Ab exercises : step 4 : flat bench lying raise

Step 4 can help you to decrease your fat from your abdomen

      

Flat Bench Lying Raise

Main Muscle : Abdominals

1. For exercising your lower abs : Lie flat on the floor or on a bench with your legs straigten. Position your hands under your butt with your palms down. Keep your legs straight and your knee locked

2.Raise your feet as vertically as possible. Return to start position but try not to touch the floor again. Place a light weight between your feet if you can.


Recommend : this step if you do it everday you can keep beutiful body ......

thank you for follow my blog .......H.B. bear

Ab exercises : step 3 : crunch-hands overhead

do you want to lost fat from your abdomen ?  if yes let's go!!!

Crunch-Hands Overhead

Main Muscle : abdominals


1. Start doing standard crunches. To make it harder, stretch your arm towards the ceiling . Keep your palms crossed.

2. Curl your upper body up and forward while keeping your shoulder blades just off the floor. Make sure you keep your arms aligned with your head, neck and shoulder. Don't move them forward from that position!!!



Recommend : you can do it on your bed or floor and you do it 15 time/set and 3 set/day for beginner or higher for you want to get six pack

thank you to follow my blog ......H.B. bear

Ab exercises : step 2 : Bent-Knee Hip Raise

this step easy to workout for women because you can do it on bed or floor .

Bent-Knee Hip Raise

Main Muscle : Abdominals

1. Lay down on the floor or bed , Bend your knees at a 60 degree corner and keep your feet just off the floor. Keep your arms straight near your body.

2. Move your bend knees towards your chest and raise your hips of the floor. Hold it and than slowly return in to the starting position. if you find this easy than you can straigten your legs or wear ankle weights.




Recommend: you should do this step 15 time/1 set and 3 set/1day for beginner

thank you for follow my blog....from H.B bear

Ab exercises : step 1 : air bike

If you want to lost your fat from your abdomen. I recommend this step .

 AIR BIKE

Main  Muscle : Abdominals

1. Lay down and put your hands in the back of your head. Raise your legs so your thighs are perpendicular and your lower legs. And your lower legs are just above parallel to the floor.



2. Know we are going to move your body as you are riding a bike. Curl up and bring your left elbow toward your right side while drawing your right knee in to meet it. It is important that you rotate your shoulder across and squeeze you abs, does not flap you elbow across your body.



recommend : you should do it 15 time/1 set and 3 set / 1 day For beginner. if you want to get six pack you should workout this step harder

thank you for read my post Good luck .......H.B. bear