Exercises abdominal weight loss exclusively for women
Action of 1 March GLUTE Bridge (basic )
Lift the hips up , put both feet on the ground as shown in Figure A. Shoulders , hips and knees in a straight line . Tighten stomach and raise your knees up to create a right angle to the hip (Figure B ) . Hold B for 2 seconds before returning to position A. Repeat this with the other leg . Do each leg 10-15 times before moving on to action 4 .
Action of 2 : Lunge with Rotation ( Basic )
Holding single piece weight from 2-7 kg , depending on strength , with both hands 2 .
Posture preparation , 2 feet hip -width , 2 handles weights up perpendicular to the body (Figure A ) . Long step left foot forward , tighten the belly , hips swivel to the left and lower the focus until the two legs are at an angle of 90 degrees (Figure B ) . Then rotate the hips in the middle , slowly straighten the leg and revenue . Repeat with right leg . Each leg 10-15 times to do so .
In the first 3 weeks , just repeat this 4 movements according to the number in the table above .
Action of 3 : Plank with Arm Lift ( Advanced )
Posture prepare just moves 1 . Give first -hand straight out front (Figure B ) and hold that position for 3-10 seconds . Slowly pull his hand back and extended his right hand , and hold it. Each hand to do so from 5-10 times .
Action of 6 : Side plank with rotation ( Advanced )
Postural movements started like 2 (Figure A ) , put your hands straight up at the ceiling (Figure B ) . Slowly pull down around the waist (Figure C ) . Repeat this movement 5-10 times the string and then switch sides .