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Title : 4 simple exercises that flatten your stomach fast and easy you can never crunches
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4 simple exercises that flatten your stomach fast and easy you can never crunches

Although you believe that a flat stomach is always the result of numerous crunches and run for miles, that does not necessarily mean that is the only way to have a tight and muscular abdomen area !

Namely, there are many effective exercises that involve all core muscles and help you lose excess pounds more quickly and easily.

This is how to perform:

abdominal twist

This exercise is a bit weird, as it includes the torque, which target the abdominal muscles and obliques. Thus, abdomen and muscles tightened Midsection, so it is perfect to help get rid of love handles.

should start in a lying position, with feet flat on the floor. Your knees should be pointing up, like when you are doing sit-ups.

Then raise your upper body in order to be 45 degrees off the ground and turn the body to the left, then return to starting position, then turn right.

In order to raise the level of exercise, you can increase the legs in the air. You can also keep a heavy object or a dumbbell in hand as well.

Scale Pose

Surely this is one of the best poses can make when it comes to training the core strength. That is to say, it is an isometric exercise, which should not contact muscles during it, but you just hold the position. According to investigators, isometrics correlate with less fat, so this exercise will help you burn belly fat and tone muscles.

You should sit down, cross your legs and place your palms face down on the floor beside the hips. Then breathe out and push your hands against the floor. Flexing the muscles of the abdomen and try to lift the body off the ground.

If it is difficult, push against the floor until you feel resistance and hold for 10-15 seconds.

The swan dive

This exercise focuses on the posterior chain and provides excellent results as well. The rear chain is, in fact, the group of muscles making up the rear of the body.

Therefore, these muscles should be tight and tones, in order to increase the strength of the base and to avoid injury. Most of the core exercises using the muscles of the posterior chain, so if you are weak, you may experience some damage, and these exercises can be difficult to carry out.

Therefore, it is necessary to align the stomach and stretch your arms in front of you. The legs should be stretched behind you. Then raise the upper body and arms off the ground. For further resistance, it can also lift your legs off the ground, but make sure they are completely straight. Hold for 10-15 seconds.

V Pose

This position is also a part of yoga and provides great results. You should sit down and stretch your legs in front of your body. Now grab each big toes, or calves, and thereby maintain.

lean back at the same time; flex core muscles in order to create a V shape with the body. If you feel you need to add a little more pressure, you can put aside their legs / feet and keep it in this position using the muscles in the sole basis for 10-15 seconds.

Now, as you know how to perform these effective exercises, you should do a routine schedule that will help you get better effects

should start the training session with 4 sets of abdominal twists, 5 reps of the first set, 8-10 reps for the second and third set, and for the last game, try to do as much as possible. Be sure to rest for 30-40 seconds between sets.

As mentioned, the isometrics can not be repeated. Instead, you will prolong the retention performance of other exercises. Therefore, you should hold each pose for 10-15 seconds and then rest for 10 seconds longer than the time you held the pose.

For example, if the position is maintained for 15 seconds, you must rest for half a minute. This should be repeated 4 times for each pose.

Source: familylifegoals.com
Other sources include links in the article goals of family life:
http: //www.ncbi.nlm. nih.gov/pubmed/11415690
http://www.ncbi.nlm.nih.gov/pubmed/1126131
http: //www.ncbi. nlm.nih.gov/pmc/articles/PMC3716991/

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