3 Bedtime exercises to apply with the Apilean diet to lose weight
Here are three basic exercise routines that target the gut area and are suitable to do before going to sleep:
Abdominal Crunches:
How to Do It: Lie on your back with your knees bent and feet flat on the floor. Place your hands behind your head or crossed over your chest. Engage your core muscles and lift your upper body off the ground, bringing your chest towards your knees. Exhale as you crunch up, then inhale as you lower back down.
Repetitions: Aim for 15-20 repetitions.
Benefits: Abdominal crunches target the rectus abdominis muscles (the "six-pack" muscles) and can help strengthen and tone your core.
Leg Raises:
How to Do It: Lie on your back with your legs extended and hands by your sides or under your glutes for support. Keeping your legs straight, lift them towards the ceiling until they form a 90-degree angle with your torso. Slowly lower your legs back down towards the floor without letting them touch the ground.
Repetitions: Aim for 12-15 repetitions.
Benefits: Leg raises primarily target the lower abdominal muscles and hip flexors, helping to strengthen and tone the lower core area.
Plank:
How to Do It: Start in a push-up position with your hands directly beneath your shoulders and your body forming a straight line from head to heels. Engage your core muscles and hold this position, keeping your back flat and avoiding any sagging or arching. Focus on maintaining a strong and stable core throughout.
Duration: Hold the plank position for 30-60 seconds, or as long as you can maintain good form.
Benefits: The plank is an excellent exercise for strengthening the entire core, including the rectus abdominis, obliques, and transverse abdominis muscles. It also helps improve posture and stability.
Performing these exercises before bedtime can help activate and engage your core muscles, potentially leading to improved muscle tone and strength over time. However, it's essential to listen to your body and avoid overexertion, especially before sleep. If you experience any discomfort or pain, stop the exercises and consult with a healthcare professional. Here are some diets to go with this for maximum results.
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