5 very fast abdominal exercises

If you want to reduce and tone the abdomen, the most effective way is to perform daily abdominal exercises that help you burn fat fast. There are some that are incredibly simple and help you eliminate belly fat in a few weeks. If you combine them with a diet to lose weight, you will have a flat stomach in no time. Keep in mind that it is convenient that, before starting, do some warm-up exercises.

Effective and fast abdominal exercises

Leg lift

These abs allow toning the lower abs. 2 series of them are performed, repeating the exercise 15 times. This exercise involves lying on the floor on your back, with your palms facing down, close to your thighs. Then raise your legs and place them as vertically as you can. Then lower your legs without touching the ground, raise them again, and so on.

The ship’s pose

This exercise is a yoga asana that is very quick to do and very effective in strengthening the abdominals. To do this, sit on the floor with your legs straight and your back straight. Raise your knees and keep your calves parallel to the floor while balancing backward and bringing your hands forward. Hold the position for 5 inhalations and exhalations.

Touch the toes

One of the simplest and fastest abdominal exercises consists of lying on the floor with your body well extended and then getting up, bringing the body forward while trying to touch the tips of your feet. Repeat it 8 times and increase the repetitions as you strengthen the muscles.

Against the wall

fit young woman exercising to keep in shape - against the wall exercise stock photos and pictures

This is one of the most effective abs to strengthen the lower abs. It consists of lying on the floor, with your feet resting on the wall and your hands behind your head. In that position, perform the abdominal exercises in a series of 10.

Abdominal iron

The iron is a very easy abdominal exercise and can be done several times a day to tone the belly quickly. To do this, lean on the floor with your hands and toes, looking down and with your hands at shoulder height. Your body should stay straight for 20 seconds while contracting the muscles of the abdomen.

With these fast abs, you can reduce your abdomen and strengthen your muscles to show off a perfect silhouette in a short time. If you combine them with a healthy diet, you will see the results in just a few days.

Share with your friends the best ways to exercise your abs.…

The best techniques to burn fat on the hips

Did you think it was not possible to lose fat in the hip area? The same thing was thought for a long time. However, recent studies appeal, on the contrary. Also, ask yourself the following question: Does everyone have the same levels of fat in the same body areas? No, right? We are going to address this topic that you are sure to find interesting.

Why does fat form on the hips?

Previously we thought that adipocytes were common throughout the body mass. And, in this way, if their levels were increased or decreased, they did so proportionally. However, we ask you the same prologue question to bring you to a rational resolution: Do all people accumulate subcutaneous fat in the same sectors? Well, of course, women and men have differences in this aspect due to evolutionary and biological reasons.

Tips to lose fat in the hip area

Let’s base on the main theme of the article, the hips. We proceed to explain quality guidelines to improve this area:

1. Concurrent Training

Intersperse a cardiovascular series where the area is involved, indoor-cycle type, and then an exercise of specific strength of the area. 

2. Avoid miraculous products

In this life, everything entails an effort, forgets ‘magic’ creams and products with inappropriate side effects for the central and peripheral nervous system. Always consult your doubts with a sports professional, be it your personal trainer, physical trainer, or trusted physiotherapist.

3. Correct nutrition and rest

Not only train, but also feed yourself wisely. It is not about restricting purely, and it is about balancing until you turn healthy. Organize your breaks after exercising consistently and according to your goals and physical limitations.

Interesting exercises to reduce the accumulated fat in the hips

First, we have to say that the majority of lower train exercises will have a favorable impact on improving fat parameters of hip muscle. Take note:

Plates with hip joint mobility

The position of plates will strengthen the area and force you to create a base position of isometric tension. Starting from there, any movement you make, especially if it is with an external load as a low pulley or ankle ballast, will multiply the results.

Plates with waist twists

This exercise involves complexity and technique; it is based on ‘trying’ to support each outer side of the hip, the tensor area of ​​the fascia lata, over and over again, causing twists that strengthen the entire ear.

Hip bridge

Very simple exercise, we go to the supine position. And we raise the hip in the vertical plane. The higher, the better, without committing to injuries. And, if you can endure isometric tension in the final phase of the concentric act, even better.…

6 tips to avoid tired legs after running

The feeling of having tired legs after a training session is very common among runners. This disaster, which affects beginners and expert runners alike, maybe due to various reasons or circumstances, the most common being inadequate rest, poor hydration, or improper training.

If you want to avoid that unpleasant sensation, follow these tips to avoid heavy legs after running. Take note!

1. Warm-up and stretch

Both the warm-up and the return to calm are very important parts of every training session, and you should not skip them. Before starting to run at your usual pace, warm up with a gentle run and some mobility exercises.

Similarly, when you finish, it is vital to spend a few minutes stretching. These help muscle recovery and improve circulation, something key to avoiding tired legs.

2. Hydrate

If you have been running for some time, you are likely to know the disastrous consequences of dehydration. With a loss of fluid of only 1% of your body weight, your muscular performance, and your ability to regulate the temperature already begin to decrease.

Headaches and tired legs may also appear. Run with a bottle of water or a hydration belt, or prepare stops at fountains or points where you can hydrate.

3. Rest

It seems so basic that it is necessary to say it, but sometimes you have to remember to rest after exercising. The recovery is essential in any training program, and without it, not only no improvement but falls into inconvenience.

4. Sleep with your legs elevated

Another good remedy to avoid tired legs, especially at bedtime, is to put them elevated. You do not need the inclination to be very large. Usually, it will be enough to place the feet on one or two cushions to notice the improvement quickly.

