(Day 3) 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

 

7. FULL PLANK TWIST

 

EXERCISE MOVEMENT 

• Start in the plank position with your feet together and your weight shifted back. This is your starting position.
• Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you.
• Return your right leg to the plank position and repeat with your left leg.
• That’s one repetition. Aim for up to 3 sets of 10 reps.

 Tip: For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body.

 

8. NAVASANA BOAT POSE 

 

EXERCISE MOVEMENT 

• Sit down, bend your knees and lift your feet off the ground, balancing on your tailbone and sits bones (the bones under the flesh of the butt which you sit on).
• Beginners, grab your hamstrings (just below the knee joint) with both hands and lift your feet a few inches off the floor.
• If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor. Extend your arms on either side of your knees, so that they are parallel with the floor.
• To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape.
• Hold this position for about 30 seconds (increasing the time as your get stronger), relax, repeat 5 times.

9. DOUBLE LEG CIRCLES

 

EXERCISE MOVEMENT 

• Lie on your back and with your knees locked raise your legs straight up, thighs together, so your legs are pointing at the ceiling. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. This is your starting position.
• Keeping your legs extended, with your feet draw an imaginary small circle, approx. 12 inches in diameter, slowly and with control. One circle is one repetition. Alternate between clockwise and anti-clockwise circles.
• To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to bringing your legs as low to the ground as you can, while maintaining control and good form.

Tip: If you can’t keep your legs straight, you may first need to improve the flexibility of your hamstrings before performing this exercise.

10. RUSSIAN TWIST 

EXERCISE MOVEMENT 

• Sit with your knees bent and lean back your torso about 45°; you should feel your core become engaged. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. This is your starting position.
• Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repetition.
• Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body.
• To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.

"THE BIG GYMNASIUM'S" DAILY FITNESS TIPS

Rules of Weight Loss: 

Calculate Your Activity Level: Keep an activity journal and use a calorie calculator; to figure out how many calories you burn while: sitting, standing, exercising, lifting weights, etc. throughout the day. Another alternative choice, is to wear a heart rate monitor, that calculates calories burned. After a week, add the totals for each day and find the average; to get a general idea of how many calories you burn each day.

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

( 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