Check out the series of exercises that will give you a firm tummy!

Guys! Summer is approaching and we need to be in shape so I decided to start some serious exercises to shape my body and look good at the beach!

So join me: Put laziness on the side and let’s raise a challenge you and me by starting them all together today!

Below are 4 exercises from the Core Fusion, loved by celebrities that will need just 15 minutes from your time but will make a big difference in the shape of your body by the beginning of summer! I promise you!

Make the below movements  3 or 4 times a week as illustrated- you can add them to 2-weekly sessions of cardiovascular exercises to maximize the benefits. It takes you only 15 minutes!

Elevated heel sitting

1.   While seated, spread your legs and keep them separated at a distance greater than the width of your hips, bend your knees and support the tips of your fingers on the floor.

2.   Contract your abdomen and slowly lift both heels, pushing your fingers against the floor. Hold for 2 seconds and then return to starting position. This is one repetition. Do 20 like this.

Sitting Knee Elevation

3.   Sit on the floor and bend your right leg, your foot should be in transverse position in relation to your body, bend your left leg, leaving the foot behind you.

     4.   Try lifting your left knee off the ground 10 times, then change the position of your legs
            and repeat, raising your right knee.

Standing unilateral elevation of legs:

1. Stand with feet hip-width apart and slightly turned out
2. Bend your arms forward, move your back forward and lift your left leg.Hold it for 10 seconds and return to starting position. Do 10 repetitions with each leg.

Lying on your Back and Bending

3. Lie on the floor on your back and your feet are touching the wall, while your knees are slightly bent. Raise your shoulders and grasp the side of your thighs with your hands
4. Stay in this position for 30 seconds. Then loosen your hands and hold for   30 seconds more. Repeat the sequence two more times.

  

• Consultancy: Eduardo Netto (physical education teacher and technical director of the network A Body Tech) and Giovane Salvatore (technical coordinator of Runner)
• Pics from Istockphoto / Illustrations by MCKIBILLO
Text Translated from this link: http://mdemulher.abril.com.br/dieta/reportagem/atividade-fisica/serie-exercicios-ajudam-perder-barriga-624668.shtml

Samia Khoury Dietitian