EXERCISES TO REDUCE AND TONER ABDOMEN. INTERMEDIATE LEVEL
Before continuing reading it is necessary to inform you that in the case of not having a constant physical activity in the last weeks we advise you to start in the Exercises to reduce and to tonify the abdomen for beginners, otherwise we can risk to suffer some muscular injury.
We must take into consideration that if you have any limitations, whether physical or medical we recommend to make a previous visit to the doctor exposing what type of physical activity we are going to perform.
The first thing is to follow a series of dietary guidelines that will help us to carry out our purpose.
We must start with a balanced diet, no miracle diets and lightning.
Perform five or six small meals daily so that our metabolism stays active. Include fresh fruits and vegetables, whole grains and raw nuts.
Carbohydrates limit them and consume them until the meal does not subsequently, consume lean meat and unsaturated fats.
Drink at least 2 liters of water a day, avoid alcohol and salt, consuming more fiber.
Limit the consumption of sugar, sugary drinks and everything that is industrial bakery.
Avoid consumption of saturated fats found in fast food and packed or precooked.
The exercises we recommend for intermediates are a combination of cardiovascular exercise and an exercise routine located for the abdominal area.
These exercises should be performed at least 5 days a week.
CARDIOVASCULAR ACTIVITY FOR INTERMEDIATES
Walk every day from 40 to 60 minutes at a higher rate than normal, so choose a route that does not have excessive slopes.
This activity can be replaced by running for 20 to 30 minutes.
ROUTINE EXERCISES TO TONER AND STRENGTHEN ABDOMEN FOR INTERMEDIATES
Perform the following exercises in 3 series
EXERCISE 1
Lying on your back on a gym mat with your back well supported and your legs bent with your feet resting flat on the floor, raise your upper body with your hands behind your upper body do not make sudden movements in this exercise.
Perform 15 repetitions
EXERCISE 2
This exercise also called "The Table" is done lying face down with only the support of the forearms and the tip of the feet, to keep straight for approximately 60 seconds.
EXERCISE 3
With the legs raised, together and stretched, with the hands at the nape of the neck, flexing the right leg while twisting to the right of the upper trunk, then returning to the initial position to do flexion of the left leg and twist To the left of the upper trunk.
Perform 10 repetitions.
If you are constant you will see the positive results very soon. Once the physical state allows it can happen to perform the Exercise routine to strengthen and tone the abdomen expert level.
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