Radical Trainer and trainer Antonio Ángel Moreno insists on the importance of warming up before beginning the exercises to strengthen arms. After, you just have to stretch your arms at shoulder height and make movements in a circle.
5. Planks to strengthen the abdomen: These work the abdomen and back in a balanced way, unlike the crunchs, because these only concentrate on abdominal work. To do them you must rest your forearms on the ground; stretch your legs, keeping them a little apart; keep your back straight and your trunk tight; and the elbows should be in a straight line with the shoulders.
It is possible to enhance this process by consuming some specific foods which, thanks to its components, can be of great help in the search for a healthy weight and a flat abdomen. Even the specialized magazine UnCOMOpublished through the portal Mundodeportivolisted some of them:
- Oatmeal: this cereal, according to Medline Pluswebsite of the National Library of Medicine of the United States, helps control appetite by making the body feel full and, therefore, eat less between meals and smaller portions are needed at breakfast, lunch and dinner.
- Nuts: a randomized, controlled study published in the scientific journal Nutrients, has shown that including trail mix in a weight management program resulted in significant pound loss and an improvement in satiety.
