The sedentary life of the modern human being ends up leading to serious health problems. Did you know that these problems can be solved or at least minimized? Here we will provide you with two sets of fat reduction, cholesterol control and helping exercise tips to reduce your glucose level.
In this text you will find several physical exercise tips to improve not only your self-esteem but also your health.
These two sets were specially developed according to the two largest accumulators of body fat: the abdomen and the butt. In appreciation of your reading, we will also include two bonus tips at the end of the article:
Set 1: 5 exercises to reduce localized fat
Set 2: 5 exercises to achieve the perfect glutes
Bonus Tips: How to reduce the level of cholesterol and glucose in the body through physical exercises?
Set 1 – 5 exercises to reduce abdominal localized fat
Physical exercises are extremely effective in lowering localized fats, however we must not forget to combine good nutrition. So let’s go to them:
When lying down with your belly directed to the ground, leaning with your elbows and your toes, lift your body as symmetrical as you can and remain in this position. Perform three sets of 30 seconds, increasing endurance time as you gain more control of your body. This exercise helps to work the deeper transverse abdominal muscle.
Hip flexion lying down
When lying on the floor, lift your legs upright, breathe, and lower until you touch your feet to the floor. Do three sets of 20 repetitions. This exercise helps to work the lower abdominal musculature, which is where the localized fat meets.
Lie flat on your back with firm feet, bend your knees. Soon after, bend your torso with your hands positioned behind your head and stretching toward your knees. Resume the starting position and repeat the same procedure.
- Do three sets of 20, always increasing the number of repetitions when necessary. This exercise helps to work the upper abdomen.
Lying on your back to the floor, position your leg, raising it 90 degrees to your hip. Lower your leg until your stretched foot is almost touching the ground. Repeat the same procedure with the other leg.
- Do three sets of alternating legs for 30 seconds. This exercise helps to work the lower portion of the abdomen.
Lie flat on your back with firm feet, bend your knees. Then bend your torso with your hands positioned behind your head in a rotating motion, directing your elbow to the opposite knee. Resume the starting position and repeat the same procedure for the other side.
- Do three sets of 20 each side, always adding the number of repetitions when necessary. This exercise helps to work the oblique muscles.
Lastly, do not forget to maintain a healthy diet and always perform the exercises with precision, controlling the breath. Focus, strength and discipline.
Set 2 – 5 exercises to achieve the perfect glutes
Every woman dreams of having the perfect butt, some aim to increase and others just harden. The truth is that through the correct exercises it is possible to realize this dream and achieve perfect glutes. So let’s go to the exercises:
With your feet apart in parallel, crouch down taking your hip back, similar to sitting on a chair, making a 90 degree angle. It is important to make sure that the knees are always behind the toes. The image on the side demonstrates how NOT to perform the squatting.
- Do three sets of 20 repetitions. This exercise is classic and has an incredible effect on the glutes, in addition to strengthening the thighs and legs.
With your feet apart in parallel, position your arms at your side and take a step forward, flexing your knee approximately 90 degrees.
Make sure that the other knee is carefully stretched parallel to the floor.
- Do three sets of 20 reps for each leg.
Standing hip flexion
Standing and standing upright, raise one of your legs at a 90-degree angle to your hip. Return to the starting position and repeat the same procedure with the other leg.
- Do three sets of 10 repetitions for each side of the leg.
Also standing with your legs apart, as well as the usual squatting, but with your feet pointing outwards, rest your hands on your hip and crouch until your thigh is parallel to the ground. Return to the starting position and repeat the exercise again.
- Do three sets of 10 repetitions.
Lie down on the floor and lean your head on the hand that is located below the body. Stretch your legs, let your knees together and put your other hand on the floor, in front of your belly. Then raise your leg at a 45-degree angle to the floor.
- Hold for about 5 seconds and repeat the same process with the other leg. Do three sets for each leg.
It is important to always respect the limit of your body and increase repetitions slowly, always trying to execute the movements with enough caution and accuracy, so success is guaranteed.
Bonus Tips – How to reduce the level of cholesterol and glucose in the body through physical exercises?
Dreaming of a perfect abdomen or gluteus is very common among the entire population. However, it is scary the addition of people who are having problems with high cholesterol or almost becoming diabetic and we know that self-esteem is very important, however, with your health do not play.
Did you know that through a routine with physical exercises, coupled with proper nutrition, is it possible to threaten all these problems? Keep reading for exercise tips to avoid all this headache.
There are two types of cholesterol essential for the functioning of our body, LDL and HDL. LDL is known as a villain because at high levels it can clog the arteries and result in numerous diseases. Since HDL is known as good cholesterol, it is responsible for decreasing the accumulation of fat.
The ideal is to always keep them between the desired limit and for this, exercises, such as walking, running, swimming and cycling, performed moderately, helps the body to turn glucose into energy through the use of oxygen, improving blood circulation in the body.
Increased blood glucose levels need to be treated carefully so that it does not develop into diabetes in the future. To take care of this problem it is fundamental to resort to physical exercises.
A great tip is aerobic exercise, such as those previously mentioned to reduce the level of localized fat and cholesterol, swimming, running and walking, with an average of two and a half hours per week performed moderately.
But you can also opt for bodybuilding in the gym, with three sets per week of 30 minutes each. Never forgetting to always consult your private physician before starting any of the mentioned physical activities.
As bodybuilding exercises we can cite the squat, which in addition to being one of the 5 exercises to achieve the perfect glutes, is also great for lowering the rate of blood glucose.
Other exercises that contribute greatly to improving quality of life are:
- The paddling: that is one of the best exercises also for the trunk.
- The fixed bar: although it is a bit more complex for beginners, it certainly brings excellent results.
After all these wonderful tips, it is clear that proper diet and exercise are great allies for significant evolution in our well being.
So be sure to practice all of the above exercises and always when you are down with low self-esteem, dissatisfied with your image in the mirror or with your blood test, remember that you can change this through our exercise tips for reduction of fat.
Also remember the importance of always carrying out the exercises with caution and precision, respecting the limit of your body and if necessary consult your private doctor.
Are you in doubt about an exercise? Or do you know more tips to share with us? Comment below that we will be pleased to hear your opinion on the subject! And if you like the story, share with your family and friends, spread the good, spread life.
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