4 Easy Following Core Exercises for to kill your belly fat.

It is great when you repeat the exercises everyday, it takes you around 10 minutes. Or try to do it at least three times a week (for example: Monday, Wednesday and Friyday). Each exercise practice for 30 seconds, then rest 30 seconds, and move on to the next exercise. After the 4 exercises, rest for 2 minutes then do 2 more rounds.

Frog Crunch

  1. Lie down on the back and open legs. Hold your hands between the legs
  2. Crunch forward, arms stretched out to the front. Exhaling on the way up. Don’t jerk up and down with your upper body, instead try to roll slowly upward and move controlled downward.
  3. Keep going for 30 seconds.

Plank With Arm Extension

  1. Go up on elbows, keeping them in line with your shoulders. Making sure butt is up, and head and spine are all in one line. Hold this positon during the exercise.
  2. Lift up your left arm, extend it out to the front, bring the arm back and return to the plank position.
  3. Repeat it by extending your right arm to the front. That’s one rep.
  4. Keep going for 30 seconds.

Russian Twist

  1. Sit on the floor, lift up your feet holding them in the air, yours arms stretched out, hold them together to one side.
  2. After you get in balance, twist your upper body continuously from one to the other side, keep the arms straight.
  3. Keep going for 30 seconds.

Spiderman Crunch

  1. Start in a traditional plank position with your forearms on the ground and your body perfectly straight.
  2. Bring your right knee forward towards your right elbow, then return to the plank position.
  3. Repeat by bringing your left knee toward your left elbow. That’s one rep.
  4. Keep going for 30 seconds

Try to do the exercise everyday, it is around 10 minutes long. It could be in the morning before you go to office or school, before you take shower in the evening. Play the video to follow all movements. After one week you will see clearly the effect. Next week we will focus on the butt and legs. Healthy living with us, let’s move together. We also offer a YouTube Link for YouTubers, it’s easy to share this video with your friends.

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四招痩小腹。四組容易上手的核心運動,在夏天換上泳裝、套上泳褲之前,跟著我們一起雕塑迷人的腹部曲線吧。

如果可以每天照著影片內容一起動一動,是最有效果的;再不然,試著一個星期最少跟著做三次,比容說星期一、三、五。每一個動作大約三十秒的長度,然後休息三十秒之後再繼續下一個動作。第一輪做完之後,休息兩分鐘,然後所有運動重複兩遍。也就是說,這套影片中的動作全部做三次。

Frog Crunch

  1. 平躺,雙腳併攏、雙膝蓋往外打開。雙臂在兩腿間打直。
  2. 以仰臥起坐的姿勢,借由腹部的起坐將雙手往前方帶出。切勿往上猛拉身軀,而是試著慢慢地將身體往前帶。
  3. 連續動作三十秒。

Plank With Arm Extension

  1. 如影片以雙臂將身體撐起,雙臂寬如肩寬。注意將臀部撐起,從側面看頭部、身體還有脊椎應成一直線,並在動作期間保持身體的挺直。
  2. 左臂往前伸直,然後再縮回回復成預備動作。
  3. 接著換右臂動作,左右各一次算一回合。
  4. 連續動作三十秒。

Russian Twist

  1. 坐在地板上,如影片將雙腿騰空,雙臂往同一邊舉起打直。
  2. 找到身體平衡點之後,持續性地往左右兩邊扭動上半身,雙臂保持打直。
  3. 連續動作三十秒

Spiderman Crunch

  1.  如影片將身體打直。
  2. 將右邊的膝蓋往身體前方(右手肘位置)提,然後再回復成準備動作。
  3. 接著換左邊膝蓋動作。左右各一次算一回合。
  4. 連續動作三十秒。

試著每天都跟著影片一起動一動,大約十分鐘的時間;可以是早上起床之後,出門之前、或著洗澡之前,一個星期之後一定會有顯著效果。下個星期我們將會帶大家做臀部、雙腿的運動。跟著我們一起保持健康、一起動一動吧。 更多資訊,請點選網頁連結或是臉書頁面一起討論。另外我們也提供You Tube連結,也讓YouTuber更容易和朋友分享噢。