Many are, between men and women, those who have the desire to tone their stomach and swollen belly to disappear which is very unsightly. The problem of a sagging abdomen does not only affect those who have problems with extra pounds, but also those who despite being thin have poor eating habits or a sedentary lifestyle.
Would you like a hard and defined abdomen instead of the drinker's beer belly or fat rolls? The basics, to have an abdomen without fat rolls are:
- A Healthy Diet;
- aerobic activity;
- the exercises for the abdominal muscles.
In order to solve the problem of the presence of "bacon" it is important to take a few minutes a day to carrying out Specific exercises for the toning the abdomen.
Let's start with a simple course of three weeks: the first week we alternate twenty minutes of aerobic activity (suffice even a brisk walking for the less energetic) and then we proceed to this series of exercises to strengthen your abs, ranging repeated ten times each for two circuits. Repeat three times a week 1) VP Crunch: position itself in the upper belly, lift the semi-stiff legs. Raise your torso while keeping your arms straight and parallel legs, then try to touch your toes with your hands. 2) Crunch classic: supine position, with her legs tucked. Place your hands behind your head, creating a support in such a way as not to strain the cervical, and then, starting from the ground, rise up to half. Staying power for a few seconds, exhale and return to earth. 3) The bike: lie belly up, place your hands behind your neck, collect the right leg and try to touch it with the left elbow. Repeat with the leg and the opposite arm. This exercise is great for your obliques and lower back muscles. (source image: http://www.eserciziaddominalimigliori.it/) After this first week we can intensify the path by performing the exercises even daily, one-stop day, incrementing the repetitions from two to three, up to four. These exercises should become a routine, because the constant and the maintenance activities are essential to have a flat stomach, firmer and toned. If we then enhance the effects can extend or intensify aerobic exercise before doing the exercises, or use ankle weights (but only for the fittest) or, If we are obliged to periods of inactivity, we can use some devices such as belts or stimulators for more tangible results with little effort.