If you want to have a toned and fat free figure, you need to bear in mind that there are exercises that are better suited to burning off fat than others. The way the exercises are performed, whether isometric or favouring the cardiovascular system, also influences the way fat is burned off. The ideal way is to combine routines that contain toning and aerobic exercises. This way the fats are transformed into muscle and definition is given to the silhouette of your figure.
You have to work the three abdominal groups: the lower, upper and lateral. With your back on the floor and your legs bent, make a series of 16 repetitions up and down to the mid back position. Then make another series of up and down repetitions in two stages, followed by another series in which you sustain the up position eight times. Rest and repeat the routine for the laterals. The classic position can be seen in the photograph, but you can also raise your legs or hang from a bar while lifting your legs 90 degrees.
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With squats you are principally working the muscles of the lower part your body. It is an exercise that you can perform the isometric way, strengthening the legs and buttocks. An alternative technique is to do split squats with a barbell above the head. This is one of the most complete physical exercises that you can do to burn off fat from all parts of your body, given that if works different muscle groups.
By using an exercise bike you will be working the lower part of your body aerobically. Start with a light, 15 minute routine, maintaining a constant rhythm and using a low to medium pedal resistance. Increase the resistance for five minutes and then return to a low or medium setting before finishing with a one-minute sprint. You will burn off even more fat if you choose to do this exercise on a real bicycle in the open air.
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Leg exercises on the floor
On all fours on the ground, firstly stretch the right leg backwards until it is in line with your back. Move the leg up and down 16 times, without surpassing the line of your back. Maintain the leg in the up position eight times. Now take a break for a couple of seconds and then repeat this series two more times. Then do the same series with the left leg. Repeat this exercise again but this time with the knee bent at a 90 degree angle. By doing this exercise you will tone muscles and buttocks. Remember, unlike the woman in the photograph, keep your back straight if you want to avoid injury.
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Weight exercises for the upper body
You will firm up your arms, chest and back with this series of weight exercises. You do not need to overload yourself with too much weight. It is sufficient to use medium weights of between one and three kilograms. Undertake three series of 16 repetitions, raising the arms above the head like in the image. Afterwards, keep the weights above your head for eight seconds. Repeat this exercise, this time outstretch your arms to the sides until they are in line with your shoulders. You can combine this exercise with squats.
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With your body stretched face down, your legs together and your hands on the ground to shoulder height, do a series of between eight and 16 press-ups at a normal pace. Rest for a few seconds and then repeat at double pace. Finish off by holding yourself up for between four and eight seconds and then again halfway up. Remember to maintain a good posture during the exercise, with head, back and feet aligned.
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Running a few miles helps to improve your cardiovascular system. The faster your heart pumps, the easier it is to eliminate toxins and fats. Start off by walking for a few minutes and little by little increase your speed. Maintain a steady rhythm for about 10 minutes and then keep speeding up and slowing down for the next 10 minutes. Return to a steady rhythm for five to 10 minutes and then progressively slow your pace before coming to a stop.
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Swimming is one of the sports that works all the body’s muscles while giving your cardiovascular system a workout at the same time. This is why it is ideal for reducing fats that have built up in the body. Water presents more resistance to movement as it is denser than air. Therefore, you can work your muscles even harder by carrying out arm and leg exercises in the water.
Create a routine
Combine these exercises and their intensity for approximately one hour, three times a week. If you want quicker results, try doing 45 minutes or an hour each day. To obtain a great physique, you will ideally want to design each session so that you work the muscle groups in both the lower and upper parts of the body. Finally, remember it is very important to eat a healthy diet, drink water and stretch before and after doing exercise.
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