We know that one of the most common symptoms of menopausewhen a decrease in estrogen levels occurs, it is the loss of muscle mass that derives in sagging. The muscles become weaker, and to combat this sagging experts recommend incorporating the practice of regular physical exercise in our daily routine. In addition, During this phase weight is usually gained and fat accumulates in areas such as belly or in the shoulder area, close to the shoulders.
To Eliminate back rolls or “Michelines” In the abdomen, Mar Flores has given the keys that we must follow, and that they work for her, she has shared it on her Instagram profile. So if you want to wear a slender back and keep fit from 50, attentive to the tricks of the model and businesswoman. We explain how you can do it from home and enjoy its benefits.
What to do to lower the abdomen in menopause?
To strengthen the abdomen and the Mar Flores’s back raises an exercise that is included in its 21 -day ‘fitness’ practices challenge. Don’t worry if you don’t have experience In the world of sport, because it is ideal for all, and we can practice it from anywhere, be it gym, house, outdoor … dare to implement this training routine in your day to day! Accompanied by her coach @juanjotrainer, the model has explained what we should take into account when doing this exercise.
We put our knees and try to grow as much as possible. We take a weigh with both hands, -relatively small-, and put it on the side of the leg and from there we take it diagonally in line with the other shoulder. From this position, we make 10 repetitions. Whenever the movement is made from above, “I give the air and squeeze the abdomen,” says the ‘coach’, who also warns that we must Be careful with the lumbar zone so as not to crawl it back. With this exercise you will work the abdomen at the same time as the muscles of the back. If you want to add some more to your routine, attentive to these advice from an expert.
How to tone women’s back?
The exercise that flowers is perfect because the muscles of the back and abdomen work. Even so, there are other specific ones that can eliminate back fat and that you can accompany with the one we have mentioned above. The center coach has proposed themButterfly effect @diego_fitnessefm, through social networks. We talk about three exercises that They can “definitely” eliminate back rolls.
The first exercise that Diego stands out is “Jalón to the chest”, which according to emphasize focuses specifically on the back. The following exercise consists of an abdominal routine. An example is to bring the knees to the chest, while the back leans in the same direction. Finally, the professional expresses that it is very important introduce some cardiosuch as bicycle or ‘spinning’. Other exercises recommended by Patry Jordan to Mujer.es son:
- Remo: For the lower and middle back. Fortcales the dorsal musculature and improves the posture.
- Plate in plate: Core exercise. Not only does the back strengthen, but also the center of our body (Core).
- Dead weight: buttocks and lower back. You will form your back, including buttocks and lower back, and the general force of the body will be improved.
Food also plays a very important role. The ‘influencer’ and coach advises to include vegetables (to obtain a wide range of vitamins, minerals and fiber), proteins (to increase muscle mass, ensure satiety and accelerate metabolism), and carbohydrates (whole grains such as wheat, corn, rye, oats, rice and barley as well as quinoa or potato).
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