A Flat Belly — Fast
I've created a whittle-your-middle workout plan that can help you trim up to three inches off your tummy in one month (no sit-ups required). Combine these moves with a low-calorie diet, and you may need to shop for a smaller swimsuit.
My eight-minute exercise routine targets four different ab zones — an approach that's a must for tightening your tummy. Why? The more muscles you build, the faster your metabolism will work and, ultimately, the more calories you'll burn.
The Workout
Here's how the plan works: Three days a week, you'll do the exercises. Before you begin each morning, warm up by marching or jogging in place for a minute to raise your heart rate and to loosen up your muscles. Then do each move for one minute. Move on to the next exercise immediately so that you do all four back-to-back. After you've finished, repeat the moves again from the beginning.
Flat Belly Core Fusion Workout
Mix up your abs routine with this circuit that takes top moves from three belly-toning practices—Pilates, yoga, and ballet—to strengthen your midsection and erase any muffin top. Try it on its own for a complete workout or tag it to the end of a cardio session for an extra core challenge (which is never a bad thing!).
How it works: Three to four non-consecutive days per week, do 15 reps of each exercise in order; repeat the entire circuit 3 times.
Stomach vacuum
This breathing exercise, makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.
You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.
Power Plank
Why it’s Effective: Power Plank is the most incredible fitness exercise that gives you a well-toned & sculpted stomach and abs.
How to do the Power Plank:
– You have to lie face down.
– Then extend your legs.
– Maintain your body position with the help of your forearms.
– Then maintain your toe position, so that you are slightly raised above the ground.
– Hold this position for 10 seconds.
– Continue it and manage it to hold about 1 minute.
Seated Crossover
- Remain seated with your feet flat on the floor. Sit tall with a long spine. Bend your arms 90 degrees, bringing your elbows in line with your chest, your forearms perpendicular to the floor, and your fingers toward the ceiling.
- Exhale as you bring your left elbow and right knee toward one another. Inhale as you bring your elbow and knee back to the starting position. Repeat with your right elbow and left knee, alternating between those positions for 1 minute. After 1 minute, move on to Move 3.
Captain's Chair
Remain upright in the chair and grab both sides of the front of the seat, near your hips.
Inhale. As you exhale, slowly lift your knees up toward your chest (b). If necessary, lean back a little in your chair, but don't arch your lower back. Hold for three seconds, then return to the starting position. Repeat for a minute.
Santé nutrition magazine: S'informer sur la nutrition et la santé, diététiques, nutritionnels
A Flat Belly — Fast
I've created a whittle-your-middle workout plan that can help you trim up to three inches off your tummy in one month (no sit-ups required). Combine these moves with a low-calorie diet, and you may need to shop for a smaller swimsuit.
My eight-minute exercise routine targets four different ab zones — an approach that's a must for tightening your tummy. Why? The more muscles you build, the faster your metabolism will work and, ultimately, the more calories you'll burn.
The Workout
Here's how the plan works: Three days a week, you'll do the exercises. Before you begin each morning, warm up by marching or jogging in place for a minute to raise your heart rate and to loosen up your muscles. Then do each move for one minute. Move on to the next exercise immediately so that you do all four back-to-back. After you've finished, repeat the moves again from the beginning.
Flat Belly Core Fusion Workout
Mix up your abs routine with this circuit that takes top moves from three belly-toning practices—Pilates, yoga, and ballet—to strengthen your midsection and erase any muffin top. Try it on its own for a complete workout or tag it to the end of a cardio session for an extra core challenge (which is never a bad thing!).
How it works: Three to four non-consecutive days per week, do 15 reps of each exercise in order; repeat the entire circuit 3 times.
Stomach vacuum
This breathing exercise, makes you exhale all the air out of your lungs. It also helps you suck in your tummy to the maximum. This will help you to bring out your abs hidden under the layers of fat.
You need to start the exercise by placing your knees and hands on the ground. You back should stay curved in order to help build vacuum. Exhale completely and suck your belly in. Expand your lungs, like you are breathing but air shouldn’t enter into it. You should pull in your stomach so that it touches your spine ( not literally, to the maximum extent). Hold this position for 10 seconds. Release your breath slowly and repeat the same method 10 times every day, to notice the best results.
Power Plank
Why it’s Effective: Power Plank is the most incredible fitness exercise that gives you a well-toned & sculpted stomach and abs.
How to do the Power Plank:
– You have to lie face down.
– Then extend your legs.
– Maintain your body position with the help of your forearms.
– Then maintain your toe position, so that you are slightly raised above the ground.
– Hold this position for 10 seconds.
– Continue it and manage it to hold about 1 minute.
Seated Crossover
- Remain seated with your feet flat on the floor. Sit tall with a long spine. Bend your arms 90 degrees, bringing your elbows in line with your chest, your forearms perpendicular to the floor, and your fingers toward the ceiling.
- Exhale as you bring your left elbow and right knee toward one another. Inhale as you bring your elbow and knee back to the starting position. Repeat with your right elbow and left knee, alternating between those positions for 1 minute. After 1 minute, move on to Move 3.
Captain's Chair
Remain upright in the chair and grab both sides of the front of the seat, near your hips.
Inhale. As you exhale, slowly lift your knees up toward your chest (b). If necessary, lean back a little in your chair, but don't arch your lower back. Hold for three seconds, then return to the starting position. Repeat for a minute.
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