Thin waist and belly the maximum efficient way

a fitness San Diego State University School of scientists, thirteen of the most renowned abdominal exercise of the validity of the test, concluded that 4 of the maximum efficacious For best results, these four must do three sets of exercise per daytime, and each to last fifteen minutes.
Bicycle Exercise: Just want you to lie on the floor pretending to pedal one fantastic bike. The correct action is that lower back pressed the floor, his hands placed on the head, the knee that forty-five degree angle, pedal his feet do the action, the left ankle to buffet his right knee, right ankle and then using the touch left knee.
knee movement: to detect a mighty preside,Lacoste Swerve Trainers, the corner of a chair, knees bent, feet flat on the ground. Tighten the abdomen, body slightly backward, the feet off the ground a few centimeters. Stable movement, pull your knees to the chest, when the upper body before the melody. Feet back into area and then continuously repeated.
sit-ups: lie down, lower my eyes, feet near attach and anchor the bed. With a towel nigh the nape from the back,Lacoste Tourelle Trainers, pull one all over each hand. Contraction of the abdomen, shoulders raised, slowly rolled back, then slowly back, almost to proceed to await until the ground got up and repeated. If you muse too hard, as long as the upper body will lift off the floor line.
lifts the ball exercise: supine, a tennis ball in his hand, raised his hands and directed at the ceiling, legs straight and close together, feet hooked. Tighten the abdomen and buttocks muscles, the shoulders and head a few inches off the ground. Sure the ball is always facing up toward the dome, rather than forward.
your goal is to perspiration. The intention of aerobic discipline are entire ambition you to sweat. Exercise, the more precise your position, Khan went out faster. This may make you ruddy as a tomato, merely definitely nice for the body, they still strive to do it.

simple vigor tricks to get rid of 12 small kettle operation
immediately over here the beauty of the MM! Autumn and winter most likely to amass portly, Accidentally, a small pot and ran out! Do not be afraid to teach you 12 strokes, Shuaishuai get rid of the small pot!



Exercise 1:
remain flat supine position, feet shoulder width to open, lifted up his right foot first 10CM, brought back inside and pause for a toe seconds, then gently put down, pay attention to the heel is not opposition the bed. Completed for the left foot and then repeat the same action. A set of actions continual 5 times.

effect: not only can fall on both sides of meat, minus the stomach, but likewise to tighten the legs, so that the lower body is more slender.



Exercise 2:
heave as much as possible to the left foot, 1 second cease in the atmosphere and then down, after achieved as his left foot. Note namely the knee can not be forced, in array to fulfill the lusted effect of stovepipe, and do not tug the leg muscles in order to avoid superfluous force. Repeat 5-7 times this group of movements.

effect: to tighten the abdomen and leg muscles.



Exercise 3
backs, prop hands, knees, thighs to the stomach flexion-extension, and heave the upper body and then gently prevaricate down. Repeat this movement 5-10 times.

Effect: tin mainly strengthen the chest and waist strength, dwindle waist falling pork.



Exercise 4:
remain flat supine position, legs shoulder width to open. Arm flexion-extension into a 90 degree angle closely aligns the ground, palms facing up. Bend left knee, straight from the upper body, production the right elbow to touch the left knee. Repeat the same actions for the right leg as a group.
repeated 2-3 groups, each 10 times.

effect: amplify abdominal strength, firm thigh brawn.



Exercise 5:
remain smooth supine situation, legs shoulder breadth to open. Hold dumbbell with either hands raised to the chest just above, consideration can not curve the knee to reserve straight. Then adjust the breathing, the upper body slowly to the right and left reversed. About 10 times every for a group, repeat the 2-3 group.

effect: stretching of abdominal muscles on both sides to improve the abdomen relaxed.



Exercise 6:
physical side, the use of calf cushion grip strength. Hands to the body to retain balance. Raised his brain, eyes straight onward. Breathe, cushion grip to lift your legs,New Lacoste Trainers High Top, move slowly to achieve the desired slimming effect. Action for a group of 10, repeat 10 group.

effect: mighty abbreviation of the abdomen, thigh and calf muscles, so that more slender legs slim.




Exercise 7:
lying supine,Lacoste Observe Strap Trainers, legs straight, feet close together. Hands on her hips, eyes see instantly at the top, adjust the breath and slowly bent legs until the knee chest position, and eventually arrange down and then slowly straighten your legs. 15 times as a group, repeat the 2-3 group.

effect: to make mini stomach muscles to step up implementation of effective promotion of abdominal exercises relaxation



8:
lying supine, legs open and shoulder width. Arms straight, elbows close to the ear, respectively, raised his left leg and right hand and straightened up, making the right hand touch the left leg and toes, around the 7 times as a group, repeat the 2-3 group.

effect: the effective disposal of protruding lower abdomen.



Exercise 9:
prepared 2 rubber bands. Open legs shoulder width. Then slam the feet of the end of a rubber orchestra, rubber band around and then cross, his hands were clenched in the additional end of the two rubber bands. Maintain the lower body does not move, so to reverse the upper body. Note that stand up straight, the body can not forward. 20 times as a group, repeat the 3-4 group.

effect: stretching back muscle, so that real slim waist is more intensified.


absence to prepare the following three activities: the whole body relax, lower body to remain intact, the upper body slightly to the left and right reversed. Repeat almost 16 times each.



Exercise 10:
lying supine, hands open at your sides, palms facing down. Maintain the upper body without moving my eyes and lift straight up. Then, swinging his legs and knees close together and affixed to the left, the right shoulder area to be close to the ground can not be lifted. Supine position and then emulate the same recovery essentials wag to the right side of the knees. About the time as a group,Lacoste Protect Laser Trainers, repeat the 8 groups.



Exercise 11:
lying supine, legs close together. Place both hands sides of the body surely. Abdominal strength using hand and legs straight up until the slowly into a 90 degree angle with the ground. Lower my eyes to the waist wrong people. Repeat this movement with 8 groups.



Exercise 12:
position get ashore the ground face down with legs slightly open. Adjust the inhalation, bend the legs to the drive, the use of chest and abdominal strength aspire to make your hands touch the legs. Far as possible, raise the legs, slimming effect will be extra obvious.

effect: three sets of actions are directed at the abdomen will be charted to be a mighty medley of the three abdomen,Lacoste UK, waist fragile for people to melodrama a character in health care.