Putting your legs elevated is a basic measure to help improve circulation, especially for people with low blood pressure. Spending in this way will help your circulation and, therefore, better recovery of your legs.

5. Look for smooth surfaces

It is very common to run on asphalt or cement; most of the routes in the cities are paved. However, if you are a beginner or run great distances, the continuous punishment of walk-on asphalt ends up being noticed.

The hard surfaces return the impact to our feet and legs, which inevitably end up suffering. If you can, try to run on surfaces such as dirt or grass. Also, keep in mind that on the slopes, your legs also suffer more.

6. Find your pace

You may be forcing your pace without being aware of it. The longer the stride you make when running, the more impact on the legs is noted.

Try to shorten your walk a bit in your sessions. At first, it is annoying and complicated to have to do it consciously, but it will not take long to automate it, and you will notice the improvement in your legs.

The 5 types of high intensity training or HIIT you should know

The word HIIT is not unknown to most athletes who have investigated a little in the world of training methods. These four letters are the acronym for High Intensity Interval Training. It was used in the 1970s by athletics coach Peter Coe, who in the 1970s trained his son with this method. Peter Coe had Sebastien run in 200-meter sprint series, among which he rested for only 30 seconds.

Today, the Peter Coe method is still used in many athletic workouts, maintaining this same structure. In addition, a whole series of types of HIIT have emerged, such as the Tabata method or the Timmons that you will be interested in knowing. Keep reading!

What are HIIT workouts?

The HIIT workouts are based on alternating series or stages of high intensity training with small recovery periods. These breaks, which are of short duration, do not allow a total recovery of the pulsations. In this way, we work with very demanding exercises that report very large benefits in a very short time.

High intensity training systems are more effective proven today. Therefore, there are many athletes and coaches that incorporate them into their routines. One of its main benefits, without going any further, is its great ability to burn fat. However, there are many types of high intensity training, and although HIIT is the best known, it is worth seeing some more.

Remember that these training methods are very demanding . Therefore, they are discouraged for beginners or people with obesity or heart problems.

1. Tabata method

The Tabata method was created by the researcher and skating coach Izumi Tabata in 1996. His method was created seeking to optimize the HIIT to improve the VO2Max increase further. To do this, he designed a routine that consists of alternating 8 series of 20 seconds at maximum intensity with only 10 seconds of rest between them. You can lose weight by practicing Tabata every week.

2. Gibala method

Developed in 2009, this type of high intensity training is created for non-professional athletes. Your routines should be done three times a week. In them, between 8 and 12 series of maximum intensity are carried out for 60 seconds, followed by a rest of 75 seconds. There is a less demanding version in which the intensity is reduced a little, and the recovery period is 60 seconds.

3. Timmons method

This is a method of training of high intensity of especially short duration, since it has only 3 series or cycles of maximum intensity for 20 seconds, with 2 minutes of rest at a low or medium intensity. It is prepared to be practiced 3 times a week, providing some benefits in exchange for a very short time of maximum intensity.

4. Method of descending stairs

In this method, we work with series that begins with a certain duration, which decreases with each subsequent repetition. For example, we could do a series of 50 seconds of push-ups, rest 20 seconds and continue with another series of 40 seconds, rest, then one of 30, and so on until we reach a final series of 10 seconds.

The number of series can be increased or reduced depending on the physical form and the exercise in particular. The idea is always to reach the last limit.

5. Crossfit

The crossfit, well known today, is also a kind of high – intensity training. It is a high intensity training that seeks to reproduce functional movements, combining them with exercises typical of gymnastics or weightlifting, among others. Its popularity is due to the wide variety of exercises it offers.

Habits of a healthy woman, have nothing to do with being thin or curvy

A healthy woman never overlooks these healthy habits, no matter if she is thin or curvy.

It is common that in these times, we get to confuse the concept of healthy with stop eating, make extreme diets, or subject our body to strenuous exercises. But the reality is that any woman, whether thin or curvy, can lead a healthy lifestyle that has nothing to do with limits.

To stay active, energetic, and better with yourself, you just have to follow these simple healthy habits.

Drink water, lots of water

Recommended is two liters of water a day, preferably pure, forget about sugary drinks so that you will feel hydrated for longer. Remember that sugar hurts your body. Therefore you must be responsible for its consumption and drink soda, for example, from time to time. Healthy women can consume sugar, only moderately.

Perform exercises 3 times a week

Exercising is an indispensable activity that goes beyond staying strong or healthy; in fact, the body requires exercising at least three times a week. If time is the problem, you can start by doing small 15-minute routines at home at least 3 times a week.

Do not skip the meal

Among the habits that any healthy woman should have is to comply with their respective meals a day, which should be divided between breakfast, lunch, and dinner, plus two snacks. It is essential to know what foods can harm your body and what are the hours to feed. Junk food goes to the backdrop, taking into account that you can only accept a craving from time to time, without passing the limits or falling into excess.

Consume little alcohol

The measure to take in women is much smaller than that considered for men, taking into account the weight and size of each. Women who have healthy habits do not consume large amounts of alcohol, as these types of drinks dehydrate the skin, and some are full of calories and sugars.

Always have a positive attitude

Maintaining a positive attitude towards life is more powerful than all the diets, exercises, and remedies that detoxify the body. Healthy women always smile and are positive, keeping their heads up and looking for the best way to achieve all their goals. The attitude to face life has to do with the success you succeed in all your goals.

A simple formula is not to do anything in excess, including eating or even exercise.…