WITH THESE EXERCISES, YOU LOSE 100 KILOS AFTER A WEEK

Because you do not need to work only one area of ​​your body, we prepare an excellent routine for you. With these simple exercises you can tone your buttocks and abdomen. It is a routine where you can moderate the intensity of the exercises, as well as the repetitions. These exercises for glutes and abdomen are incredible!

Remember that you only need a small rug to make your complete routine. The suggestion of this week to give a new touch to your routine is to accompany it with the song that you like and keep track of each exercise.

1- Climbers

Climbers are like the simple gear, but it works on the floor and in the ironing position. If you select a song with 8 counts, you can do 3 sets of 10 times. Put yourself in iron position on your mat and alternate the legs towards the chest.

2. PLANK WITH ROTATION

Difficulty:

Half

Exercise:

Core stability and balance. Warning:

Do not lower your hips during rotation. Variation – easy:

Normal plank without rotation. Variation – difficult:

Keep one leg in the air during exercise.

3. Frog

In the same iron position, bring both legs to your chest in a single movement and with a small jump. You can do 3 sets of 10 times with 2 counts, if you put rhythm and ingenuity in this routine it can be an incredible option to have a great time.

4. LEG RAISES

Difficulty:  edium

Exercise:

Straight abdominal muscles + hip flexors

Warning:

During exercise there should be no space between the back and the mat.

Variation – easy:

Flex the legs.

Variation – difficult:

Lift your hips after lifting your legs.

5. Dynamic Iron

This is one of the most effective exercises for gluteus and abdomen. In iron position, with your abdomen tight and your eyes facing forward, bend your arms until you are in forearms supporting your weight. Now go back to the original position. This exercises can even work to generate resistance if you make each movement in an account, in the end you would have four times with each exercise.

https://i2.wp.com/vitamin-b12.co/wp-content/uploads/2019/06/WITH-THESE-EXERCISES-YOU-LOSE-100-KILOS-AFTER-A-WEEK.png?resize=450%2C900&ssl=1

Leave a Comment