Tummy Exercise

Basic Tummy Exercise

A healthy body is a healthy mind; and a healthy mind is a healthy existence. It may sound like an astonishing piece of information, but the fact is that the root of all our problems lies in our stomachs. Acne, stress, laziness, physical illnesses is all a result of an unhealthy stomach. Even when we define obesity, it is about a bulging stomach. A healthy person is one who looks after every part of the body, come-what-may. To ensure good health you must spend some time exercising everyday. Apart from good health you will also feel enthusiastic, energetic, confident and look good. Yes, being attractive is a result of exercises and proper food in-take.Every body pat requires a different exercise routine. The means of exercising the arms is different from the was we can exercise our stomach.

Tummy exercises can be done at home or at the gym. The exercises we do, keeps our tummy flat and well toned, allowing us to wear all that we wish to wear, without being worried about those bulges or tiers. The most common type of tummy exercises is tummy crunches that are done on a flat surface.

Tummy exercises can be divided into upper tummy and lower tummy crunches. For the upper tummy you are required to lie flat on the floor and bend your knees. Place your hands behind your head and lift yourself upper torso facing upwards and then lower yourself. Repeat this twenty times; take a break and repeat the cycle three to four times.

For the lower tummy you have to do what is called reverse crunches. In this case you will have to raise your legs slowly and lower them. Repeat this twenty times, take a break and repeat the cycle three to four times.

Even if you follow this routine daily for about ten minutes, within no time you will have a well-toned stomach; one that will be the center o

If you really, really want to perform some 'normal' tummy exercises - which completely focus on the abdominal muscles - at least choose the ones that give you the most 'bang for the buck' (which means the best results with the least effort). The best ab exercises are generally considered to be the following:

1. The Bicycle Maneuver
2. Exercise Ball Crunches
3. Reverse Crunches
4. The Plank
5. Captain's Chair Knee Raises

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How to Lose Tummy Fat

Tummy fat does not have any miracle cure. This is also because the stomach is one amongst the most obstinate holdout of fat for many people. Without tummy tucks and liposuction, reduction of tummy fat takes place at a slow rate.

Since there are no quick pills or quick diets for tummy fat, patients who have problems with their tummy fat need to embark on a healthy way to lose it. Another important factor through which the patient can lose tummy fat regularly is by cardiovascular exercise.

Health Problems related to Tummy Fat:

Tummy fat is the direct cause for many heart related ailments such as blood pressure, heart attack, and stroke. Hence, it is important to maintain the tummy fat under control at an early stage.

In addition, tummy fat is also responsible for other diseases related to sleep disorders and even diabetes.

Tips to keep tummy fat under control:

-Reduce the calorie intake. This is the best way by which you reduce the intake of calories that you consume.

-Drink less beer. Beer is bad for you due to a number of reasons. Excess consumption of beer causes the person to consume fewer calories than what the body requires.

-Consume food that has less sugar in it. This will help you to lose your tummy fat. Unlike the sugars found in vegetables and fruits, sugar found in soda and junk food burn slowly.

-Eat liberal quantities of raw foods, fruits and vegetables.

-Eat foods that are rich in olive oil. It keeps the cholesterol down and burns fat.

-Drink more fruit juice and water.

-Tuna and Salmon also are good sources of Omega 3 fatty acids and protein. This gives boos to the immune system and contributes to tummy fat loss. Include this in your diet plan at least three times each week.

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How to Lose Chest Fat

Chest fat is more common in case of men rather than women. Compared to women, men find it more difficult to burn their chest fat.

If you lose your fat within a few weeks, you are a lucky person. This is because chest fat is very stubborn and takes a long time to burn. However, if you fall under the others category, it is important that you perform both regular exercise and take a healthy diet. This is the best way in which you can burn your chest fat.

Health Related Risks of Chest Fat:

American researchers have recently stated that, chest fat can cause a higher risk of insulin resistance. This is a precursor condition of type 2 diabetes.

Apart from the above, chest fat increases your risk of heart related ailments, diabetes, blood pressure and stroke.

Hence, if you think that your chest fat is not a big issue for your body, you have to do a serious rethink.

Tips to Lose Chest Fat:

If you still struggle to burn your chest fat, follow some simple guidelines and you are sure to lose both your body weight and your chest fat.

Eat less carbohydrate. Do not eat more than 30 grams each day. Continue with this diet until you achieve your fat loss goal. You can see the results within 1-2 days.

Stay away from any junk food. If you want to lose chest fat, you have to lose your body fat also. To do this, you have to go on a fat loss diet.

