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9 Exercises To Burn Belly Fat In Less Than A Month!!! If you are dealing with stubborn belly fat, don’t worry anymore since the following exercises will help you burn that fat and strenghten your abs in the process. However, you need to do carido exercises at least 3 times a week first. For Starters Side to Side Lie on the floor and bend the knees, and your feet should be flat on the floor and the arms by the sides. Take a deep brath and contract the belly muscles by sliding the right hand toward the right foot. Your neck and head should be aligned, and the lower back pressed to the floor. Return to the initial position, switch sides and do 15 repetitions. Plank In order to perform this exercise, you need to begin with your knees and hands on the floor, while contracting the belly and back muscles, drop down the forearms and extend your legs behind you and in the end you should rest on the balls of your feet. Lift your hips up, straight your back and relax the neck. Hold this position for 30 seconds and then return to initial position. If you are a beginner, gradually increase the time from 15 seconds the first day and add 5 more seconds each day. The plank is a full body exercise that will work your arms, shoulders and legs too! Butterfly Crunch Lie on the back, place the soles close to your body with your knees bent to the side. Place your hands behind the head and the elbows in the same line with the ears. Place your back flat on the ground and contract the belly muscles, breathe in and curl your chest up a few inches off the floor toward the legs. Lower to return to the initial position. Repeat this exercise 10 times Intermediate Moves Fingers to Toes Lie on the floor, place your hands by your side and straight and extend your legs towards the ceiling. Breathe in and tighten the abs as you crunch up from the waist and extend the hands toward the toes. Make sure your back remains flat on the floor. Repeat this exercise in 2 sets of 15 repetitions. Scissors Lie on the floor and keep the finger behind the head. Tighten the abs, elevate the left knee and touch it to your right elbow. After that return to the initial position and repeat the same exercise with the right knee. Switch sides for 15 reps, in 2 sets, make sure you are engaging the belly muscles in a smooth motion, and your hands should be relaxed in order not to pull on the neck. Reverse Crunch with Resistance Bands Lie on your back, bend your kness, place your arms by your side and hold one end of a band in each hand, with the band wrapped around tops of shins. Lift the knees toward your chest until the hips are elevated and leave the floor. Hold this position for 3 secodns and return to initial position. Repeat this exercise in 2 sets of 10 repetitions. Advanced Moves Leg Swings Lie on your back with your arms out to sides, lift your legs and feet, breath in and draw navel toward spine as you lower legs to the left side about 5 inches from floor. Return to the initial position and do the same on the right. Switch sides 15 times, in 3 sets. Ball Leg Lift Take a ball and lie on it with your face down and roll forward until the hands are placed on the floor. During this position, just the tops of the feet should be flat on the ball. After that, lift the left leg a few inches towards the ceiling, but make sure your back and right leg are in straight position, hold for 3 seconds and then lower it. Make 10 repetitions with one leg and then switch legs and do another 10 repetitions with that leg. In order to obtain best results, you should add 2 repetitions each week. Knee-Ups Brace yourself between the backrests of two sturdy chairs, keep the elbows slightly bent, you neck should be relaxed, shoulders should remain down while the head and the chest should be elevated. Make sure your abs are tight, breath in and slowly bring the knees to your chest, but avoid swinging back and forth. If you are a beginner and this is a bit difficult for you to perform, you are allowed to raise one knee at a time. Repeat in 3 sets of 15 reps. We will also give you the following 5 exercises that will help you burn your abdominal fat but do not forget that you need to do cardio exercises at least 3 times per week. Squat Thrust with Twist For this exercise you need to be in a standing position with your feet wide open, with your arms at shoulder height, in front of you. Start squatting down, bend your knees at 90 degrees and twist your upper body to the left. Then, switch the side and repeat. The Cobra Lie with the face down and the palms near the chest, and raise the head, chest and shoulders off the ground, while pulling the shoulder blades down. Remain thus for 2 seconds and then lower and repeat 8-10 times. Medicine Ball Swing Stand with your legs a bit more than shoulder-width apart. Hold a ball in your hands and bend your knees a bit. After that, you should squat, and swing the ball between the legs behind you, and immediately stand and swing it up in front of you and overhead. Repeat it 20 times. The Hundred Sit tall on a mat and bend you knees by your chest with your hands by your side. After that, lie down and bend the knees, and your palms need to be faced down. Breathe in and lift the head and shoulders. Start pumping the arms 6 inches up and down, reaching with the fingertips. Breathe in for 5 pumps, and breathe out for 5 more. Do 100 pumps. Your lower back should be pressed in towards the ground and the lower belly muscles pulled in towards the spine. Abdominal Hold In order to perform this exercise, sit tall on the edge of a chair and place your hands on the edge with the fingers pointing towards the knees. Conctract the abs while bringing the toes 2 to 4 inches off the floor. After that lift the buttock off the chair. Hold this position for 5 to 10 seconds and return to initial position. Repeat this exercise for a minute. source: healthandhealthytips.com
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Autor: fastablasta Izvor: www.red-devil.com.hr Ako želite izgraditi vaše trbušne mišiće, morate razumjeti da je proces postepen. Možda ćete vježbati i jesti pravilno tjednima dok ne vidite rezultate. Ipak, nagrada nije samo ravniji trbuh nego isto tako i jače, zdravije tijelo i zadovoljstvo. Da biste dobili snažne trbušne mišiće, morat ćete cijelo tijelo dovesti u formu. Uvedite 30 minuta fizičke aerobne aktivnosti u vaš dan ili minimalno 3 puta tjedno. Ukoliko želite izgubiti i na težini, možda ćete morati raditi više od 30 minuta aerobne aktivnosti svaki dan. Za trbušne mišiće, fokusirajte se na vježbe koje jačaju vaš trbuh, leđa i zdjelicu. Za vježbu trbušnjaka legnite na leđa i noge naslonite na zid pod kutem od 90 stupnjeva. Uvucite trbuh i podignite glavu i ramena s poda. Spustite se natrag na početnu poziciju i ponovite vježbu u tri serije po cca. 15 ponavljanja. Legnite na leđa, koljena neka vam budu savijena, a stopala ravno na podu. Učvrstite trbuh i podignite stražnjicu tako da zdjelicu gurate prema gore i tako napravite most ispod vaših leđa, stražnjice i bedra. Kukovi vam moraju biti u ravnini koljena i ramena. Držite 3 sekunde i ponovno se opustite u početni položaj. Ponovite vježbu u tri serije po cca. 15 ponavljanja. Ako radite vježbu pravilno to će vam pomoći da uskladite cijelo tijelo i izolirate vaše glavne mišiće. Legnite na leđa u prirodni položaj. Ne radite luk i ne pritišćite vaša leđa na pod. Podignite jednu savijenu nogu bez da mičite kukovima, podignite i drugu nogu tako da su vam koljena i kukovi pod kutem od 90 stupnjeva. Učvstite trbuh. S ravnim rukama, pritisnite dlanove od vaših koljena držeći ih pod kutem od 90 stupnjeva. Pokušajte uzvratiti taj pritisak koristeći vaš trbuh kako biste odgurnuli koljena od prsa. Držite 3 sekunde i opustite. Popunite vaš tanjur sa zelenim povrćem. Izbjegavajte prazne kalorije kao što su krafne, sladoled i ostala brza hrana. Sve što je bijelo (bijeli šećer, bijeli kruh, brašno, itd.) je OUT; IN je sve integralno odnosno dugolančano (integralni kruh, zobene pahuljice, smeđa riža, smeđi šećer...)