No matter how hard you train in the gym to get rid of belly fat obtained, is the most difficult. And the solution seems obvious crunches, they are not necessarily the only or best option.
Showcasing tight and toned flat abs is the dream of every woman. And the only thing standing (or should we say, flopping) between you and the dream, the role of fat is ugly. All you have now read, or spoken by your gym instructor, you still rely on crunches to lose belly fat.
Sorry to break your bubble, but recent studies have shown that the most effective exercises crunches stomach to reduce the front, as they are not the abs goal. The awe inspired you to get ABS, lower back, hips and thighs, striped definition all and the need to target core muscles.
Here are 10 exercises belly fat and show to lose the flat, toned stomach. It is not only show you how to lose belly, but also power to target and improve posture back. They work to exhaustion and more muscles, which means that you burn more calories.
1. Hold down the belly:
Directly on the edge of a chair placed his hands on the side to sit, to show with your finger. Stretching your stomach and lift your toes 2 to 4 inches from the ground. Your butt should be suspended in the air, arms itself firmly balanced. Hold as long as possible, at least 10 seconds. Lower and repeat for 1 minute. Gradually increase the duration.
2. Pages edition:
Top each other with their elbows are directly under your shoulders and legs on the left side down. On his left shoulder and you go with the right hand on the right hip. Lift your hips off the floor are well up to the forearm and the balance itself on the feet and hold for 30 seconds. Switch sides and repeat.
3. Lift the arms and legs:
Among the hips and wrists directly under your shoulders with your knees on the floor on all fours. Shoulder height lift until it forms a straight line with the hips your left hand and right leg.
Keep left for a number of 2, currency, without hands and feet, stretching as far as possible. Paging. 15 to 20 repetitions, each sides on.
4. Turn on the squat thrust:
Stand with your feet shoulder, stretch your arms forward at shoulder height. Bend the knees at a 90-degree angle and forward torso meditating bend slowly left. Come and repeat to the right. Make sure your weight on your heels and not bend your knees over the toes.
5. Push-up position walkout:
This is to ensure that your hands are two inches wider than your shoulders in push-up position are. Walk your hands back as far as possible, and then walk. Do 10-12 repetitions. You have to keep one foot on the ground when you can walk out of some intensity to burn belly book.
6. Side:
Lie on your back, keep your knees on your side with both feet planted on the floor bent and arms. Contract your stomach and take the right hand towards your right foot and touch it, as you exhale do so. Combine pushed your head and neck and lower back on the floor, you think to keep it. Switch back to starting position, and pages. Repeat 15 times.
7. Finger toe:
Lie on your back with your legs straight and arms at your side upwardskeeping knee extended. Above waist reduction and extend their hands to your toes as you contract your abdominal breathing and coming. Keep your back flat on the floor. Do 2 sets of 15 repetitions.
8. Ballet twist:
Sitting on the floor, they press firmly together, lengthen the legs. Get behind the hips 45 degrees. Tighten your abdominal muscles, lift both arms above his head like a ballet and slowly turn slowly to the right place the right hand on the mat. 3. Change your left hand to remain sides of the enlarged head for a slow count and pull the butt on the floor and bend with paragraphs repeat.
As you return to the center, bringing both upper arms your spine and your abs to support contracted. Alternating sides, while the 2 sets of 6 to 8 repetitions.
9. The single-leg route:
Keep lying knees bent. Lift your head and shoulders and Locke in the chin towards the chest. Pullthe left knee toward your chest while inhaling placing his ankle on his knee and the left hand on the right side. Lift the right leg off the ground about 45 degrees now. Footswitch and right ankle on the left to the right knee on the right arm and left leg lift. At least 5 to 10 reps each side rush.
10. Cobra:
This is a good track to finish your ab workout. Placed close to the chest with the palms facing the ground and lay down. His head on the floor, lift your shoulders and chest, pull your shoulder blades down and together. Hold back for a number of 2 and below. Repeat 8 to 10 times.
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