Go for a healthy diet plan. See to it that, you consume more of vegetables and fruits and less of processed foods.

Follow these steps and you can proudly display your toned chest and your makeover to your friends in no time!.

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Benefits of Exercising

• Boost to your emotional well being – Even light exercise can help boost your
mood. Also, more intense exercise can stimulate the release of mood elevating
compounds called endorphins.

• Reduce risk of heart disease – If you are overweight or obese, you are more
prone to heart disease, as you have a higher risk of cardiovascular disease. You
can improve your cardiovascular function if you partake in exercise.

• Improvement to memory – If you exercise more regularly, you move blood
and oxygen to all your body’s organs, including the brain, which is great for
revitalising your mind.

• Reduced risk of Diabetes – Physically active people are less likely to develop
Diabetes, as exercise increases the body’s ability to use sugar for energy and
thereby decreases the need for insulin.

• Other benefits include: - Improved sleep pattern, increased strength,
improved energy level, pain relief, longevity and increased bone density.

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Physical Activity

Getting active is one of the best ways to lose weight and keep fit. There are all sorts of activities and sports that can get you moving and aid weight loss. Being physically active is not just a good way to lose weight it also keeps you fit and healthy. Cycling, Dance, Football, Gym, Running/Jogging, Racket Sports, Swimming, Tai Chi, Walking/Rambling and Yoga.



Calories and Weight

A pound of fat equals 3500 calories. To lose 1 pound a week you will need to expend 3500 more calories than you eat that week, whether through increased activity or decreased eating or both. Losing 1-2 pounds of fat a week is a sensible goal, and so you will want to use the combination of increased activity and eating less that will total 3500 calories for 7 days.

Although exercising is great just being more active is also a good way to burn calories. There are many small changing you can make to your daily routine that will burn calories for example:

• Take the stairs instead of the lift
• Keep walking whilst the escalator caries you up
• Walk or cycle instead of driving short distances
• Park your car further away than you need to or get off the bus one early
• Do some exercise on your lunch hour - swimming, yoga etc

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Healthy Eating

Why is healthy eating important?

As we get older, managing your weight properly and getting the right balance of food types will improve your overall feeling of well-being, whilst also reducing the risk of developing illness and diseases.

Do you have a healthy diet?

Healthy diet explained:


:. Try to have plenty of starchy foods such as rice, bread, pasta, potatoes,breakfast cereals, yams and sweet potatoes. Always try to go for the wholemeal variety in these foods where possible

:. Aim to have five portions of a variety of fruit and vegetables daily

:. Use a moderate amount of dairy product and look for low fat varieties.

:. Moderate amount of meat, fish or alternatives such as eggs, beans, peas and lentils - look for lower fat versions where possible

:. The occasional treat (foods that are higher in fat, salt and/or added sugar should
only be eaten in moderation)

:. Little salt - always read the label

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Play Time is Family Time

•Nothing is more contagious than the affection and energy gained from your preschooler during play.

•Hide n’ seek games follow the traditional peek-a-boo fun that your baby once thrived on.

•Preschoolers adore art. Make an art table outside in your backyard. Paint, glue, and draw to your heart’s content.

•Get outside and explore. Gather leaves and ask your child to sort by size, color, or shape.

•Use bean-bags to bowl down empty plastic bottles, or cut 2-litter milk bottles in half and roll a small ball back and forth to scoop it up using your homemade glove.

•Container play is a great opportunity to work fine motor skills as well as problem solving abilities. Use a large coffee can and cut out various sized circles in the lid. Have your young preschooler fill the can by pushing objects through the correct sized holes.

•Make your own “treasure” bag by using a pillowcase filled with various objects, including, a spoon, ball, cup, book, or small doll. Ask your child to close their eyes and locate the object you ask for by touch only.

•Preschool play is time to grow, learn, and explore together; so get down on the floor and enjoy!

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Develop Healthy Habits in the First Three Years

Developing healthy nutrition, movement, and exercise habits starts young. As early as 10 months babies are running about exploring their environments. Teach your children the habit of movement beginning in the early years:

:. When baby is 6-10 months of age, walk with baby in stroller or in a baby carrier.

:. When baby can walk, begin exploring your garden, go for short walks in front of your home, and delight in trips to the park.

:. Encourage your preschooler to play, jump, throw, skip, and run.

:. Walk as a family to and from school.

:. Walk around the block after dinner.

:. Play catch, shoot the basketball, and kick the soccer ball for 10 minutes anytime!

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