9 EXERCISES YOU CAN DO TO BURN ABDOMINAL FAT IN JUST 2 WEEKS! Beginner Moves Butterfly Crunch Target: the rectus abdominus ("six-pack") Lie down and place the soles of your feet while bending the knee to the side. Put your hands behind your head and keep your elbows in line with your ears. Continue
ABOUT The cobra posture is a common Yoga back bend. When you perform the cobra, you stretch the front of the torso and the spine. HOW TO Lie prone on the floor. Stretch your legs back, tops of the feet on the floor. Spread your hands on the floor under your shoulders. Hug
Keep these muscles tight and raise your leg 4 to 6 inches (10 to 15 cm) off the floor.
4. Hips should lean forward and slowly reach for your foot/ankle (use both arms to stretch).
Get on the floor in a normal sit up position with the knees bent. With your hands behind your head, raise your shoulders off the floor until you feel your abdominal muscles engage. After holding that position for a few seconds, lower yourself back down. Don’t allow you your lower back off the
While keeping your heel at your buttocks, gently arch your back so your head, shoulders, and hips line up.
Your elbows should be directly beneath your shoulders, and your body should form a straight line from your head to your feet. Hold the position for 30 seconds then relax. Repeat 3 to 10 times depending on your personal level of strength and fitness goals.
Roll your hips slightly forward so that your hips are stacked directly over each other and your knee is facing
The first step is to place a bolster along the wall and lie down on your sides while your hips lie on the bolster. The next step is to get the hips close to your chests so that the soles of the feet rest on the wall’s surface and then slowly try to raise the feet onto the wall while trying to roll the hips closed to the wall on the bolster. The last step is to move closer to the wall and raise your legs straight on the wall and stay on for five minutes before release.
Lunge From the start position, stand with your feet shoulder-width apart with your arms outstretched, forming a 180 degree angle. Inhale as you lift your left leg up, bent at the knee. Exhale as you bring the left leg back into a front lunge. Your right leg should form a 90-degree angle at the knee, and your right thigh should come as close to parallel to the ground as possible. As you lower into the lunge, bring both arms out to your sides at shoulder height. Hold for two seconds, then rise and return to standing, bringing legs and arms back to starting
Roll your hips slightly forward so that your hips are stacked directly over each other and your left / right knee is facing forward.
3) Arms- Put your hands on your side where if you dropped a ball it would land by your heel. Lift your hands to the middle of your ribcage and release at the top. Let the hands swing forwards, put your elbows together, and rotate your hands. Raise your hands directly above your head (remember to rotate the hand when going above your head). Then, follow the same pathway down.
Squats Stand with your feet shoulder-width apart, feet pointing slightly outwards and your hands hanging down by your sides or stretched out in front (this is for additional balance). Lower your body by bending your knees to no more than a 90 degrees angle. It is very important to keep your back straight and don 't let your knees move past your toes. There are different types of squats including:
lift your right leg toward the ceiling, keeping it as straight as possible. If the mark approaches 90 degrees, the left leg is guaranteed to stay horizontal to the ground. If you succeed, the target (or close to it) to meet without the squat, hooray! If not, get up and running and stretch the hamstrings. Carefully, of course.
Breathe in, while slowly lifting your lower back, middle back and upper back off the floor. Gently roll in your shoulders. Touch your chest to your chin without bringing the chin down. Support your weight with your shoulders, arms and feet. Feel your buttocks firm up in this pose. Both your thighs should be parallel to each other and to the floor.