Friday 30 January 2015


The Plan

When it comes to weight loss, following a healthy diet is only the beginning. Cardio and strength exercises are crucial, which is why we've created a plan to help you get started.
Three times a week, do the six-exercise workout outlined here. This will build up the muscles most responsible for fat burning, and banish belly fat. Do each exercise as many times as possible. After you've finished all six moves, repeat the whole cycle once more.

Strengthens: Quadriceps
Sit on the floor with your legs flat in front of you. Then bend your right leg and wrap both hands around that knee to help keep your back straight. With your left leg straight, lift it as high as you can, hold for a second and lower slowly. Your foot should be flexed. Repeat as many times as you can, then switch to the opposite leg and do the same number of repetitions.


Push-Up Pride, Starting Position

Strengthens: Chest
Kneel on the floor, facedown, resting on your knees and hands. Your back and arms should be straight.

Push-Up Pride, The Move

Lower your body until your chest nearly touches the floor, hold and then slowly push back up. Repeat as many times as you can.


Leg Drop, Starting Position

Strengthens: Abs
Lie on your back with your legs in the air, bent so that your calves are parallel to the floor.


Leg Drop, The Move

Slowly lower your heels down, tap the floor, and lift back up. Keep your back flat on the mat. Repeat as many times as you can.


X Crunch, Starting Position

Strengthens: Upper abs
Lie on your back, knees bent, feet on the floor. Cross your arms behind your head, with your fingers touching your shoulders.


X Crunch, The Move

Use your stomach muscles to lift torso up and to lower it down (at first, you may barely be able to lift at all — just keep trying). To keep from overarching your neck, pretend there's a tennis ball your under your chin. Repeat as many times as you can.


Invisible Chair

Strengthens: Legs
Stand near a wall with your feet hip-width apart. Slowly lower your body as if you were sitting down in an invisible chair. Lean your back against the wall. Your hands should be lightly resting on your knees. Hold the position for as long as you can (which might be only 10 seconds at first; work up to 60).



Strengthens: Lower back
Lie flat on your stomach, stretching your arms out in front of you. Then lift your arms and legs off the ground, hold for a second and lower. Repeat as many times as you can.


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