15-minute slime belly workout

Flat belly is a dream of every woman. Since today there are many ways to achieve desirable results, many people just don`t know where to start. And it`s really important to choose the most effective methods.

We already know that if you want to get rid of body fat from any part of your body you should slim down in common. That`s why you should keep healthy diet and perform physical exercises regularly. But to tone the muscles you have to perform special exercises.

Today we have for you an amazing workout, which will provide you with desirable result. It consists of 5 basic exercises. Since they are rather easy and you need only gym mat, you can perform them at home. These exercises will not only strengthen your core muscles but the lower body and arms, too.

#1 Plank

– Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.

– Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

– Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

– Hold for at least 10 seconds and lower yourself back to the floor.

#2 Plank Arm Leg Raises

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– Raise body upward by straightening body in straight line between ankles, knees, hips and shoulders.

– Raise one leg, knee extended, until foot is above hip height, while raising the opposite arm, elbow fully extended with hand above shoulder height.

– Hold.

– Repeat with opposite hand and foot.

#3 Oblique V-Up

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– Lie flat on your right side with legs together and slightly forward.

– Put your right arm on the mat and left hand behind your head.

– Crunch up in a V, getting up on your hip and butt.

– Keep your legs straight.

#4 Leg Raises

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– Lie with your back flat on a bench and your legs extended in front of you off the end.

– Place your hands either under your glutes with your palms down or by the sides holding on to the bench. This will be your starting position.

– As you keep your legs extended, straight as possible with your knees slightly bent but locked raise your legs until they make a 90-degree angle with the floor. Exhale as you perform this portion of the movement and hold the contraction at the top for a second.

– Now, as you inhale, slowly lower your legs back down to the starting position.

– Repeat for the recommended amount of repetitions.

#5 Hip Raises

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– Lie on your back on the floor with your knees bent and your feet flat on the floor.

– Place your arms out to your sides at a 45-degree angle.

– Brace your core–imagine you’re about to be punched in the guts–squeeze your glutes tightly. Then raise your hips so your body forms a straight line from you shoulders to your knees. Pause for fives seconds–as you keep your core braced and continue to squeeze your glutes–then lower body back to the starting position.

#6 Double Knee Lift (chair)

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– Pull knees toward chest as you crunch upper body forward using abs, not arms.

– Lower feet almost to floor, but don’t let them touch until the end of the set.

#7 Crunches

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– Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

– Now place your hands lightly on either side of your head keeping your elbows in. —

-Tip: Don’t lock your fingers behind your head.

– While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

– Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: – Focus on slow, controlled movement – don’t cheat yourself by using momentum.

– After the one second contraction, begin to come down slowly again to the starting position as you inhale.

– Repeat for the recommended amount of repetitions.

#8 Burpees

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– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.

– Jump both feet back so that you’re now in plank position.

– Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.

– Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).

– Jump the feet back in toward the hands.

– Explosively jump into the air, reaching your arms straight overhead.