( Day 1) How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

How to Lose Lower Belly Fat – 10 Exercises to Tone the Lower Belly

 

  

The lower belly is one of those seriously frustrating body parts, and it’s not even an entire body part, it’s part of a body part – the lower bit of your tummy. This vexing semi-body part is the bane of anyone who’s lost weight, toned up, put in the hard work, done everything right, but just can’t seem to shift that lower belly bulge. Arrgh! That little belly bulge standing between you and a flat tummy. It is a tricky problem, but a fixable one.

LOWER AB EXERCISES

1. ROLL UP

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight on the ground.
• Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position.
• Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes.
• Inhale, reversing the movement and exhale half way through the movement to return to your starting position.

2. STRAIGHT LEG RAISE

 

 

EXERCISE MOVEMENT

• Lie on your back with your legs straight, lock your knees and push the small of your back down to the ground. Point your toes towards the wall, and place your hands under your butt with your palms facing down. This is your starting position.

• Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs.

• Exhale and slowly lower your legs to just above the ground (approximately 4 inches – you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Repeat 10 times.

3. HIP LIFT

 

 

 EXERCISE MOVEMENT

• Raise both legs up toward the ceiling so that they are perpendicular to your torso and steady yourself by extending your arms out away from your sides on the floor with your palms facing downwards. This is your starting position.
• Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight.
• Breathe in as you slowly lower your hips to the ground.
• Repeat 10 times.

 

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

(Weight Loss Tips)

Rules of Weight Loss: 
To lose one pound of fat, you must burn approximately 3500 calories over and above what you already burn doing daily activities. That sounds like a lot of calories and you certainly wouldn't want to try to burn 3500 calories in one day. However, by taking it step-by-step, you can determine just what you need to do each day to burn or cut out those extra calories.  

Tomorrow: A step by step process for getting started.

http://www.superskinnyme.com/how-to-lose-lower-belly-fat.html 

28-Day Challenge (Day 4) 10-Minute Toners

28-Day Challenge (Day 4) 10-Minute Toners

 

Power Move: Split Jump

Targets: butt, legs (and boosts heart rate!)
Start in a shallow lunge, right foot 2 to 3 feet in front of left foot. Jump up and, while in the air, scissor-kick so you land with left leg forward, immediately lowering into a shallow lunge. Alternate front leg with each rep.

Make it easier: Skip the jumps; do alternating lunges.

28-Day Transformation Challenge is all about getting you toned with new weekly toning routines to amp up metabolism and strengthen trouble spots. Bonus: "Each workout includes a power move that adds a cardio element such as small jumps to strength moves, so you burn more calories while building metabolism-revving muscle," says Prevention's fitness expert Chris Frey tag.

Do 20 reps of each exercise 3 times a week using 5- to 10-pound dumbbells. Each toning routine takes less than 10 minutes, so blast some fun tunes and get to it!
 

Back Toner

Targets: back, core
Lie on back with legs in tabletop position (as shown), holding dumbbells above chest, arms straight and in line with shoulders. Contract abs while lowering weights past head, elbows slightly bent. Keeping abs tight, raise dumbbells back to ceiling.

Make it easier: Keep feet flat on floor, knees bent

Roll-Up with Chest Press

Targets: abs, chest, shoulders
Lie on mat with knees bent and feet flat, holding dumbbell with both hands a few inches above chest, elbows bent. Slowly roll up into sit-up position, straightening arms and pressing weight forward.

Make it easier: Perform the move without weight.


(Weight Loss Tip Of The Day)

Healthy Fats: Fat doesn't make you fat, bad nutrition & lack of exercise do. Healthy fats help fat loss: they satiate and slow down digestion. Eat healthy fats with each meal: fish oil from Trout, Mackeral, Herring, Olive oil, Mixed nuts and Avocado.


http://www.prevention.com/fitness/strength-training/28-day-challenge-10-minute-toners