Many people think that crunches are the best exercises to get a flat, firm and toned tummy . However, this could be one of the least effective and monotonous ways of shedding belly fat. There are many different exercises that can help achieve the desired result very quickly. They involve all the muscles at the base and at the same time will help melt the excess fat easier and make your tight muscle and abdominal area.
Therefore, we decided to introduce 4 Effective abdominal exercises to burn fat (no creaks!)
# 1 abdominal twist
Lie down on the floor with feet flat. Report knees up in a position of abs. Lift the upper part of his body at 45 degrees relative to the ground, and turn left. Then return to the starting position, and turn again on the right side.
You can climb the legs off the floor and hold a dumbbell in your hand, so you can do more intense exercise.
This exercise will help get rid of love handles, because it targets the abdominal muscles, squeezing muscles and midsection.
No. 2 Scale Pose
sit and cross your legs. Place the palms of your hands next to your hips, but make sure they are looking down on the floor. Then exhale and push your hands against the floor. Engage your core muscles and lift your body off the flour.
If this is difficult for you, push against the ground in order to feel the resistance, and hold this position for 10-15 seconds.
This is an isometric exercise and when it comes to resistance training the core, this is considered one of the best. Simply hold the position, and not in contact with the muscles while holding it. This exercise will help tone muscles and melt the excess fat from your belly.
# 3 swan dive
line your stomach and stretch your arms in front of you. Make sure your legs are stretched out behind you. Lift the upper part of his body, along with soil arms and hold for 10-15 seconds. To make the exercise more intense, you can raise your legs off the ground, but make sure they are completely straight.
The posterior chain or group of muscles responsible for the back of the body is the main focus of this exercise. In order to increase the strength of its core and to avoid injury, you need to tone and tighten the muscles of this muscle group. This exercise will provide excellent results!
# 4 V Pose
You need to sit down and stretch your legs in front of you. Take the calves or one of his big toes, and hold this position.
At the same time, you have to lean back. In order to create a V shape with your body, flexing the muscles of the base. You can keep this position using only your core muscles for 10-15 seconds in order to make the most strenuous exercise.
In order to obtain the best results, it is very important to a program routine:
By doing abdominal twist, you need to do 4 sets:
– 1 set of 5 repetitions
– 2 and 3 series of 8-10 repetitions
-. 4 game to do repetitions as much as possible
– In the intervals, you can rest for 30-40 seconds
By doing isometrics, necessary to prolong the retention by doing the exercises, as they can not be repeated. You need to hold each position for 10-15 seconds and then pause for 10 seconds longer than the time maintaining the position (if the position is maintained for 15 seconds, the rest should be half a minute). Repeat 4 times for each position.
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