Hi this is my second week of healthy eating and excercise my main goal is to drop 10kg and tone my stomache bottom and thighs if anyone has any tips or excercises that could help with this is would be greatly appreciated.
Beside diet you need to do regular cardio. The muscles you will be targeting with strength training are the lower portion of your rectus abominis muscle and your adductor muscles. Training these muscles should be done at least twice a week. Your adductors, however, can be trained as often as every other day and your abdominal muscles can be trained every day. Complete three sets of 10 to 12 repetitions for each exercise.
Balance your caloric intake by using a food diary to track the calories you consume and burn each day.
Aim for a 500 to 1,000 calorie deficit each day to result in a 1 to 2 lb. weight loss per week.
Make healthy food choices. At each meal, fill half of your plate with vegetables and fruit. Choose whole-grain breads and pastas, and consume low-fat versions of dairy products and lean protein such as chicken and fish.
#4 Get at least 2.5 to five hours of aerobic exercise every week. Walk, run or bike at a pace that causes your heart rate to increase and makes you break a sweat. Other aerobic options include swimming, group fitness classes and rollerblading.
Isolate the lower portion of your rectus abdominis with a reverse crunch. Lying on your back with your feet elevated, curl your hips up toward your spine, lifting your rear end off the ground slightly.
Target your adductors by lying on your side with the foot of your top leg on the ground behind the knee of your bottom leg. Perform leg lifts with your bottom leg, isolating the muscles of your inner thigh. Slowly lift your leg and lower it. Do not touch your leg to the ground in between repetitions.
If you google the exercises above you should be able to see how they are
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