5 High-efficiency Guides For Reducing Fat And Gaining Muscle

Reducing fat is a systemic process, its purpose is to reduce waste abdomen redundant fat, but the reduction of systemic sex fat, and cannot have the purpose of the abdominal model, that is to say, even if oneself thin came down, also can accompany waist abdomen flabby invisible phenomenon exists.

Abdominal training is to exercise the waist abdominal muscles, so as to tighten the waist abdominal skin and increase the abdominal muscle thickness so that the waist abdomen becomes tight and flat and full of line sense.

It may be frustrating for a lot of people, but knowing what your body is doing and how to lose belly fat will help you get rid of it quickly.

Our bodies store fat to store energy for use in times of hunger or need for endurance. Where is the best place to store all that energy? Up to the ends of your legs or arms? Primitive people are running every day, jumping up and down, if fat accumulation in the limbs, it is easy to affect the stability of the center of gravity.

When a person stands, the abdomen is closest to the center of gravity. Therefore, the accumulation of fat here this “reserve energy”, not easy to affect the change of the center of gravity.

Although it is impossible to reduce fat locally, if you combine the lower abdomen training with HIIT, you can not only improve the exercise heart rate, achieve the effect of whole-body fat loss, but also increase the muscles of the lower abdomen, make the lines clearer and increase the basic metabolism.

Perform the next 5 lower abdominal exercises for 30 seconds each, followed by a 15-second rest. Do as many rounds as you can and as many as you can in 30 seconds.

① Toe touch

• Step 1: Lie down on the floor. Lift legs until legs are perpendicular with the floor. Fully extend your arms above you. 
• Step 2: Reach for your toes with your hands. 
• Step 3: Hold for one second. Return to starting position.

② Supine leg lift

• Step 1 : Lie down with hands under the buttocks.
• Step 2 : Raise legs 15 to 20 inches. Exhale.
• Step 3 : Slowly lower the legs and repeat.

③ Tummy rolls and hips lifts

• Step 1: Pull your navel in toward your spine. Inhale.
• Step 2: Keeping your legs pointed straight up while push your legs up toward the ceiling.
• Step 3: Slowly lower your hips back to the floor. Legs return to the starting position, in the air with your knees aligned with your hips.
• Step 4: Repeat 10 to 12 times for one set.

④ Lie on your back with scissors feet

• Step 1: Lie on your back with your legs straight up toward the ceiling.
• Step 3: Squeeze your core and lower both of your legs 6-12 inches down to about a 45-degree angle.
• Step 4: Lift one leg up as your lower the other to the floor. Switch legs. Continue to alternate, moving your legs in a flutter motion.
• Step 5: Repeat for about 15 repetitions, and make sure not to speed up as you go.

⑤ The climber

• Step 1: Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
• Step 2: Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
• Step 3: Pull your right knee into your chest as far as you can.
• Step 4: Switch legs, pulling one knee out and bringing the other knee in.
• Step 5: Keep your hips down and run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.