Boot Camp Workouts for Women for a Flat Stomach
Despite our wonderful curves, we women want to remain flat in the stomach. From fitting dresses, swim costumes, and even everyday shirts, an entire range of wardrobe options are open to those with a flat tummy. Getting there and staying there, however, is difficult. The abdominal area needs to be exercised regularly and intensely to avoid the buildup of fat. Each body is unique, and some bodies may have a higher tendency to put on weight in the belly, which creates even more stress. Fear not, a Boot Camp Sydney workout can provide the intensity that we females need to keep our mid-region in shape.
By working out the abdomen and core area, a flat stomach can be attained. The first, classic exercise is crunches. The basic crunch is done by lying down on your back, bending your knees with feet planted on the ground, folding your arms over the chest or keeping them at your side, and raising yourself up using your abs (the muscles on your stomach). Keep your lower back on the floor, and do not use your back or arms to propel yourself forward as this defeats the purpose of the exercise. As you reach up towards your knees, slowly exhale and then go back down to the lying position again. This completes one repetition. For an effective set, 20-35 repetitions (based on your stamina) are recommended and for an effective workout, 1-3 sets are recommended. For further intensity, you can lift yourself up only halfway, just past the point where the abs are stretched, or do the crunches on an exercise ball.
Another effective bootcamps Bondi exercise for the abdomen is the plank or prone hold. This is started by lying face down on a mat with forearms and palms flat underneath your shoulders. Push the body off the floor with the elbows, resting only on the toes and forearms (region from elbows to palms). The back should be in a straight line, not caving down towards the floor or sticking out in the air. This can be controlled by adjusting the angle of the pelvic slightly and squeezing the abs. Hold the final position for 30 to 60 seconds and repeat 5-6 times. A fit abdominal region will be able to hold up for 2 minutes.
If you have access to gym equipment, you can use the captain's chair for an abdominal workout equal to that of a Personal Trainers Sydney. Start by standing on the chair and gripping the handles for stability. Raise the knees and legs by pushing the back towards the backrest pad and contracting the abdominal muscles. Avoid swinging the legs and arching the back. Lower the legs back down slowly to complete one repetition. 12-16 repetitions make one set and 1-3 sets are recommended.
The above bootcamp intense exercises will help you lose weight around your abdominal and belly area and develop a flat stomach. The side benefits also include a stronger back and core for better support and stability. Muscles are built during periods of rest, not activity, so there should be a day's break between each workout. Furthermore, an appropriate, healthy diet should balance the exercise so that the muscles can build and the body can regain energy. With all conditions met, however, getting that flat stomach can be a reality with these simple exercises.
Despite our wonderful curves, we women want to remain flat in the stomach. From fitting dresses, swim costumes, and even everyday shirts, an entire range of wardrobe options are open to those with a flat tummy. Getting there and staying there, however, is difficult. The abdominal area needs to be exercised regularly and intensely to avoid the buildup of fat. Each body is unique, and some bodies may have a higher tendency to put on weight in the belly, which creates even more stress. Fear not, a Boot Camp Sydney workout can provide the intensity that we females need to keep our mid-region in shape.
By working out the abdomen and core area, a flat stomach can be attained. The first, classic exercise is crunches. The basic crunch is done by lying down on your back, bending your knees with feet planted on the ground, folding your arms over the chest or keeping them at your side, and raising yourself up using your abs (the muscles on your stomach). Keep your lower back on the floor, and do not use your back or arms to propel yourself forward as this defeats the purpose of the exercise. As you reach up towards your knees, slowly exhale and then go back down to the lying position again. This completes one repetition. For an effective set, 20-35 repetitions (based on your stamina) are recommended and for an effective workout, 1-3 sets are recommended. For further intensity, you can lift yourself up only halfway, just past the point where the abs are stretched, or do the crunches on an exercise ball.
Another effective bootcamps Bondi exercise for the abdomen is the plank or prone hold. This is started by lying face down on a mat with forearms and palms flat underneath your shoulders. Push the body off the floor with the elbows, resting only on the toes and forearms (region from elbows to palms). The back should be in a straight line, not caving down towards the floor or sticking out in the air. This can be controlled by adjusting the angle of the pelvic slightly and squeezing the abs. Hold the final position for 30 to 60 seconds and repeat 5-6 times. A fit abdominal region will be able to hold up for 2 minutes.
If you have access to gym equipment, you can use the captain's chair for an abdominal workout equal to that of a Personal Trainers Sydney. Start by standing on the chair and gripping the handles for stability. Raise the knees and legs by pushing the back towards the backrest pad and contracting the abdominal muscles. Avoid swinging the legs and arching the back. Lower the legs back down slowly to complete one repetition. 12-16 repetitions make one set and 1-3 sets are recommended.
The above bootcamp intense exercises will help you lose weight around your abdominal and belly area and develop a flat stomach. The side benefits also include a stronger back and core for better support and stability. Muscles are built during periods of rest, not activity, so there should be a day's break between each workout. Furthermore, an appropriate, healthy diet should balance the exercise so that the muscles can build and the body can regain energy. With all conditions met, however, getting that flat stomach can be a reality with these simple exercises.
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