Flatten your belly with this strong ab workout

Your most problematic area is tummy? A set of exercises, thanks to which very soon you will be the owner of a wasp waist!

These exercises will be a great addition to your weight loss program will help to reduce the stomach and tightened the muscles.

LUNGE WITH ROTATION

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Hold a medicine ball with both arms extended at chest height, feet hip-width apart (a). In one motion, step your left foot back and bend both knees to lower into a lunge as you rotate your torso to the right, bringing the ball outside your right shoulder (b). Slowly reverse the movement to return to start. That’s one rep. Do five, then switch sides.



SIDE PLANK WITH ROTATION

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Begin in a plank position. Rotate to your left side and into a side plank. Hold for 10 seconds, then rotate into a right side plank and hold for another 10 seconds. That’s 1 rep. Return to a plank position and repeat.

Lift your body into a side plank, and start with your right arm raised straight above you so that it’s perpendicular to the floor. Reach under and behind your torso with your right hand, keeping your abs braced. Lift your arm back up to the starting position. That’s 1 rep. Roll onto your other side, and repeat.



GLUTE BRIDGE MARCH

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1. Lie on your back with your hands by your sides and your knees bent.
2. Lift your hips off the mat, while keeping your back straight, and pause for 1 second.
3. Return to the starting position and repeat the movement until the set is complete.

PROPER FORM AND BREATHING PATTERN

When doing the glute bridge, press down through the heels to lift your hips and keep your core and glutes tight. Maintain the upper body relaxed and keep the knees bent at a 45-degree angle. Exhale as you lift your butt off the floor and inhale as you return to the starting position.

PLANK

10 Types of Planks That We Should All Be Doing

– Plant the hands directly under the shoulders (slightly wider than shoulder-width apart) like you’re about to do a push-up.

– Ground the toes into the floor and squeeze the glutes to stabilize the body. Your legs should be working in the move too; careful not to lock or hyperextend your knees.

– Neutralize the neck and spine by looking at a spot on the floor about a foot beyond the hands. Your head should be in line with your back.

LOSE WEIGHT 3X MORE EFFECTIVE