Want to stay fit and healthy in the winter? Nothing could be easier! To do so, complete seven simple 60-second exercises every day. Even without a gym membership, you can easily stay fit. And these exercises won’t take too much of your time playing playamo casino australia.
When the sky stays gray and it gets dark all too soon, we often spend even more hours than usual in an unhealthy position: sitting. Study after study proves that too little exercise significantly increases the risk of diabetes, heart attacks, and even premature death. What helps: Just a few minutes of exercise a day keeps us fit and biologically young. Seven to ten minutes a day is enough to train endurance, strength, and coordination, whether at home or even in the office.
KEEP FIT WITH THESE EXERCISES
- RUNNING ON THE SPOT
Strengthens the abdomen and legs and is good for endurance: running on the spot. While doing this, pull your knees up as far as possible. Bring arms with you. Increase frequency to increase the load.
- KNEE BENDS
Good for butt, back, abdominals and calves: stand hip-width apart, arms out. Slowly bend knees and extend butt back as if you were going to sit down. Then slowly rise back up to the starting position. To strengthen the arm muscles, you can use water bottles as weights.
- HAMPELMAN
A simple and quick full-body exercise: upper body upright, hip-width, loose stance. Jump into a small straddle, bending knees slightly. At the same time, stretch arms up to the sides so that hands touch above head. Then return to the starting position. The weight remains on the balls of the feet.
- THIGHS
For thighs and butt muscles: start in a wide stride position. Toes forward, upper body upright. Bend legs until front thigh is parallel to floor. Body weight remains evenly distributed on both legs during the exercise. Experienced users can increase the intensity with weights.
- STANDING CRUNCHES
Strengthen the lateral and oblique abdominal muscles: pull the right leg, rotating the upper body towards the right knee. The left elbow goes to the knee. Pull the belly button firmly inward and tighten the back muscles as well. The standing leg remains slightly bent. Return to starting position. Then switch sides.
WHAT TO PRACTICE AT A CERTAIN AREA
Lower abdominal fat stubbornly persists, no matter how healthy our diet or how often we work out. There are 5 easy exercises you can do to specifically fight off flab. Because fact is, that Belly fat is harmful to your health.
One of the most difficult areas on the body to lose weight is lower abdominal fat. This likes to persist stubbornly and especially long. At the same time, there are some sports exercises that target this very zone and can help reduce the fat. With these targeted exercises for a beautiful midsection, you’ll soon be saying goodbye to your little tummy. Get rid of your belly fat with these foods.
OUR LIST FOR YOU:
KNEE-INS
Sit on a mat and stretch out your legs. Now, while sitting, pull your knees toward the center of your body. Then stretch them out again – without putting your legs down. Repeat the exercise 15 times.
RUSSIAN TWIST
For the Russian Twist, remain in the same posture as for the Knee-Ins. While your legs are bent in the air, twist your body alternately to the left and right. You can increase the difficulty by holding a medicine ball or weight. Repeat the exercise 10 times per side.
PILATES ROLL-UP
In the Pilates roll-up, lie down on your mat. Raise your hands at a 90-degree angle. Now slowly try to lift your upper body off the mat until you are sitting upright. Keep your legs extended on the mat. In the second step, stretch your hands towards the tips of your toes. Then slowly lower your upper body back onto the mat. Repeat the exercise 15 times.
CARDIO
Studies show that moderate exercise can help eliminate lower abdominal fat. Just under 300 minutes per week is enough for this. Jogging, cycling, swimming and the like are perfect for this. Combine the sport best with interval training to achieve the greatest possible effect. Psst: 7 secret tricks against belly fat that every woman should know.
HIP-LIFT
The hip lift not only makes for a beautiful butt, it also helps get rid of belly fat. Lie on your back and put your legs up. Now lift your pelvis. Repeat the exercise 15 times.
DIET AGAINST LOWER BELLY FAT
Even if you are already eating healthy, there are foods that work specifically against lower belly fat. Incorporate them into your diet as regularly as possible. Here is our list for you.
- EGGS
Eggs contain many healthy ingredients such as omega-3 fatty acids, which reduce inflammation in the body and make you feel full faster. They are also a great support for burning belly fat, as they contain all nine amino acids essential for muscle building.
- GREEN TEA
Green tea works wonders in the fight against belly fat, as it stimulates fat metabolism. The body burns about four percent more fat when green tea is consumed regularly.
- ALMONDS
The perfect snack against lower belly fat: a study by the American Heart Association recently proved that almonds can demonstrably reduce the amount of fat on the legs and also on the belly.
