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to reduce weight
Im a mother of a 2 year 0ld baby. age 26 weighing 64kg.my tummy is very very big. im increasing weight day by day. Totally worried. Tried reducing food and walking more no reaction.finding very difficult to do my work, getting tired easily doesnt like to do anything. Please tell me a way to reduce my weight, specially my tummy weight.
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Try changing what you eat, rather than reducing total intake. More vegetables, especially green leafy ones, cut back on starches and fried foods. Don't eat white flour, pasta, white rice or white potatoes. If you starve yourself, your body will go into famine mode and try to hold on to those fat reserves. Drink lots of water.
With a 2 year old, you're pressed for time. Try skipping rope for 10 minutes; it gives the same aerobic benefits as 30 minutes of running. Here's a killer core workout that'll take about 15 minutes:
1. "Farmer" Burns Stomach Flattener- Stand with arms at sides relaxed. Inhale through nose without letting stomach expand (just gently tense to avoid this). Now force air down & outward WITHOUT letting it out for 2-5 seconds. Let air out slowly while tensing your stomach muscles even more.
2. Vacuums- Bend forward expelling ALL air out of lungs. Now without inhaling stand up pulling diaphragm/stomach under rib cage hold for 8 seconds. When you release let air draw in through nose. Do this for 10 reps
3. Tai Chi Waist Turner- stand with arms hanging loosely at sides rotate torso letting arms bend at elbows until they slap kidney area. This is done for 50 reps.
4. Back arch with forward bend & squeeze- With hands on hips inhale as you arch back as far as you can. Then exhale as you bend forward squeezing abs. 10 reps
5. Dynamic side bend w/isometric squeeze- Hold one arm overhead inhale as you bend as far to one side as you can, then move in & out just one half inch for 50 reps finishing with a 8 second squeeze of sides. Repeat on opposite side. {note: once doing movement you are breathing}
6. Hands overhead side bend- Lace fingers palms up overhead inhale bend to one side flex as hard as you can while holding 8 seconds. Do this 6 times then switch sides.
7. Trunk rotators- With hands on hips inhale hold breath as you circle around then exhale each time you reach start point. This is done for 10 then repeat in other direction.
All this will help you build muscle tone. More muscle will allow you to burn fat even while you're at rest.
Hope this helps.
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The best work out you can do is crunches, side crunches, and leg lifts.. they really target the abdominals go get a 18 minute ab workout video.
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