<h1>9 Effective Exercises To Lose Weight</h1>

Technique Bicycle / Cycling

1. Lie flat on your back and interlace your fingers behind your head.

2. About your knees toward your chest and lift your elbows without stretching the neck.

3. Straighten the left leg in a 45 degree angle while simultaneously bend your torso to the right, bringing the left elbow towards the right knee.

4. Switch sides, bringing the right elbow towards the left knee.

5. Continue alternating sides, making the motion similar to pedaling a bicycle made for 12 or 16 reps.

The Captain's Chair

1. Get a chair with armrest and sit on it, hold on well and stabilizes your body.

2. Press your back against the backrest and contracts the abdomen so you lift your legs. Let the knees point toward your chest when you're raised legs.

3. No breaks back and remember to breathe smoothly.

4. Lower your legs slowly and do 12 or 16 reps.


Crusty Ball

1. Lie on your back with the ball under the mid / lower section of your back.

2. Cross your arms over your chest or place them behind your head.

3. Contract your abdomen to your torso off the ball, pulling the bottom of your rib cage toward the hip.

4. As you shrug you, keep the ball stable and not ruedes.

5. Return slowly to the starting position, stretching the abdominals. Performs 12 repetitions o16.

Contractions With Legs Upright

1. Lie face up on the floor and extend the legs at an angle of 90 degrees with knees crossed.

2. Contract your stomach is to lift your shoulders off the floor, as if you wanted to touch your knees to your chest.

3. Keep the legs in a fixed position and imagine, at the time of contracting, the column you want to play with the navel.

4. Lower and repeat 12 to 16 times.

Torso Track

1. Get a barbell with tires, grab the handles and press without releasing abdominal breathing as if you were preparing.

2. Exhale and glide forward as far as you feel comfortable. If a collapse occurs along the way, and you feel it in your back, you've gone too far.

3. Contract your abs to pull your body back.

4. Add tension by using more force, repeated 10 to 12 times.

Contractions With Outstretched Arms

1. Lie on a mat and extend your arms behind your head with your hands clenched, so keep your arms close to your ears.

2. Contract your stomach and arms off the floor.

3. Go down and practice of 12-16 repetitions.

Reverse Crunch

1. Lie on the floor and placed his hands behind his head.

2. About your knees to your chest, with feet together or crossed, until they are at an angle of 90 degrees.

3. Contract your abs to lift hips off the floor, reaching the legs toward the ceiling.

4. Lower and repeat for 12-16 times.

5. It is a very subtle movement, therefore, try to use your abs to take off your hips rather than swinging his legs on a false move.

Vertical Contractions

1. Lie on your back and extend your legs up as if trying to touch the ceiling.

2. Place your hands behind your head and contract your abdominals to shoulders off the floor.

3. At the same time, press the heels towards the ceiling, acquiring a U shape along the torso.

4. Lower and practice between 12 and 16 repetitions.

Lever on elbows and toes

1. Place yourself face down on a mat, resting his forearms and palms to the floor in a straight manner.

2. Detach yourself from the floor, going to be on their toes and resting on your elbows.

3. Keep your back straight in a straight line from head to toe.

4. Tilt your pelvis and contract your abdomen to prevent your rear left flying.

5. Hold on for 20 to 60 seconds. Repeated 3 to 5 times.

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