Building a six pack abs is like a dream come true for everyone. It is one of the main goals among men and also among women. Everyone is trying harder is hard to get results. But many leave quickly due to many problems. Such as injury or demotivation due to no results. If you are still experiencing this problem, relax and learn the best and effective way, you can work hard effectively to lose belly .
For fast results you should adopt a healthy eating habit that can increase metabolism to burn calories without any effort. So your effort can burn more extra calories. Learn these sequences of exercises to lose belly . Whatever the degree of vanity, many women are always looking for the perfect body and behind belly-losing exercises . Whether those who want to lose a few pounds or those who are on a perpetual quest for the perfect body. Learn more about Lose Belly exercises .
1 – Lie on the floor or on the mat, keeping your back pressed to the floor with your legs straight.
2 – Now lift them up, just above the ground. Put your hands behind your head and slightly flex your legs.
3 – Keep your hands behind your neck and intertwine your fingers.
4 – Form a 90 degree angle by bending the knees and stretching the other leg at a height close to the floor and at the same time. With the slow movement of both leg and arm, touch your right elbow with your left knee. Now do the same with your left elbow and right knee.
Tips: To feel the exercise better you must do it slowly. Also, you can try it at a fast pace. Inhale when you touch your knee, and exhale when you come back. This is a basic exercise, but work effectively. Do three sets of 15 repetitions of the exercises. Learn Also How to lose weight fast and healthy, without suffering and without sweating in gyms…
1 – On your stomach, you have to rest your elbows and forearm on the floor and have them aligned with your shoulders.
2 – With your toes flat on the floor, align them with your elbows.
3 – The body has to be erect and then you should contract the abdomen.
4 – In this position, you should try to stay for 30 seconds.
5 – Relax and do it again – can do 5 sets
Tips: For beginners, start with 10 seconds and gradually increase the time. Try to work for up to 3 minutes.
1 – On your stomach, support your forearms on the floor.
2 – Extend the legs and overlap them, with the sides of the feet against the floor.
3 – Raise the body, lifting the hips, which will be slightly twisted / rotated.
4 – Hold for 20 seconds.
5 – Go down and do with the other side.
Tips & Warnings Make 10 moves with each side.
1 – Lie on your back to the floor.
2 – Flex the leg cross the other leg, placing the ankle over the opposite knee.
3 – Put your arms back and raise the trunk.
4 – Rotate so that the elbow points to the opposite knee, then returns to the starting position.
Tips & Warnings Do 3 or 4 sets with 15 repetitions. You can repeat the movement to the same side or do it alternately by working the muscles in more dynamic movements.
1 – Lie on your back with your legs straight, place your hands under your buttocks with your palms facing down.
2 – Raise one of them until it is 90 degrees with the hip.
3 – Lower the leg until the heel almost touches the floor and simultaneously.
4 – climb the other one alternately.
Tips & Warnings Do 3 or 4 Series with 15 repetitions.
1 – Lie flat on your back with your legs straight.
2 – Extend your hands behind your head.
3 – Raise your legs together off the floor and bend your torso so that your arms can meet your legs.
4 – Exhale when you complete the movement.
Tips & Warnings Do 3 or 4 sets of 15 repetitions.
Caution: This is not a beginner exercise, but be careful when doing this exercise. Increasing the intensity for people suffering from neck and back pain is not recommended.
1 – On his stomach, with his hands flat on the floor.
2 – Extend your legs and keep them slightly apart, tiptoes flat on the floor.
3 – Raise the body and extend the elbows, but without locking them.
4 – Raise one arm forward and come back – repeat with the other arm.
Tips & Warnings Do 3 sets with 10 to 15 repetitions with each arm.
1 – Lie on your back on the floor with your knees bent. Keep your feet flat on the floor.
2 – Put your hand behind your neck. (Tips: Block your fingers, but a little.)
3 – Flex Forward by lifting the neck slightly with the force of the abdomen. (Tips:… Push yourself using abdomen force, Do not use neck area to push yourself, otherwise you will feel neck pain, so it is a sign that you are not performing correctly)
Tips: Do 3 or 4 Series with 15 Reps and For best result you should pull your body up without pushing with the neck and do not use your hand to push. When you’ve been up, pause for a second and then go down.
1 – Lie on your back on the floor.
2 – Now, simultaneously raise the trunk and the extended legs until sitting on the bones of the buttocks (ischia).
3 – Keep the abdomen contracted, the back straight and the hands at the knees (b).
4 – Stay 5 to 10 seconds and repeat 6 times.
Tips: Do 3 sets between 6 to 15 repetitions.
1 – Lie on your side, straight spine with legs extended at the trunk line.
2 – Support the head in one hand and the other hand on the floor in front of the trunk.
3 – Raise both legs together by contracting the lateral region of the abdomen and release slowly.
Tips: To get more intense, put shin guards on your ankles. Make 2 to 3 sets of 12 to 15x (each side)
Conclusion: Start slowly and as soon as you feel your resistance is increasing, increase it. Always follow a professional, with this monitoring you will know the right time to increase the time, the series and the degrees of difficulty.
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