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08.03.2012

How to lose fat on the sides of your stomach, muscle growth diet - Plans Download

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The lower abdominal area is probably the hardest muscle to lose weight from and to tighten up. A good lower belly exercise is the cycling exercise in which you should first lie down on your back with the legs being extended in a straight manner.
If you’re struggling to find a great, solid workout routine that cuts fat, tones your mid section, and builds lean muscle, watch this video below.
Not only are these lower belly exercises targeted to build muscle, you will also burn fat since these workout can help you burn about 500 – 1,000 calories per work out. These body weight exercises also help you in burning calories, building muscle and also help in boosting your metabolism. Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. This exercise will help you increase the strength of the muscles along the lower back and gluteus.  In order to perform this exercise, Lie on your stomach and gently raise your legs and upper body at the same time. Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. Doing crunches until you can’t stand up straight is not enough to get rid of lower abdominal fat. Typical low intensity cardio, such as running, is not effective for losing that stubborn fat around the waist, affectively called love handles. Lay down on your stomach, lift your head up a bit, and keep your arms out by your sides or bent at the elbows. Once in position, bring your knees and feet up off of the floor and kick your legs back and forth. While twisting, you need to punch the air, letting your left arm cross in front of your body. Get into side plank position with your elbow on the ground and your legs and hips resting on the ground. Engaging your abs and keeping your body in a straight line, raise the lower half of your body up off the ground into a straight plank position. At the same time, move your right elbow toward your left knee so that they meet in the middle of your body. In one fluid motion, bring arm down and bend leg up, crunching to side to touch elbow to knee.


If you do this routine at least 2-3 times per week or include these abdominal exercises into your regular workouts, do cardio and keep to the clean eating, you can see the results in two weeks already. The only way to see results from stomach weight loss is if the rest of your body doesn’t have any fat. You need first to lie down on your stomach and your hands positioned lower than your shoulders.
If you feel this exercise difficult, you can make it easier by placing your knees on the floor.
Squat is a position in which you couch or sit with knees bent close to the heels with your thighs parallel to the floor.
The first thing you need to do in this exercise is to balance on your left leg and lean forward at the waist by keeping your body straight.
Keep your legs as straight as possible, and hold a dumbbell between your feet if you want added resistance.
Hold the contraction at the top for a second, then slowly lower your legs to the start position. Pay attention to  your diet and to the portions as 80 percent of your ability to reduce excess body fat is determined by what you eat.
But since many women are still relying on crunches to get it, we want to make one thing clear: Crunching is not the most effective abs workout. The weight you put on from eating donuts, cakes, sodas, and other junk foods are so much harder to remove than to put on. Typical workouts for the abdominal muscles are not as effective when you are trying to hit just the lower belly.
Lift both legs off the floor and the right leg needs to be bent and brought toward the chest. Next, you need to contract your lower belly muscles simultaneously with lifting your right leg on a slow manner until its position is accurately at 90 degrees to your body. In order to do perfect leaps, get into a semi-squat position and jump sideways and then land on your right foot. Hold it there for 2 – 3 seconds and repeat it for 10 – 12 times daily to increase your leg power. Begin this exercise routine by lying on one side with your elbow lined directly under your shoulder.


After which, the leg needs to be lowered but not in contact with the floor with only a few inches of it.
Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. To do a plank crawl you need to get in a pushup position, then lowering yourself down into the plank position by balancing on your forearms, elbows and toes. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
Lift your hips off the floor by supporting your body with your forearm and keeping your feet stacked on top of one another on the floor.
New Lower Belly Exercises have been adopted for the sole purpose of trimming down the lower belly. In a gradual manner, the right leg needs to be extended as well as to bring the left leg closer to your chest.
Now balance on one arm the come back to your initial push-up position, repeat the process by alternating the arm.
Hold your torso steady for 3 -5 seconds and then slowly lower your hips onto the floor repeat the same process by switching sides. But keep in mind that diet plays a major role in cutting down overall body fat which will allow you to see your six pack abs. The position of the legs should continue for about 8 to 10 minutes and then an additional 15 to 20 minutes as your lower belly becomes stronger. These exercises that can be done anywhere and anytime, they are pushups, squats and many other moves that use your body weight. Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for several minutes.
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.



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