27 Fat Burning Belly Exercise (no Crunches!)

27 Fat Burning Belly Exercise (no Crunches!)

27 Fat Burning Belly Exercise (no Crunches!)

Goodbye Muffin Top

When most people think "abs", they think the top of the muffins blooms at the top of the tight pants. But the abdomen, a group known as the core, including many interrelated muscles running in the back, stretched to the buttocks, the front thighs, and inner thighs, This is 24 moves from simple to the killer, which will keep your daily core training interesting!

Get more from your core

By following the tips below, you can get more information from your Pilates, Yoga or core focus actions - which means more slender, more flat belly -

• Remove from the waist. Whenever you reverse, make sure the movement takes place on your bottom ribs. Keep hips still

Tighten and strengthen. Throughout the process, you should feel tightened, similar to putting tight jeans from one hipbone to another hipbone.

• Take a deep breath. To help strengthen your abdomen, protect your back, be sure to breathe thoroughly to breathe.

A new kind of tightening

David Barton from David Barton Gym owner tried this two-to-one abs-and-obliques action. Here's how: sitting on the thigh and upper body to form a V-shaped, legs crossed.

Holding a 5-pound ball (or dumbbell) between her hands. Turn left and right, keep the ball on the V-shaped body.

Week to do three groups of 15 times, 3-4 times.

Bridge legs across the bridge

From the fitness experts and teachers Jessica Smith (Jessica Smith) anywhere, can be taken off the waste from the body.

1. Left knee bent, left foot flat on the floor, right foot to the ceiling. Use your left arm to stretch the ceiling and keep your right arm around you.

2. Do not move your hips or shoulders, open your legs to the right, lift one arm to the left. Now, focus on your abdomen and bring your raised legs and arms back to the center. Do 10-12 on behalf, then switch the side and repeat.

Low leg stretch

This is for the corset and six packs. Lying on the knee bent to 90 degrees, hands behind the head, and abs shrink. Keep the knees in the buttocks stacked, lift the shoulders and creak; inhale and continue for 3-5 seconds.

Exhale and extend the legs to 45 degrees; for 3-5 seconds while squeezing the lower abdomen. Do two groups of 10-15 representatives.

Notice

This is an advanced Pilates movement. Lying on your back, knees bent to 90 degrees and feet raised. Tighten the abdomen when inhalation, lift your arms up the head.

Exhale and swing the arm forward, straighten your legs, make your body form a V. If necessary, please put your hand on the floor for support.

Slowly down, bend your knees and bring weapons. Do 15 delegates

Donkey rebate

A killer's move will be torch calories because of its core. Limbs kneel, the toes hidden below, keep your neutrality. Pull your abdomen into your spine when you shrink your abdomen and lift two inches away from the ground's knees.

Keep the abdominal guide, the right knee to the nose (as shown). And then pull the right leg directly from behind you, squeeze your ass (display); keep the lower abdomen contraction and hips facing the ground to protect your back.

Repeat 8 times; switch legs and repeat.

High-legged sit-ups

The upcoming swimsuit season starts with celebrity coach Eduardo Dias.

1. Lying on your back, knees bent, at the foot of a 3-pound dumbbell. Put your hand in the palm of your hand beneath your bones.

2. Focus on your lower abdomen, use them to move your knees toward your chest, and gently lift your hips, head, and shoulders. Back to the starting position; that is a representative.

15-30 times a week 3-4 times; you should see the results in 4 weeks.

Anna Cuban's belly fierce men

1. Lying on your back, knees bent to your chest. Hold 1 (3 lb) dumbbells with both hands.

2. Stretch your left leg to 45 degrees and keep your right knee bent. Lift your head and shoulders, move the dumbbell to the outside of the right knee, and squeeze it in a distorted way (as shown above).

3. Pull your left leg to reach your right leg, reach the weight of the ceiling, keep your shoulders and lift your head from the floor. Now repeat step 2, but this time to extend your right leg and keep your left knee bent. This is a delegate.

8 times a week 4 times, you should see the results in 3 weeks.

Oblique knee tilt

Lying on your back with a stable ball, your feet hip on the floor, knees bent to 90 degrees. Put your right hand on your head and balance your left-hand fingertips on the floor. Hold up your core and lift your left foot off the floor. Extend your left leg and bend your feet.

B. crunchy, turn your right shoulder and ribs back to your left knee while straightening your right leg straight (keep your feet on the floor). Return to the starting position (left leg lift, right leg bent); that is a representative.

Do 15 delegates, then switch and repeat.

Zoom posture

Sitting in a comfortable legs position, hands on the buttocks next to the mat. Tighten the bottom of your pelvis (as if you have to pee, hold it), push it into your hands, lift the whole lower body to the mat.

Continue to breathe 3 times and then drop. This is a very challenging move, so if you can not lift the entire lower half, please put your feet on the floor and lift your ass. Do three representatives

Ship attitude

Sitting on the floor, knees bent his hands under the knee support. Keep your chest up to your shoulders back, let your muscles pull up, lift your calves until they are parallel to the floor (your knees should also bend), you are on the sitting bones to balance.

If this feels so comfortable, start straightening your legs (if you feel discomfort on your back, stop) and then stretch forward Last 5-15 breaths and then release. Repeat 5 times.

