Spend 60 seconds a day doing this exercise and in 1 month your abdomen will be reduced

All people which have ever tried to reduce belly fat know that it`s a really difficult process. And there is no wonder, since this area is one of the most problematic. But fortunately, today there are many ways to eliminate problem of this kind.

It`s a well-known fact, that the best way to get rid of excess body fat is keeping healthy eating and performing daily exercises.

And the best option is to combine cardiovascular and strength ones. So, you should choose the diet and cardio exercises, that`s easy.

And today we have for you one really effective exercise which will tone your abdominal muscles making them strong and attractive.

It`s a plank. Everything you should do is to spend just three minutes a day performing these exercises and very soon your body will completely change.



#1 Clamshells Exercises with Band

Related image

– Lie on your left side with your left arm under your head for support. Rest your other hand on your hip. Bend your knees to a 45 degree angle. Place above mini-band above your knees

– Keeping your feet together, tighten your abs and spread your knees as far apart as possible. Repeat as many times as possible and then repeat on the opposite side.

There are also more exercises which you can do and get rid of belly fat

#2 Corkscrew

How to Do the Corkscrew in Pilates

– Tighten your abdominals. Inhale and scoop your abdominals inwards, while pressing your hands into the mat. Think about pressing your navel to your spine. Use your muscles to scoop your abdominals inwards, rather than “sucking in.”

– Lift your hips. Slowly lift your hips, placing your legs above your head, parallel to your body and the floor. Point your toes out towards the top of the mat. Do not let your legs touch your face.

– Take your legs to the side. Inhale and lift your legs. Keep your legs together, and move your legs to the right side of your body. You should only take your legs slightly to the right, not too far to the ground.

– Bring your legs down. Exhale and allow your legs to come back down. Bring them down until they reach a 45 degree angle with the mat. Keep your thighs and knees pressed together as you bring your legs down.



#3 Crunches

Image result for Crunches

– 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.

#4 Double Knee Lift (chair)

Image result for Double Knee Lift

– 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.

#5 Double Leg Stretch

Image result for Double Leg Stretch

– Begin lying on the floor with your legs extended straight out in front of you. Press your legs together and point your toes in the Pilates stance. Rest your arms along your sides with your palms facing down. Relax your shoulders away from your ears and let your belly drop toward the floor.

– Inhale as you pull your abs in deeply, sinking your navel in toward your spine. Curl your head forward until your chin touches your chest and simultaneously raise both legs 2-6 inches off the floor. Reach your arms overhead, keeping your biceps in line with your ears.

– On an exhalation, bend your knees and pull both knees in toward your chest. Circle your arms out to the sides and around to your legs. Clasp your lower shins with your hands. Keep your abdominal muscles scooped and your back flat. Hug your legs close to your body.

– Inhale and return to the stretched position by extending your legs and reaching your arms overhead.

– Repeat six times. More advanced students can repeat up to 12 times.


Continues on next page(Page 2) >>