The best exercises to reduce centimeters and voice

A. Document Of Dr. Rosan Clinic, Medical and Rehabilitation CenterPhysiotherapists refer to a few exercises to work in the abdomen and core, including vertical: Rotation of trunk with elastic band and press paloff. Two standing exercises are effective Reduce abdomen and waist.

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According to him Report“He is The strengthening of the abdomen and core It’s not just about wearing toned belly, but Significant advantages for health and normal well“.

Fijiotherapy recommended foot exercises to work in the abdomen and core

In the document, the Physiotherapy They recommend, Standing Exercises, Rotation of trunk with elastic band and press Paloff. These methods can help Reduce centimeters from abdomen and waistThe resistance of strengthening the core and working for rotation.

In addition, both Foot exercises They focus on the stability of the trunk by preventing the tension of the band or cable.

These are Foot exercises They are an excellent choice Work strength, stability and power. He is Press PollofEspecially, popularly known for its influence Strengthen the core And the The stability of the trunk. How do everyone do and what benefits do they have in time?

#Trunk rotation with elastic band

It is ideal for reinforcing Landing muscles, They can help stabilize the waist and reduce centimeters. To practice it, the Physiotherapy Indicate in the document Dr. Rosan Clinic, Medical and Rehabilitation Center Follow these Steps::

• Stand upBeside a door.

• Hold one Elastic band Hold the medium height and with cross hands in front of the chest.

• Put your feet on the floor, Turn the trunk On the side, keeping The abdomen hesitated.

• Back Starting position And repeat the exercise. Then change the side.

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#Press Pollof

One another Foot exercise Recommended Physiotherapy That’s it Press PollofFocused on working Core musclesWhat it puts on Isometric tension In muscle groups, the weight moves the weight from a set of cables.

With Strengthen the core Inclined by oblique muscles, abdominal transverse and spine erector, which provide Improve waist stability and posture. To practice this, in the document Physiotherapy They suggest that they are following Steps::

• Put in the same position as the trunk rotation exercise The abdomen hesitated And the A steady body.

• Do one The trunk torsion And bring the fist near the abdomen, in control and slowly recovering Start of positionL.

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According to Physiotherapy expertsBoth Trunk rotation with elastic band Like him Press Pollof They are exercises “The Abdominal In a very full way, they are sloping, as they are focused on the upper, medium and lower abdomen”.

In this regard, we must remember that these types of exercises can help strengthen and tone Abdominal musclesBut this does not mean that Abdominal fat It is reduced in a centralized manner in this area.

Exercises for Upper, medium, lower and oblique abdominal Do not lower directly Abdominal fat. The fat is removed with A A deficit of normal caloriesThat is, by eating less calories than the body burns, as prescribed Spanish Nutrition and Dietetics Academy.

Other Standing Exercises, with the same benefits

In addition to recommended exercises Physiotherapy In it Document Mentioned, it stands out that there is Exercises that are still standing It contributes Strengthen the abdomen and core, And are as effective as submitted.

Here we will leave you more options Reduce centimeters from abdomen and waist. Note:

1. The foot plate against the wall

This is a low influence exercise, ideal for activating Abdominal musclesIt helps to strengthen the core and provides stability to the torso.

Practice Standing ironWere, and,, and,, and,, and,.. Put yourself in front of the wallSupports the palms of the hands on it. I have the strength as you want to push it. Shrink the pelvis for 30 seconds. This is a low impact alternative to strengthen the core.

2. Front kicks

This exercise helps to work AbdominalWere, and,, and,, and,, and,.. Improve Equilibrium and coordination. To practice it, stand, get Abdominal And start one Front kickSubstituting the legs.

3. The waist turns with weight

That’s it Foot exercise It helps you strengthen The oblique, Muscles needed to define the waist. To practice this, it is necessary to hold A light weight or bottle of waterPlacing both hands in front of the chest. Turn slowly from the side of the torso, but keep The abdomen has entered the deal.

4. The high knees with the torsion

That’s it Foot exercise Can help you work Abdominal coreAt the same time, the heart rate increases and promotes the burning of calories. Run at the site by raising it, to practice it The knees to the chest, Meanwhile take the opposite elbow to the knee to raise the knee.

5. Side Flexins with Dumbbells

That’s it Foot exercise Tone can help you Borns. To practice it, hold it Dumbbell In one hand, make a standing flex The torso That side. Then, come back to the center and repeat from the other side.

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Why should the abdominal and stand up waist train?

Work in the abdomen in the vertical position It stimulates core muscle activation than traditional exercises in the soil, as it is necessary to maintain the stability of the entire body.

This exercise improves Body posture And will contribute Loss of body fat, Especially around the waist.

Con ConstantExercises mentioned in this article can help you strengthen Abdominal coreReduce centimeters at the waist and improve your posture. However, it is important to understand it Real damage of abdominal fat This can only be achieved by handling one Deficit of moderate calories.

Key, as already mentioned, combining Training With each other A balanced diet And healthy living habits, which are controlled Stress and sleep well.

This information does not replace the doctor’s diagnosis or prescription in any case. It is important to go to a specialist when symptoms occur in the case of illness and always self -united.