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πŸ’« You Can Beat Back Fat!!! πŸ’πŸ’«

posted in Health & Fitness
02/23/2014
  • To get started, sit on the floor or on a mat with legs extended. Lift your arms at the sides to your shoulder height. Twist your upper body to the right side as you take a deep breath. You can then exhale as you move towards the other side while maintaining your arm’s position. Do this repeatedly 8x
    To get started, sit on the floor or on a mat with legs extended. Lift your arms at the sides to your shoulder height. Twist your upper body to the right side as you take a deep breath. You can then exhale as you move towards the other side while maintaining your arm’s position. Do this repeatedly 8x
  • Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off  the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.
    Bend your arms and create a 90-degree angle. Contract your lower back and use it to lift your upper body off the ground along with your steady arms. Hold this position for 10 seconds before lowering down. Do at least 3 sets with 10 repetitions each.

  • Lift your knee and let it meet the elbow from the opposite side. Stretch your arms and legs to go back to the original position. Do at least 6 to 8 repetitions for each side.
    Lift your knee and let it meet the elbow from the opposite side. Stretch your arms and legs to go back to the original position. Do at least 6 to 8 repetitions for each side.

  • Squats tone and strengthen your core muscles – especially your lower back. Begin by raising your arms forward at the shoulder level. You can then move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. 10 sets of 8
    Squats tone and strengthen your core muscles – especially your lower back. Begin by raising your arms forward at the shoulder level. You can then move your hips as close to the floor as you can. Focus on your form and repeat the exercise by rising slowly to the original position. 10 sets of 8
  • Dumbbell rows work best for your scapula or the two big muscles on your upper back. With dumbbells on both hands, stand with your knees slightly bent and your torso forming a 45-degree angle. You can then raise your arms as your elbows become parallel with your back. The forearms should be hanging.
    Dumbbell rows work best for your scapula or the two big muscles on your upper back. With dumbbells on both hands, stand with your knees slightly bent and your torso forming a 45-degree angle. You can then raise your arms as your elbows become parallel with your back. The forearms should be hanging.
  • Do this by sitting on a bench or standing up with knees slightly bent. Hold the light dumbbells in each hand and bring them in front. Begin the exercise by leaning forward from your hips while keeping your back flat
    Do this by sitting on a bench or standing up with knees slightly bent. Hold the light dumbbells in each hand and bring them in front. Begin the exercise by leaning forward from your hips while keeping your back flat
  • This exercise is similar to planking because it also requires balancing. Perform this exercise by lying flat on your stomach and then raising your head with an arm off the ground. Lift the opposite leg at the same time and hold for 10 seconds. Do this 15 times.
    This exercise is similar to planking because it also requires balancing. Perform this exercise by lying flat on your stomach and then raising your head with an arm off the ground. Lift the opposite leg at the same time and hold for 10 seconds. Do this 15 times.

  • The typical planking is done with your body facing the floor and then balancing with your arms and feet. Adding side plank to your daily exercise will blast off the jiggly fats at the sides. Do this exercise for 3 sets, each in a span of 30 seconds to a minute.
    The typical planking is done with your body facing the floor and then balancing with your arms and feet. Adding side plank to your daily exercise will blast off the jiggly fats at the sides. Do this exercise for 3 sets, each in a span of 30 seconds to a minute.
  • Push yourself off the floor by lifting your hips and then shifting your weight towards the heels. If you have mirrors around you, you should see yourself forming an angle. Bend your elbows one again as you assume the original position.
    Push yourself off the floor by lifting your hips and then shifting your weight towards the heels. If you have mirrors around you, you should see yourself forming an angle. Bend your elbows one again as you assume the original position.
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