Whether it's because of heredity, hormonal changes or aging-related weight gain, many women notice an increase in belly fat as they grow older. Gaining fat in your abdomen is particularly unhealthy when compared with other locations in your body. Excess belly fat increases your risk of cardiovascular disease, diabetes and certain types of cancers. Visceral fat responds well to a regular exercise routine and a healthy diet. Targeted tummy exercises can help to firm the abdominal muscles and flatten the belly. Traditional sit-ups aren't the most effective way to firm your tummy anymore due to too much strain on your neck/back and improper performance. Here are a few exercises:
Deeper abdominal muscles: "abdominal hollowing" or "drawing in the bellybutton" and holding the contraction without holding your breath. Blowing forcefully or blowing up a beach ball, balloon, etc. If you choose to do crunches, always remember that a muscle needs to fully stretch before it contracts, therefore place something(a small ball or pillow) in the small of you back to allow for slight hyper extension before you crunch your abdomen.
Lower abdominal muscles. Tone your lower abdomen by doing pelvic tilts and pelvic lifts. You can incorporate pelvic tilts while doing abdominal crunches as well. You can also lie on your back with both legs elevated(straight legs) to 90 degrees, begin to make small circles using both of your legs, clock wise & counter clock wise, advancing to larger circles.
Here are a few fat burning foods that you should incorporate in your diet that are high in protein, fiber and other great nutrients. Remember to reduce your sugar intake which is also hidden in alot of foods/processed foods. (helpful hint: switch from white to brown ~ sugar, flour, rice, pasta, etc.):
1. Cottage Cheese
2. Egg Whites
3. Oatmeal
4. Beans
5. Edamame (Soybeans)
6. Shrimp
7. Sweet Potatoes.
8. Almonds
9. Swiss Cheese
*always put a dash of lemon/lime juice in your water
http://www.innocentindulgence.net/
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