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The list of exercises to lose belly and extra fat

Focusing on several areas is the most effective way to lose fat. Do not focus on weight loss in the abdomen and thighs because focused training at one point is not an effective way to transform your body. A diet rich in whole grains, lean sources of protein, fruits, vegetables and healthy fats, will help you reach your ideal weight. Doing two or three strength training sessions and about 150 minutes of moderate intensity cardiovascular exercise each week will help you burn fat and build muscle mass. Doing thigh and abdominal exercises that are compound is an effective way to burn calories and tone the muscles that after weight loss will become more visible.

Difficulty level:

  • Stability ball
  • Weight ball
  • Training balance
  • Dumbbells

Instructions

Adjusts the contours

Lie on your back and place your feet on a stability ball. He rests his heels on the ball, tightens the stomach muscles and lifts the hips off the floor.

Aligns your ankles, knees, lower back, hips and shoulders. Throw the ball toward the back of the legs without lowering the hips.

Stretch your legs and complete 12 to 20 repetitions, stopping when your abdomen and thighs become fatigued. If the 20 repetitions are easy, try to pull one foot out of the ball while you make circles in the air.

Eliminates fats

Lie down on your back. Bend your legs and place your feet under your knees. Place the ball between your thighs and press firmly with your legs holding the ball.

Make pressure with your stomach muscles and then lift your hips making a straight line with your knees and shoulders. Hold this position for 30 to 60 seconds, stopping when your stomach and thighs become fatigued.

Rotate your feet out 45 degrees to vary the shape of the bridge that was created with the legs and trunk in this way the thighs will work more.

Face the fat

Sit at the top of the exercise balance, bend your legs and rest your feet on the floor forward. Place your hands behind your head, straighten your back and tighten your abdominal muscles.

Locate your back at 45 degrees, pause, and then raise your torso to straighten. Press immediately with your heels and stand up.

Pull your hips back and slowly lower down towards the ball to complete the first repetition. Complete 12 to 20 repetitions, stopping when you feel fatigue in your muscles.

Exercise with legs shows results

Hold a dumbbell in each hand, stand up and raise your arms to the sides. Place your legs apart with the distance of your hips, bend your knees slightly and relax your shoulders. Align your knees and ankles throughout the exercise to protect your knees.

Pull your hip back and slowly lower down to the floor. Stop when the back of your legs are parallel to the floor, push with your heels and stand up.

Accommodate your left shoulder slightly back. Lower your right hand to the right knee, bending your torso as you descend with the weight.

Lift the weight slowly, straighten the torso and then do the same with the left hand. Complete 12 to 20 repetitions, stopping when the oblique muscles or the lower part of your body fatigues.

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