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To achieve greater toning in the belly zone we can increase the time of each exercise as we gain resistance, and Even put some weight in the area To have a flat and toned belly it is necessary to adopt a healthy lifestyle that combines good eating habits with an exercise routine.While there are many "extra" aids to get the desired measures, it is essential to keep in mind that diet and training are the most important pillars.
1. Cobra stance
The posture of the cobra is recommended to strengthen the abdominal muscles and relax the lower back .It is ideal for those who, in addition to fighting fat, seek a toned and slender abdomen.
How to do it?
On a rug, lie down on your stomach, with your legs stretched out on the floor and your arms lifting your torso (as in the picture above).Inhale slowly and try to lift your chest as much as possible .Hold the position for 20 seconds and return to the ground with a slow movement .Then, perform 3 to 5 repetitions, increasing the time as you gain strength.
2. Posture of the boat
While this posture is ideal for toning the abdominal muscles, it is also recommended to strengthen the legs and back. The position works together these muscle groups and, since it requires balance and strength, is ideal for increasing resistance.
How to do it?
Lie on your back on your rug, with your legs extended and extended, and your arms at the sides of your body. Inhale and begin to lift your legs and torso as much as you can. The arms should be stretched, as if you wanted to touch the feet. Be sure to form a 45 degree angle with your whole body and breathe deeply while holding the position for 15 to 20 seconds.
Perform 3 or 5 repetitions per session.
This interesting posture is ideal for lowering waist measurements and toning the belly muscles. Its regular practice relaxes the muscles of the lumbar area and, in addition, serves to support the functions of the digestive system.
How to do it?
Lie down on a rug with your legs stretched out and arms at your sides. Then flex your knees and bring your arms back to grasp your feet or ankles. Inhale and lift your head as you bend your body as if trying to form a bow. Hold position for 15 to 30 seconds and perform deep breathing. Exhale as you return to the starting position and do 5 reps.
3. Posture of the table
The table position is an exercise of physical resistance that allows us to work the belly and the muscles of the back. Although it seems simple, its practice requires balance and concentration, since it puts the whole body to work.
How to do it?
Face down, support the body with the tips of the feet and the palms of the hands. Be sure to stretch your legs well and keep your hands just below the shoulders. Then lift your torso off the floor while pushing your hands down to increase the intensity of the exercise. Inhale and keep the spine aligned and hold for 20 to 30 seconds. Exhale and lower your body with a gentle movement until you are in a rest position.
4. Bridge
The bridge posture is a simple exercise that helps improve the appearance of the belly while strengthening your muscles. Its usual practice also allows to reduce the tension of the back and the flaccidity of the gluts.
How to do it?
Lie on your back, your legs bent and your hands at the sides of your body. Pull your shoulders slightly back and grab your heels with your hands. Without taking your feet off the ground, raise your hip and try to separate it from the floor as much as you can. It also raises the gluts and tries to form a bridge with the back. Hold the position for 15 seconds and, while returning to the starting position, exhale.
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