9 Exercises To Burn Belly Fat In Less Than A Month!

See these amazing exercises, which will help remove stomach fat and strengthen abdominal muscles.

Beginners

  • Plank – put on his hands and knees, the contraction of the muscles of the back and intestine. The lower arms should be eliminated and legs spread out. I end up lying on the foot piece. Keep your hips up, back and neck rest, holding it for 30 seconds and then return to the starting position. You should gradually increase the time, start with 15 seconds with 3 games per day and include five seconds each day. With its exercise will be able to work your legs, arms and shoulders.
  • contraction Butterfly – they are in the back, turn your knees to one side, placing plants close to your body and hands still behind his head with elbows close to the line of the ear. Contract your abs, twist and take half the couple of inches off the ground section to your legs. Floor and return to starting position. Repeat the exercise 10 times.
  • side by side – lie on the floor with knees bent, leveling feet on the floor and arms at the sides. Slide the left hand to the left foot and enjoy during their movement. Adjust the neck and head and press the lower back on the floor. Return to the starting position and switch sides. Repeat the exercise 15 times for each side.

intermediate movements

  • Scissors – lie on the floor with his hands behind his head. Set your abs and simultaneously raise the right knee and touch one side of the elbow. Then switch sides. Repeat 15 times for each side in 2 series, while drawing the abs in a smooth motion. Rest your hands so you do not pull your neck.
  • toes – straight legs, amplifying them to the ceiling. Rest your arms by your body and should be lying. Inhale while solving muscle strength and amplification of the hands towards the toes. The level of your back against the floor. Repeat 15 times.
  • reverse mash with resistance groups – rest with knees bent and arms carried by his body, holding one end of the band in each hand. Wrap the band around the covers of The Shins and lift your knees toward the middle of the section to her hips and hoisted off the ground. so remain for 3 seconds and then return to the starting position. Do 10 repetitions in 2 games.

advanced moves

  • oscillations leg – are in the back and secure the arms to the sides. Inhale while lifting the legs and feet, which attracts the navel to your spine and bring the legs to the right side 5 inches from the initial stage. Return to the starting position and repeat the same movements on the right side. Do 15 repetitions on each side in 3 sets.
  • Ball Leg Lift – are in a ball face down and place your hands on the floor, rolling the ball forward. Levelling feet heads the ball. Then lift your right leg a few inches toward the ceiling and keep the left leg and back straight and holding for 3 seconds. Then lower it. Do 10 repetitions for each leg. It includes two redundancies each week in order to show signs of improvement.
  • Knee-ups – take two chairs with strong backs and place between them. Twisting the elbow a little and let the shoulders stay down. Lift your head and midsection and neck rest. Abs should be tight while inhaling and transmit knees to the midsection. Not swing forward and backward. When it is too annoying for you, you can lift one knee at a time. Repeat the exercise 15 times in 3 sets.

The following activities may help slow burning fat midsection, but remember not to neglect the cardio exercises, practicing them more than 3 times a week.

  • Medicine Ball Swing – set the legs at shoulder width apart and standing on the floor. Then turn the knees, and take a ball in his hands. Start squatting and moving the ball back and between the legs. Stand up and turn in front of you and overheads. Repeat the activity 20 times.
  • abdominal retention – take a chair and sit on the edge, put his hands on him, too. Pointing fingers toward your knees. Get your stomach muscles and transmit the toes 2-4 inches off the ground and then lift the buttock seat remained so for 10 seconds. Finally, lower your body and rest for a moment.
  • One hundred – sit high on a mat with your knees bent in the middle section and placing your hands along its edges. Twist your knees and palms face down while sniffing. Lift your head and shoulders, while the pump 6 inch arms, reaching fingers. Inhale and exhale by 5. 5 pumps hundred bombs. Click on the lower back to the floor and lower abdominal pulling them toward the spine.
  • squat thrust turn with – Stand up and set your feet while open places arms to shoulder height. Hunch down with the knee bent to 90 or and turn the abdominal area to one side. You can rest after doing the same movements on the other side.
  • Cobra – lie on the floor face down and set the palms by the midsection. Raise your head and fix the midsection and shoulders off the floor while pulling the shoulders down. so remain for 2 seconds and lower the body. Do 8-10 reps.

source: keepyourbody.org

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