Fat burn secrets and tips
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fat burn secrets and tips , However, summer body doesn’t come with ease. Many work their butt off to attain their dream body. But, what is important is, you are healthy from the inside out.
Crunches On Exercise Ball – fat burn secrets and tips
Sit on a well-inflated exercise ball. For information on what diameter ball to use, read “Ball Size Matters.”
- Sit on a well-inflated exercise ball. For information on what diameter ball to use, read “Ball Size Matters.”
- Place your hands behind your head, and walk your feet away from the ball so your torso starts to roll onto the ball. The ball should support your hips and the curve of your lower back. Your legs should form a bridge with your knees bent at right angles.
- Exhale and lift your upper body by about 45 degrees, pulling the deep abs in toward the spine, and return to starting position. Don’t yank your neck! Do 25 reps
#Fat burn secrets and tips – Pilates 100s
- Start lying on your back with your legs in table top position (hips and knees at right angles). Engage your deep abs to round your lower spine into the floor. Make sure you are not “pooching” your abs, which means you are just working the top layer of abs, which is a Pilates no-no.
- Exhale and lift your upper back off the floor, until the bottom tips of your shoulder blades skim the floor. Straighten your legs to a 45-degree angle (but make sure your low back is staying connected to the floor). Reach your arms toward your feet. Your arms will be about two inches off the floor.
- Pump your arms up and down with a small range of motion, keeping your elbows straight. Inhale for five arm pumps, and exhale for five pumps. That completes one set or cycle. Repeat the cycle nine more
times for a total of 100 pumps. - Keep your upper body stable while your arms pump.
#Fat burn secrets and tips – Bicycle Crunches
- Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers, and put your hands behind your head.
- Bring your knees in toward your chest, and lift your shoulder blades off the ground.
- Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
- Now switch sides and do the same motion on the other side to complete one rep (and to create the “pedalling” motion). Do this exercise with slow and controlled motion.
- Do 10 to 20 reps.
#Fat burn secrets and tips – Twisting Side Plank
- Come into a side plank on your right side, with your feet stacked one on top of the other and your weight on your right elbow with your fingers reaching away from your body, palm down.
- Place your left arm behind your head, and inhale to prepare.
- Exhale and pull your navel to your spine to engage your deep abs, and rotate your left rib cage toward the floor. Stay there for a second, and deepen your abdominal connection by pulling your navel in toward your spine even more.
- Return to starting position, and repeat seven more times for a total of eight reps, then switch sides. Repeat series again on both sides.
# Fat burn secrets and tips – Russian Twist
- Sit on the ground with your knees bent and your heels about a foot from your bum.
- Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
- Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your rib cage.
- Pull your navel to your spine, and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through centre, and rotate to the right.
This completes one rep. - Do 16 full rotations.
#Fat burn secrets and tips – Hanging Ab Curls
- Using a pull-up bar, get a good grip with your palms facing out or toward each other.
- Start with your legs hanging straight down, and on an exhale, pull your abs toward your spine and bend your knees, lifting them toward your chest.
- Without swinging, slowly lower your knees, returning to a straight-leg position.
- Repeat for a total of 10 to 12 reps.