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9 exercises to burn belly fat in less than a month!
A tough grease clings to your lap and you want to get rid of it quickly? You can eliminate it in less than a month by practicing these exercises 9, which you also strengthen your abdominals. But first, you have to start with cardio exercises 3 times a week. Follow the coach!
To begin
The exercise of side by side
The exercise is simple: you have to lie on your back, bending your knees. Your feet and your arms should be on the floor. Take a deep breath while contracting your stomach muscles, then try to slip so that your right hand touch your right foot. Return to the starting position. Make sure that your neck and head are aligned, and well plated spine to the floor. After 15 repetitions, do the same set with the left side.
The board
In this exercise you get on all fours, hands and knees on the floor, contracting the back muscles as well as belly down the forearm and press them against the ground and reach your legs backwards so to stand on tip-toes. Then lift your hips up keeping your back straight and your neck relaxed. Hold 30 seconds and return to starting position. Of course you can gradually increase the contraction of time according to your abilities. This exercise is the most complete as it can work the entire body, including your shoulders and legs. A must !
intermediate exercises
Fingers to toes
Start by lying on your back pinning your arms and hands on the ground on each side. Then extend your legs toward the ceiling as best you can. While contracting your abdominal muscles, try joining the tips of your fingers with your toes stretching your arms. The goal is to keep your spine well glued to the ground. Do 15 repetitions of this exercise twice.
The scissors
A classic ! You’ll just have to lie on your back, put your hands behind your head and bend your knees. While contracting your stomach muscles, raise your left knee and the tip of your right elbow so that they touch, then return to starting position. After 15 repetitions, do the same exercise with your right knee and your left elbow. This exercise should be carried out in two series. To be effective, it is imperative that it be your abdominal muscles that lift your abdomen and your hands do not pull on your neck and back.
Advanced level
Swinging legs
This exercise is quite draconian in the sense that it does work all the front of your body. It is to lie on your back on the floor keeping your arms at the sides. Take a deep breath and lift your legs joined 5 centimeters from the ground and swing them toward the right side. Come back to center and then rebalancez them to the left side. The exercise is basically to swing your right leg to the left 15 times. Make three sets.
The rotary squat
This exercise is quite simple. Stand up by spreading your legs to the width as your shoulders. Next, slide your pelvis like to sit down until your legs are bent at 90 °. Once in this position, turn only your upper body to the right and then back to the center, do the same with the left, then you raise. Repeat as many times as possible.
Exercise Cobra
Lie face against the ground, his hands close to the chest, raise your head holding the shoulders and chest to the ground. We must now draw your shoulder blades up for 2 seconds, then pull each time more upward to the maximum. Do 8-10 times.
Balancing the medical balloon
You will need for this exercise you bring a medical balloon, available in sports shops. As for the rotary squat, sit upright, legs apart at shoulder width and slightly bend your knees. The goal is to exercise a swing movement with the ball from the top of your head down, passing the ball between your legs before returning to the starting position. Do 3 sets of 20 repetitions.
The abdominal support
To perform this exercise, you will need a chair you go sit by keeping your hands on the edges. Lift the legs attached to a few centimeters from the ground while contracting your stomach muscles and press that all your weight on the arms, attempt to lift your buttocks from the chair. Hold this position 5-10 seconds, depending on your abilities. You can then return to the starting position. Repeat for 1 minute.
9 exercises to burn belly fat in less than a month!
rachoux