Cross-leg diagonal tightening

Lying on your back, legs straight on the floor. Keep your body healthy, lift your hips, move it to the right; lower and straighten your legs again.

Bend your left knee and pass it through your right leg and place your left foot on the floor near the right knee. Quack up and come back.

Do 50 delegates, then switch the sides and repeat.

Tone-it V hold

This uses fast twitch muscle fibers (high-intensity moving contraction of muscle fibers that helps to improve muscle tension)

Sitting on the knees bent and feet on the floor. Hold the lower side of the thigh with both hands, hinge back and raised feet until the calf is parallel to the floor; release the hand straight legs and stretch the toes; hold 8 breaths. Repeat 3 times.

Board

Kneel on the cushions of the limbs, with your hands under your shoulders. Stretch your legs once, into the slot position (the "upper" part of the push-ups); attract your muscles. Your body should be long and straight; do not let your hips sag or lift your ass too high. Imagine your waist with a seat belt fastening, pull down your lower abdominal muscles.

Hold your hands firmly on the mat, and then press on your heels. For 1-2 minutes (or as long as you can) and then return to all four people. Do three representatives

Weight squatting

Standing on the buttocks wide, knees slightly bent, hands crossed in the chest. Squat down, into the foot by weight. Make sure your feet are in front of your knees and on your toes; keep bum. Back to standing

Do 5 groups of 5 representatives.

Swan diving

Lay on your belly, stretch your arm above, point your toes, lift your arms and legs about 6 inches on the ground. For 1 time, imagine your legs being pulled out, away from your hips.

Next, put your arms behind you. Exhale and reach out your arms toward the toes, with your hands facing (as shown). Keep a count, then bring the weapon back to the starting position and relax the whole body. Repeat 6-8 times.

Wiper

Lying on your back, knees bent to 90 degrees. Hands straight, stretch your fingertips. Press the back of your shoulders against the mat, then slide them down from your ear. Focus on the deep waist muscles, inhale and slowly move the knees to the right, then exhale and return to the starting position. Repeat on the left; that is a delegate. Do 5-8 on behalf of

Flat on the ball

Kneel in front of the stable ball, your belly and buttocks hanging on the ball. Place your hand on the ground in front of you and remove them until the ball rolls under the thigh (as shown above).

Once your body is straight (there is a small arch on the back), you stabilize for 30 seconds. Focus on lifting the abdomen button and squeezing the thighs.

Jumping Jack to reach

While sitting, hold the ball and separate the legs, then together, and then separate. Standing and moving the left hand (with the right hand to keep the ball position). Sit down, jump together, repeat the sequence; it is a representative. Do 4 on behalf of, and then do the basic rebound 1 minute. Repeat the sequence more than 3 times.

Standing side crunch

Stand holding ball overhead, elbows bent and out to sides, and feet shoulder-width apart. Lift right knee to side; pull right elbow down to meet it. Return to starting position; repeat on another side. Bounce ball for 1 minute. Repeat sequence 3 more times.

Basic pump (for abs)

A. Stand with one leg forward and the hoop around your waist, holding it against the small of your back. Bend knees slightly, then spin the hoop by giving it a big push around in one direction. (Be sure the hoop is level.

B. Shift your weight between your forward and backward legs to move your hips forward and backward (as opposed to around), pushing and pulling to keep the hoop spinning.

Circles in the sky

This works your core, inner thighs, outer hips, and butt.

Lie on your back with hands behind your head. Contract abs, lifting upper body slightly off the ground. Raise right leg 5 inches (or keep it on the ground if that's too challenging) and left leg straight up toward the sky.

Keeping your core engaged and hips stable, trace 4 softball-size circles clockwise with your entire left leg; reverse, circling 4 times counterclockwise. Lower both legs, switch sides and repeat.

Side incline with a twist

This works your triceps, biceps, core, and waist.

Lie on your right side with forearm directly under shoulder, hand perpendicular to your body, and legs stacked. Engage your abs and the right side of your waist, lifting your hips so your body forms a straight line from head to feet.

Extend your left arm toward the sky, staying engaged through your core (shown). Now scoop your left arm in front of your body and reach the space between your chest and the ground, twisting only from the waist up.

Come back up; repeat 4 times, then lower body to the ground. Repeat on the opposite side.

Supine twist

1. Lie on your back with legs stretched out straight. Inhale as you bend your right knee and bring it in toward your chest; hug it tightly with both hands.

2. Exhale as you use your left hand to gently press your right knee over to the left side, allowing your torso to twist. Stretch your right arm out to the right at shoulder height.

V-Ups

Lie on your back with your legs together, feet pointed, and arms resting on the ground overhead. Engage your abs as you bring your legs and arms up toward each other in front of you and try to touch your toes. Try to keep your back as straight as possible. Hold for a count of one, then return to the starting position.

The Hundred

This is a simple yet ultra-effective abs workout. Just lie on your back and lift your legs 45 degrees off of the floor. Squeeze your abs, lift your head and shoulders off the ground and pump your arms 100 times.

Ab-Cross Crawl

Start on your back, bend your knees up with shins parallel to the floor and extend your arms to the ceiling. Straighten your left leg and extend your right arm back to about 6 inches off of the floor, and then come back to the original position. Then, repeat the exercise on the opposite side. Just be sure to keep your abs engaged throughout this move to really work your muscles!