The way to a toned stomach

Posted on fitness

Are you looking for a training program that specifically attacks your hip pads? Would you like to spend the summer on the beach without being ashamed of your bulbous stomach and sagging muscles?

Then simply learn these four easy exercises and start getting fit.

1.Lie on your side with both legs extended and place the top on the bottom. Your head can be supported with one hand. Raise both legs straight up to just above hip level. Repeat this exercise eight times with one leg on top, then with the other. Maintain a steady pace and sweat as much as possible.

2ndLie as flat as possible with your stomach pulled in backwards onto a gym mat. Bring your feet closer to your buttocks. Now bend your trunk with your hands behind your head. Keep the movement flowing, not jerky. As you exhale, your upper body goes up; when you inhale, it goes down again. Repeat this exercise eight times slowly and a further eight times at a faster pace. Then relax briefly and repeat the whole process a total of four times.

Take this exercises Include in your usual workout program at least three times a week. Try out the studio on Mondays, then attend an aerobics workout on Wednesdays, and on Saturdays, set up a mini squash tournament with a friend. Such a fitness plan is guaranteed to increase your endorphin level! And don't forget to do another exercise for a flatter stomach To do this, increase:

3rdLie flat on an exercise mat and lift both legs up. Do not cross your feet; your palms are close to your body. Slowly raise and lower your legs off the mat, up and down in smooth, long motion. This trains the lower abdomen. Complete four training blocks of eight repetitions each.

Finally, you are welcome to take away this “six-pack” inspiration. It is essential for anyone who takes abdominal training seriously:

4thLie on your back and bend your knees. Keep your buttocks firmly on the ground and bring your feet as close to them as possible. Now fold your hands behind your back or place them next to your body, then turn your upper body sideways to the back of one of your two knees, so to speak, perform a rotating sit-up. The exercise is trained in four sets of eight repetitions each.

Give it a try and you'll soon get the difference Remember! For individual support Just talk to one of our personal trainer on — also to make sure that you do all of these exercises in the most effective way for you. And if this abdominal workout isn't enough, we still have the right routine for firm and strong arms for you!

Petra Tyrpeklova
Holmes Place Czech Republic

Model: Lucie Adamcová, personal trainer

Posted on fitness