Exercises for your body
Which figure do you have? Do you store fat around your waist or on your stomach? With these exercises, which are especially suited to your body, you will soon be completely comfortable in your own skin.
the apple
Are your legs nice and slim but there is a roll of fat hanging over your jeans? Then the belly is the problem area and your body is the “apple” type.
A ‘hanging belly’ can be corrected by, among other things, the abs to train. Strong abdominal muscles also ensure good posture and fewer back complaints.
Exercises for the apple:
- Forget expensive and complicated equipment and stick to the so-called crunch exercise. This is a simple but effective exercise to train your abs.
- Lie on your back with your hands behind your head. To make it more comfortable for yourself, you can lie down on a mat. Raise your legs until they form an angle of approximately 90 degrees with your body.
- Then move your upper body – head and shoulders – up and down again by tightening your abs. While making these moves, keep your gaze on one point and focus on your abs. Be careful not to lift or pull the upper body along with your head and shoulders.
- Every day 4 x 12 repetitions is enough to make a flat stomach to get and keep. Build it up slowly and don’t stop once you have a tight tummy. The abdominal muscles are trained quickly, but this is also reduced very quickly.
- With a combined abdominal exercise you train the upper and lower abdominal muscles. Lie on your back, with your legs bent. Place your hands behind the head with your elbows wide. Raise your shoulders off the ground and go back down. Alternately bring the left and right elbows toward your right and left knee. Do the exercise 10 times and rest for 30 seconds between exercises.
- Also during the day, if you do sedentary work, for example, it is recommended to tighten the abdominal muscles and not to slump/hang on the chair. Walking occasionally and taking the stairs instead of the elevator is also great for the abs.
the pear
Do you have a nice flat stomach, but are your buttocks and thighs on the full side? As a ‘peer’, this area deserves extra attention. If you would like to be a bit slimmer below the waist, it is best to do exercises in which you move your legs as much as possible, such as cycling. This allows you to burn the fat in the right place.
Unfortunately, the fat in this area is quite stubborn, so you have to train hard for it. Most exercises take up a lot of time and that is usually something you do not have. With the exercises below you lose about fifteen minutes a day, but slowly everything becomes tighter and smoother.
Exercises for the pear:
- Lie on your side and make sure your shoulders, hips and toes are nicely aligned. It is important that your back remains straight. Raise your leg and lower it again. Build up the number of times slowly. For example, start with 12 x a day and build up to 20 x. Then switch legs. Also keep your attention on your feet. Always pull your toes a little towards you and do not stretch them away from you.
- Lie on your back and prop your elbows on the floor. Place your feet flat on the floor so that your legs are bent. Straighten your right leg and lift it 20 times. Then switch legs. Build this up again slowly. You will naturally feel when you are trying to do too much.