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50 Days Fat Loss Training
Health & Fitness
Perform three sets of of 12 reps for each exercise, resting 60 seconds between sets.
Lay flat on your back with bent knees, legs hip width apart, and feet flat on the floor. Engaging your ab muscles, lift hips off the floor so that your body forms a straight line from shoulders to knees. Hold position for two seconds, squeezing butt checks as hard as you can before lowering to start. ”This move is not only great for your behind, it will also strengthen your core, all in one move,”.
DEAD LIFTS WITH KETTLE BELL
Stand with feet slightly wider than hip width apart and toes turned slightly out, with a kettle bell on the floor between your feet. Push your hips back and down with a very straight spine, until you can grab the kettle bell handle with both hands. Stand back up (holding the kettle bell) by snapping the hips forward, squeezing the glutes at the top. That’s one rep. With this exercise, don’t be afraid to lift heavy: “Even if you are a beginner, I’d recommend starting with 15 or 20 pound bells. It’s actually harder to learn the move properly when it’s too light.
The weight forces you to use the right muscles,”.
EXERCISE BALL HAMSTRING CURLS
Lie on your back with feet placed on the center of an exercise ball and hands along sides to stabilize the body. Exhale and lift hips toward the ceiling. With your feet flexed, pull the Swiss ball toward your body, squeezing butt and abs. Inhale through as you lengthen the legs back to start. ”This is a great multi-tasking move because you’ll engage the hamstrings and glutes while strengthening the lower back and abs at the same time,”
Stand two feet away from pulley machine with your back to it and feet shoulder width apart. Grab handle between your legs. Push your hips back and down while keeping a very straight spine, until your torso is almost parallel to the ground. Keeping your head up, drive your heels into the floor and straighten your legs to standing, pulling the handle out in front of you and keeping your arms straight. Pause, then lower the weight and repeat.
Tip: No gym membership? You can also do this at home, with a resistance band attached to a sturdy piece of furniture.