How to remove belly fat: 10 easy exercises.
The street is already long-awaited summer, and you still can not boast of a slender figure?
Do not worry! We offer to your attention a simple and effective set of exercises from ELLE that will help to wear crop tops and bikinis with ease and pleasure.
Warm-up
Starting position: feet wider than shoulder width, arms at sides, feet parallel to each other.
Movement: lean to the left, reaching in the same direction with your right hand. Repeat in the opposite direction. Lean forward, stretching his arms back. Standing on tiptoe, lift hands upwards.
Tip: make the warm-up all muscles, if a particular action you feel discomfort, do it a few times to unpleasant sensations went away or became less.
Turns
Starting position: feet on width of shoulders, hands squeeze into a fist, move to chest, elbows widely spread.
Motion: make energetic turns in one direction two times and in the other, without lifting your feet off the floor. Move only the upper part of the body.
Tip: keep as straight as possible posture.
Strap
Starting position: lie on the floor and yoga Mat.
Movements: hands bent at the elbows, rest on the floor, climb to the body from head to toe was a straight line. The first time, wait in this position for 10 seconds and each time gradually increase the time.
Tip: do not over-emphasize the buttocks and do not cave in; keep breathing. To increase the work load can be pulled forward with one hand.
Jumping from plank
Starting position: lie on the floor.
Movements: hands bent at the elbows, rest on the floor, raise your body so that it made a direct line. Jumps, pinch feet hip-width apart.
Tip: follow the breath, exhaling with tension.
Twisting from the prone position
Starting position: lie on the floor, arms extended, legs straight, raised upwards.
Movement: bend your legs and place them on the right side of the body. Return to starting position and repeat with the other side. Make 10-20 repetitions.
Tip: try not to take your pelvis off the floor.
Climber
Starting position: plank position.
Motion: alternately pull the left and right leg to your chest. Repeat 10-20 times.
Tip: exercise should be performed in intense pace.
Leg swings their prone position
Starting position: lie on your back, arms along the body.
Movement: lift the feet 10-15 cm from the floor and place alternately small Mahi up. Repeat 10-20 times each.
Tip: don’t hold your breath to increase the effectiveness of the exercise.
Wrap
Starting position: stand straight with hands on your hips or behind your head.
Movement: moving only the lower part of the body, twist the Hoop (if you want to achieve greater effect, the wrap should be massage with special nozzles inside).
Tip: if this is your first encounter with a hula Hoop – don’t overdo it, while intensive use can bruise that will not allow you to continue classes. Let your body get used to it and gradually increase the load.
Press
Starting position: lie on your back, hands behind his head.
Movement: bending the legs, slightly lift your head and push the sharp tremors in the head and chest up. You should feel the oblique muscles on the sides and the tension in the upper abdomen.
Tip: this exercise is most efficient to do immediately after a wrap.
Yogo-cat
Starting position: stand on all fours.
Movement: flexes up and down 10-20 times.
Tip: you must fully feel body; head, shoulders, back and butt should move in sync. This exercise will help to relax muscles and to consolidate the effect. Do not throw your head sharply.
