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8 Best Skin Tightening Exercises To Lose Flabby Stomach If you’ve got a little extra softness in your belly that you’d love to tighten, you’re in luck — it’s possible to tone a flabby stomach. With healthy eating and the right exercise, you can even create a stomach you’d be proud to sport in a crop top, at the beach or in skinny jeans. The flab in your belly is likely subcutaneous fat, which lies just under the skin. This type of fat isn’t as unhealthy as the firmer, girth-expanding deep belly fat, but that doesn’t make it aesthetically appealing. The problem with subcutaneous fat is that it’s notoriously hard to budge. You can’t spot-reduce it, but it will shrink when you reduce your overall body fat levels. Men should aim for about 10 to 12 percent body fat and women, 20 to 22 percent to see a noticeable loss in subcutaneous belly fat and acquire an overall fit appearance. First, clean up your diet and participate in cardio exercise to help shed excess fat. Begin to include regular strength-training to build muscle, which helps you look more toned everywhere, including your abs. Targeted abdominal exercises also help create definition in your flabby belly that will be most apparent when you do lose extra fat. Flabby Stomach Tightening Exercises: Inching Elbow Plank: How to do: - Begin in an elbow plank position, hands clasped, with your feet slightly wider than hip-width apart. - Step your left foot towards your hands as you begin to lift your hips up slightly, quickly taking another step in with your right foot, lifting hips a little more. - Step the left foot in again, lifting your hips higher and then again with the right, so that your hips end lifted high in a pike position. - Slowly inch back out, reversing the way you walked in, until you return to the starting plank pose. - That’s one rep. Do up to 3 sets of 5 reps V-Ups: How to do it: - Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times. - Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor. - Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach. - Keep your abs tight, a straight back, and strong posture throughout. Repeat for 15-20 reps. - Once this becomes too easy, increase the difficulty by holding a light weight in between your feet. Twist Crunches: How to do: - Lie flat on the floor, keep hands behind your head. - Legs towards the ground and lift the upper torso of right leg and move your right shoulder towards to left torso on the ground. - Do this alternatively repeat for 10-15 times(3-4 sets). Criss-Cross Lift and Switch: How to do: - Lie on your back with your arms by your sides. - Extend both legs straight up to the ceiling, crossing your right leg over your left, toes pointed. - Brace your abs in tight, inhale, and lower your legs about 45 degrees. - As you exhale, bring your legs back into your body and lift your legs overhead on an angle (as if aiming to where the wall meets the ceiling behind you), lifting your hips and back off the floor, pressing down with your arms for support. - Pause for 1 count, and then slowly roll through your spine to lower your hips and bring your legs back to the starting position. - That’s one rep. Do up to 3 sets of 10 repetitions. Standing Side Bend: Standing side bend is one of the most powerful exercise to stretch your body and also reduce the waist and belly fat. How to do: Stand vertically on the floor and bend side by side at least try to hold on for 15 seconds each side. Bicycle Exercises: How to do: - Lie on your back and legs towards floor. - Extend right leg upwards by bending your knee and left leg towards the ground. - Do this alternatively, this way you feel padding a bicycle. Repeat (2-4) sets with full effort. Reverse Crunches: Reverse crunches are a strength training exercise that helps to tone and tighten the muscles to reveal a defined belly once the fat is lost. How to do: - Lie down on the floor with your legs fully extended and arms to the side of your torso with the palms on the floor. - Your arms should be stationary for the entire exercise. - Move your legs up so that your thighs are perpendicular to the floor and feet are together and parallel to the floor. Double Crunches: Most of us know crunches are right choice to loose belly fat. How to do: - Lie on your back with ankles crossed and hands at your ears. - Bend your knees 90 degrees almost touching ground floor. - Crunch up by raising your knees to your chest and chest to knees 10-15 times(3-4 sets).
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5 Vežbi sa pilates loptom - Uz pomoć pilates lopte možete lepo oblikovati telo i mišiće. Uz to, vežbanje na njoj je veoma popularno, a prvenstveno zato što je zabavno. Ovaj vid vežbe ne samo da dodatno aktivira I jača mišiće, već dodatno poboljšava izdržljivost, koordinaciju, fleksibilnost, I čini da vežbanje bude opuštajuće. Pilates lopta je odlična kako za smanjenje bola u leđima, tako I za bolje držanje tela. Stoga, kad god imate mogućnost, zamenite stolicu loptom I sedite na nju. To će vaše telo držati u pravilnom I uspravnom položaju, a vi ćete (nesvesno) podupirati mišiće u centralnom delu tela I u leđima. A da biste osetili efekte vežbanja pilates loptom, u nastavku teksta je opisano 5 najboljih vežbi uz ovaj fitnes rekvizit. Vežba 1 – Lezite na pod, ruke držite pored tela, a nogama se oslanjajte na loptu. Zategnite telo i podignite kukove od poda. Koncentrišite se kako biste održali stabilnost. Lopta će “pokušati” da vam se izmakne, ali ne dozvolite joj. Zatim polako kukove spuštajte na pod. Ovu vežbu ponovite bar 10 puta. Vežba 2 – Ponovo lezite na pod i savijte noge tako da vam kolena budu iznad kukova, a stopala stavite na loptu. U ovoj vežbi vi treba da se dižete, a lopta da ostane na mestu. Zategnite mišiće nogu i stomaka i podignite kukove najviše što možete. Zatim se vratite u početni položaj. Vežbu ponovite 4-5 puta. Vežba 3 – Lezite na pod, ispružite noge, a loptu držite takođe ispruženim rukama iznad glave. Polako podižite gornji deo tela i naginjite se napred prema nogama koliko god možete. Ovu vežbu ponovite 7 puta. Vežba 4 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Zatim, istovremeno počnite noge da ispružate napred, a ruke da povlačite nazad, sve dok ne dođu u dijagonalu. Ponovite 7 puta. Vežba 5 – Lezite na pod, povucite kolena ka grudima, a ramena i vrat podignite od poda. Loptu držite iznad nogu. Ispružite desnu nogu napred, tako da sa podom formira ugao od 45o. Dok ste u ovoj poziciji, prebacite loptu na levu stranu koliko god možete bliže podu, ali bez da ga dodirnete. Zatim se sa loptom krećite u desnu stranu, a istovremeno savijte desnu nogu, a levu ispružite napred. Vežbu ponovite 8 puta.