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Title : Abdominal (Ab) Exercises - loose Belly Fat
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Abdominal (Ab) Exercises - loose Belly Fat

abs (Ab) Exercises - belly loose fat Completion. 8 weeks of Ab-5 Exercise 6-Pack Day program will maximize your fat loss and muscle tone for excellent abs. As unable to show muscle that lies beneath the fat, the first step is to do cardio. Your next step is to tone your body, while muscle is built into its core. To make a 6 pack ab workout, follow these instructions. Train to flat abs: bicycles

Want four to eight key movements in each workout. Be sure to orient the upper and lower abdominals, obliques along its sides and back. The "bicycle" is one of the best. Lie on your back and "pedal" in the air. Lift one shoulder as if trying to touch the opposite knee. Repeat on the opposite side of two sets of 12 repetitions. Keep your elbows back, and lower back on the floor.

Classic Crunch

The crisis is a classic because it works. Lie on your back with knees bent and feet flat on the floor. Put your hands behind your head, elbows out. With his lower back on the floor, use your abdominal muscles to lift your upper body as you can. Maintain posture, and then return slowly to the ground. Do three sets of 10-12 repetitions. Rest for 30 seconds between all abdominal exercises.


Crunch reverse

the reverse crunch targets the lower abs, which are difficult to tone. Keep your arms at your sides, palms down. Use your abs to lift your legs, bringing your knees directly above your hips. Contract your abdominals and raise your hips and lower back off the mat, knees toward your face. Hold briefly before falling back to the canvas. Do not let your feet touch the ground. Do three sets of 10-12 repetitions.


Chopped wood

Grab a system of weights, medicine balls, or the weight of the cable. Choose enough to work the muscle fatigue within 12 repetitions weight. Kneel on one knee with the other foot forward. Use both hands to lift the weight over your shoulder on the side of the foot forward. Do not turn the torso. slowly lower the weight to the opposite hip. The head, hips, and torso should face forward at all times. Do eight to 12 reps before switching sides.


trunk rotations

Choose a medicine ball or dumbbell. In a sitting position, leaning back slightly and engage the abs, with your knees bent and heels touching the ground. Keep the weight close to your body, and slowly turn your torso to one side. Pause briefly before turning to the opposite side. Contract your abs deeply while turning. Work up to three sets of 12 repetitions.


Abs and Pecs: Dumbbell Fly

to look good shirtless, who want chiseled pectorals, with a flat stomach. Here there is a movement toward both areas. Sit on a stability ball weights hand. Walk forward and rest until your head and upper back of the ball. Hold the dumbbells directly above your elbows. Tighten your abdominal muscles and push the weights up. slowly rotate the arms and - extended, but not locked. Do three sets of 8-12 repetitions.


abs and back: Front Plank
as you build abs steel, make sure your back is keeping pace. The board does work. Lying on your stomach with your forearms on the floor. Keep elbows bent and below the shoulders. Use your core muscles to lift your torso and thighs off the ground, strongly contracting ass and abdominal muscles. Hold this position for 5 and work up to 30 to 60 seconds before dropping to the ground. Do three sets, resting 20 to 30 seconds in between. Stop immediately if you feel any lower back pain.


abs and back: Bird-Dog

Kneel on your hands and knees, fingers facing forward. Tighten your core muscles and raise your right leg until it is parallel to the ground, not more than hip. At the same time, raising the left arm until it is parallel to the ground. Hold briefly. Then lower to the starting position, and repeat on the other side. A representative includes a full course of both sides. Do three sets of 8-12 repetitions.


abdomen and legs: Knee tucks

This movement starts with the stomach on a stability ball, hands and feet on the floor. Flatten the abs. Now walk your hands forward until a rigid plate is formed, ankles resting on the ball. Do not let the sinking lower back. Slowly tuck your knees to your chest. Hold briefly, then slowly return to a plank position. Wait for the ball to roll forward and backward movements.


abdomen and legs: Lunge

the lunge is a great multitasking movement - it addresses the abs, buttocks, quads, hamstrings and all at once. With your feet together, slowly lift your right leg and step forward, placing your right foot firmly on the ground. Lower hips until your right thigh is parallel to the ground. Make sure your right knee does not push forward in front of your toes. Slowly return to standing. Target of eight to 12 repetitions, and repeat on the other side.

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