Exercises to lose belly fat : our one week program

Exercises to lose belly fat : Day 1 / Bending

Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but it should not be used to pull). Take off your shoulders, keeping your lower back on the ground, and exhaling. Inhale while returning to the ground. Doing 4 sets of 20 and then gradually increase.

Rotation

Lying on your back, keep legs bent. Fold the right arm, hand behind head, and bring the elbow on your left knee. The lower back is glued to the ground. Reverse (left elbow, right knee) in the next movement. Make 4 sets of 40 (20 per side).

Day 2, Tuesday, repeat the exercises you did on Monday:

First swim at least half an hour, at your own pace.

Kick on back

Take a plank. Lie on your back in the water and hold the board at arm's length. Beat the legs without taking out the knees of the water. Make at least 4 lengths.

Work the lower body

By using two chips (or alternatively by helping you to the edge of the basin), go straight back and bend your legs to the horizontal. Breathe out, spread your legs and bring them inspiring. Do 2-4 sets of one minute 30 seconds while relaxing between each.

Exercises to lose belly fat : Day 4

Bending

Lie on your back, legs bent and feet on the ground. Place your hands behind your head (but it should not be used to pull). Take off your bust expiring. Inhale while returning to the ground. Do four sets of 20 to start, then increase gradually.

Rotation

Lying on your back, keep your legs bent, feet on the ground. Bend your right arm, hand behind head, and bring the elbow on your left knee, lifting the bust. Reverse (left elbow, right knee) in the next movement. Make four sets of 40 (20 per side).

Day 5, same as day 4

Day 6 Do the following steps:

Determine your maximum heart rate. It corresponds to 220 - your age. You must always stay between 60 and 70% of this frequency. Warm up! Run 10 minutes slowly. Run at your own pace. During 30 minutes without getting out of breath. Finish by stretching:

Stretch the buttocks and back

Lying on your back. Pull your knees toward your chest until the bottom take off the ground. Keep blowing 20 seconds. Release 20 sec. Repeat six times.

Stretching leg

Lying on his back, legs folded on the chest. Stretch them vertically. The back-plated floor. Hold this position 30 by blowing dry. Release 20 sec. Repeat this movement six times.

Day 7, jogging on Sunday too !

Determine your maximum heart rate. It corresponds to 220 - your age. You must always stay between 60 and 70% of this frequency. Warm up! Run 10 minutes slowly. Run at your own pace. During 30 minutes without getting out of breath. Finish by stretching:

Stretch the buttocks and back

Lying on your back. Pull your knees toward your chest until the bottom take off the ground. Keep blowing 20 seconds. Release 20 sec. Repeat six times.

Stretching leg

Lying on his back, legs folded on the chest. Pull them vertically. The back-plated floor. Hold this position for 30 by blowing dry. Release 20 sec. Repeat this movement six times.

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