Good Lifestyle

Did you know that the secret of chiseled abs is just a short daily newspaper? Many people spend exhausting hours in the gym making inefficient workouts that do not receive results. The intensity is more important than the duration and if you run this core of 10 minutes to three times a week, you will start to see results.

You look good help you feel good - an energetic body makes a more balanced and peaceful mentality. Each of these movements will be completed for a period of 45 seconds. Choose five of them for a routine and turn it on when you are bored. What are you waiting for? Take your yoga carpet and start sculpting today!

1. forearm board

Over time, you can work up longer goals, but 45 seconds is an excellent starting point. A board is a reinforcement of the total body, but the shape is the key. Keep your elbows directly under the shoulders, zipped legs and hips raised so that your spine is in a straight line. Lift the hips to keep the weight forward on your arms, your toes and the balls of your feet. Keep the abdus engaged and remember to breathe. You can perform this on your palms if it is more comfortable.

2. Dead bug

This mild movement can be changed for all fitness levels - slow down to make it more difficult. Lie on the carpet with straight-prolonged arms on the chest. Now, bend the hips and knees at 90 degrees, with torso and thighs creating a right angle. Now, hang your kernel and keep your spine on the ground because your left arm reaches the back. At the same time, prolong your right knee and hip, reaching your heel to the ground. You can also choose to take a toe rather than an extension of the complete leg, which is more difficult.

3. AB Bikes

Lie down with your expanded legs. Now, bend your elbows, holding your fingers to support the back of your head. Lift your legs, head and shoulders on the floor. Like a leg remains prolonged, draw the other in your chest. Turn the torso simultaneously so that your knee taps the opposite elbow. Repeat for 45 seconds.

4. TOE TOUCH Crunches

The regular crunch is not efficient and puts the unnecessary strain on your top of the body. Instead, try the Crunch Toe Touch. Lie on the back, with the legs together. Lift them in the air so that the thighs are perpendicular to the ground and create an angle of 90 degrees of the body. Lay your hands for you to reach the toes, lift your head and chest. Do it smoothly and without motions of shaking. Repeat for 45 seconds.

5. Russian Twist

This is a means of going to these abdominals. Sit on the floor with folded legs in front of you. From this position of sit-up, you migrate, so your core is engaged, but your back remains as straight as possible. Turn the torso from side to side, hands tight in front of you. To make this more difficult, lift your feet from the floor and bend your knees, crossing the ankles. Repeat for 45 seconds.

6. V-UP

This is one of the most difficult movements of our routine, but it quickly receives results. Lie on the back with straight legs and arms extended directly behind the head. In a fast motion, lift the torso moving away from the ground and lift your legs at the same time, trying to touch your toes. Your body will create a V-shape. If it puts the pressure on your back, modify it keeping your legs on the ground. Do not use momentum to get up. Repeat for 45 seconds.

7. Bear Crawls

We all crawl like babies but we stop as soon as we learn to walk. Crawling is actually a fantastic stabilization workout that defies your core and adds strength. They are a low impact alternative to burpés. Just start in a bear, with knees under the hips, raised and hovering a few inches of the air. Keep your elbows under the shoulders when browsing on progress or sides. Repeat for 45 seconds.

8. Mountain climber

This movement essentially merges a plank with knee movements to help engage all parts of your core. This can help you improve the strength of your heart and your balance. Start in a board position with hands under the shoulders. Lift the right knee towards the chest, keeping the hips down and the right back. By returning this leg, lift the other knee towards the chest. Continue alternating for 45 seconds.