Weight Lose Exercise Tip
BEFORE YOU START
Let’s take a quick look at the routine structure, which is pretty straightforward.
You’re strongly encouraged to follow these three rules:
1. Exercise 3 days per week, e.g. on Monday, Wednesday and Friday (you’re free to choose other days but make sure it’s three per week for the best results). 2. Exercise at least four weeks (naturally, the more the better!)
3. Strictly follow our Nutrition Advice and Diet Plan during this time (it’s not that easy but it works wonders if followed, trust us!)
If you’re happy with the result you see after that, we encourage you to keep exercising to preserve it.
Should you feel you can achieve much more – feel free to increase the load: add about 2 to 5 repetitions to each set and take a bigger pair of dumbbells (you know you've chosen the right dumbbells' weight if the last couple of repetitions in a particular set are very hard to execute).
Also, we advise you to invest in the following:
1. A fitball. There are many good exercises for your abs and back, etc. designed to be performed on a fitball, so it’s a wise investment, and not expensive at all.
2. A pair of dumbbells. These are easily replaced by a pair of plastic bottles filled with water.
3. A skipping rope. Optional, but desirable. Highly effective when used regularly.
4. A pair of leg weights that you can attach to your ankles. Also optional, but again desirable.
So, remember, our goal is to slim down, gain some muscle and firm up the body, all in 4 weeks. Without further ado…
CARDIO WARM UP
Let’s start from the warm up. It prepares all muscles for the upcoming change in heartbeat rate during the workout, normalizes breath and promotes good blood circulation. Running in place is good and skipping rope jumps are even better for a warm up.
Duration: 5-7 minutes.
Now let’s do the exercises. Take 30 seconds restbetween sets.
EXERCISE 1:ABDOMINAL CRUNCH
Lie down on your back. Put your hands behind your head. Lift both feet off the floor and make a right angle with your legs. Lift the shoulders slightly off the floor.
Exhale and pull both legs towards the arms and your arms towards the legs. Inhale while returning to the initial position.
Pay attention to keeping your legs bent all the time. Avoid pulling your head with your hands. Your neck muscles must remain relaxed.
EXERCISE 2: CROSS BODY CRUNCH
Lie down on your back and bend your knees, feet flat on the floor. Put your right hand behind the head and the left along the side of the body. Flex the oblique abdominal muscles lifting the shoulders off the floor.
Curl up towards your knees: the left elbow towards the right knee and the right elbow towards the left knee. Exhale at the highest point and return to the initial position.
Pay attention to keeping the lower back in contact with the floor. Bend your body only around chest area. Perform the exercise in a controlled manner without hitches.
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EXERCISE 3: SCISSOR CRUNCH
Lie down on your back, shoulders propped up with the forearms. Extend your legs, lift them and twist them in and out.
The exercise should be performed in a dynamic, but controlled manner – you should feel how the abdominal muscles work in the process.
Do 3 sets of 15 reps.
This exercise is aimed at the lower abdominal muscles.
EXERCISE 4: FITBALL CRUNCH
Lie on the fitball with your lower back pressed against its surface. Feet flat on the ground at shoulders’ width, knees bent at a right angle. The upper body should be hanging off the fitball in order to further stretch the abs. Hands behind the head.
Exhale and curl up bringing the upper body to the stomach. Try to bring stomach and chest together. Hold this position for a couple seconds. Inhale and return to the initial position.
Watch your balance.
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EXERCISE 5: DUMBBELL HAMMER CURL
You’ll need a pair of dumbbells or a couple of plastic bottles (0.5 – 1 liter) filled with water. The exercise can be performed standing or sitting on a bench or a fitball, etc.
Position your legs at the shoulders’ width. The palms should face each other. Raise the dumbbells to the shoulders. Fully contract the bicep and then slowly lower the dumbbells into the initial position.
EXERCISE 6: CONCENTRATED BICEP CURLS
Sit down on a bench or a chair, etc. Position your feet flat on the floor and spread your knees a bit. Keep your back straight all the time. Take a dumbbell and put your elbow on the inside part of your thigh.
Slowly lower the weight down to the floor. Squeeze the bicep to lift the weight back up. Inhale while raising, exhale while lowering the dumbbell.
EXERCISE 7: DUMBBELL LUNGES
Again, instead of the dumbbells you can use plastic bottles filled with water.
Take the dumbbells in both hands and stand up. Feet parallel to each other and slightly wider then hips. Maintain the natural curve of the spine and slightly bend your knees. Look straight ahead.
Make a wide step forward, shift your center of gravity onto the forward leg and squat. The forward leg should be bent in the knee at a right angle. The knee of the back leg should not touch the floor!
Leaning on the forward leg, return to the initial position. Repeat with the other leg.
Do 3 sets of 25 reps for each leg.
This exercise is aimed at the front thigh musclesand glutes.
EXERCISE 8: PELVIS LIFTS
Lie down on your back. Position the feet as close to the body as possible, legs wide apart.
Raise the lower body as high as you can and flex the glutes at the highest point.
The exercise should be performed in a controlled manner. Feel the muscles work in the process. Do 3 sets of 20 reps.
This exercise is aimed at the glutes.
EXERCISE 9: SIDE LEG SWING
Lie down on your side. Position the body in a straight line. Exhale and raise the top leg up. Inhale and lower it back down.
Make sure your body remains on the same line with the hip. Do 3 sets of 25 reps for each leg preferably with the leg weights attached (2 kg for each leg).
This exercise is aimed at the glutes and the outer thigh muscles.
EXERCISE 10: BACK LEG SWING
Assume the knee-elbow position. Bend one knee at a right angle. Make a back swing with the bent leg.
Do the required number of reps for one leg first, then for the other.
Perform the exercise in a dynamic manner. Keep your back straight. All in all you should do 3 sets of 25 reps for each leg preferably with the leg weights attached (2kg for each leg).
This exercise is aimed at the glutes.