Tag Archives: training set

8 Effective Exercises to Get a Flat Belly in Just 30 Days



One of the best ways to reduce your risk of getting cancer, diabetes, and heart disease is to focus on your waistline. Working to get the perfect beach body you’re actually has a lot of other health benefits. Here are the top 8 gut-blasting simple but effective exercises that you can do from the comfort of your own home and they only require 10 minutes a day. Save this video to your favorites so that you can go back to it regularly.

We’re gonna start off by talking about the rectus abdominis. When people generally think of a six-pack, this is the muscle they’re talking about. The rectus abdominis is positioned between the ribs and the pubic bone at the front of the pelvis. This muscle can be trained in 2 ways: by bringing the chest towards the pelvis and by bringing the pelvis towards the chest.

This workout needs to become part of your daily routine if you want ripped abs. At least start off with 4 exercises of your choice. Each one should be done for the amount of time stated with a 10-second break in between. If it gets too easy with time, add more exercises or two 2 sets of each. What’s great about this workout is that you don’t need to go anywhere to do it! You don’t need any special equipment, and it’s totally free! All you need is your lovely self, some motivation and self-discipline, and this video to guide you!

Music:
https://www.youtube.com/audiolibrary/music

TIMESTAMPS
Crunches 1:52
V-ups 3:41
Plank with Knee Twist 5:25
Roll-ups 9:14
Plank Hip-dips 11:05
Boat Pose (aka “Navasana”) 13:28
Windshield Wipers 14:50
Mountain Climbers 16:15

SUMMARY
-Crunches are a classic core exercise for carving out the abs, toning the rectus abdominis and obliques.
-V-ups are awesome at training both the upper and lower abdominals. So if you have that annoying little belly pooch, well, you won’t much longer!
-Planking is basically a full-body workout in and of itself: abs, obliques, arms, legs, glutes, you name it! But it’s especially good for the midsection.
-Roll-ups strengthen the abdominals while increasing flexibility in the spine.
-Plank hip-dips is and ideal exercise for beginners. It’s not too intense, but it does still give the abs a good workout.
-Boat pose strengthens the abs, legs, and lower back, among other things.
-Windshield Wipers exercise is ideal for strengthening your entire body, including…you guessed it, your abs! More specifically, your lower abs and obliques.
-Mountain Climbers are an advanced, high-intensity exercise that will get your heart rate up. They’re a great way to get some cardio in every day.

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Only 2 Cups a Day for 1 Week for a Flat Stomach



How to get a flat stomach without dieting and exercising? How to slim your waist and get in shape fast? Here is a simple but effective way to lose belly fat just in a few weeks. We checked – it works wonders!

Belly fat is much more than just an uncomfortable lump which makes your jeans stretch uncomfortably. The type of this fat is extremely harmful. It can cause type 2 diabetes, heart disease, and several other extremely unpleasant conditions. How to slim down and get the body of your dreams? Watch this video till the end – and you will find all the answers!

TIMESTAMPS
A healthy diet and exercise 1:10
Drinks that can help you to lose weight 2:20
Ginger tea 2:35
Benefits of ginger 3:40
Other beneficial properties of ginger 3:55
Reasons why you should drink ginger tea 4:40
How to lose weight with ginger tea 5:51
Lemon ginger tea recipe 7:22

#loseweight #bellyfat #diet

SUMMARY
– Ginger can be used as an assistant for your digestion – it reduces appetite along with regulating blood sugar and cholesterol. Taken before a meal, it has a stimulating effect on metabolism and digestion.
– If your level of cortisol (the hormone which reacts to the level of stress you are under) is elevated, it can lead to accumulation of belly fat. It turns out that it is very hard to get rid of the fat that appeared due to this reason.
– If you lack the energy to do regular exercises, ginger will help you out! It has an effect that is similar to that of caffeine. It increases your energy level, so it becomes easier for you to exercise efficiently.
You should have a cup of such a drink in the morning and then enjoy it after every meal at least 2 or 3 more times a day.
Combine it with the healthy diet and light exercises, and after one week you will notice a visible result!

We hope this video has been helpful for you! Share it with your friends and write about your weight loss experience in the comments below.

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8 Abs Exercises for Beginners to Get a Flat Stomach Fast



Do you dream about beautiful 6-pack? Stop dreaming! Yes, it might seem there are too many obstacles on your path. But you’re making it all a bit more difficult than it needs to be. Here are 8 effective exercises for your abs, and they’re perfectly suitable for beginners.

TIMESTAMPS:
High knee taps 1:01
Russian twists 2:13
Standing bicycle crunches 3:10
Classic plank 4:00
Plank knees to elbows 4:56
Roll up 5:34
Rolling like a ball 6:24
Earthquake 7:16

#bellyfat #abs #workout

Music:
1) Hackbeat by Kevin MacLeod is licensed under a Creative Commons Attribution licence (https://creativecommons.org/licenses/by/4.0/)
Source: http://incompetech.com/music/royalty-free/index.html?isrc=USUAN1100805
Artist: http://incompetech.com/
2)Medium Rock by Audionautix is licensed under a Creative Commons Attribution licence (https://creativecommons.org/licenses/by/4.0/)
Artist: http://audionautix.com/

SUMMARY:
– Athletes often use high knee taps at the beginning of their training to improve their speed, flexibility, and power. It’s a perfect warm-up exercise.
– Russian twists don’t only make your abdominal muscles stronger! They also train your lower back and oblique muscles. If you’re done with the first part of Russian twists, let’s make life a bit harder for you.
– Beginners often complain standing bicycle crunches cause discomfort. If you share the sentiment, try standing bicycle crunches. They’re a good “lazy” alternative!
– Classic plank is a super-effective multipurpose exercise. Even better, you can regulate how difficult it will be.
– Plank knees to elbows help to strengthen your abdominal muscles, core, and shoulders. When you add a knee-to-elbow movement, it increases the intensity of the exercise. What’s more, it helps you to improve your balance and train your legs.
– Roll up is also a multipurpose one. It helps to tone not only your abs but also your hip flexors. In addition, it stretches your back and hamstrings. By the way, if you have tight hamstrings, bend your knees a bit, and keep your feet flat on the floor.
– Rolling like a ball will help you to deeply work your abdominals while also stimulating your spine. It might be a bit difficult to roll straight and not to fall to the side at first. But the more you exercise, the more well-balanced this move gets.
– Earthquake is often used in Pilates classes. To do it correctly, you need to sit with your legs and arms stretched straight ahead and your shoulders moved back.

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