Hey Istas/Istos here are some Fitness tohelp keep you motivated towards your
fitness goals
Shrink Your Belly In 14 Days
Our fastest ever routine will firm and flatten
you from all angles in just 2 weeks
BELLY WORKOUT
Do 12 to 15 reps of each move
in the order shown. Between each exercise, do a cardio burst—2 minutes of jumping rope, marching or
jogging in place, stair climbing or stepping, or doing jumping jacks. Remember
to warm up and cool down by marching or stepping side to side in place for 3 to
5 minutes at the beginning and end of your workout.
1. REVERSE CRUNCH
Lie faceup with calves resting on ball, arms at sides. Press legs into ball, squeezing it between calves and thighs. Contract abs and lift hips 3 to 6 inches off floor and pull knees toward chest. Hold for 1 second, then lower.
2. ROCK & ROLL ABDS
Start on knees, with
legs about hip-width apart. Place fists on ball in front of you. Keeping body
in line from head to knees and abs tight, lean forward and roll onto forearms.
Hold for 1 second, then roll back to start.
3. BALL CURL
Sit on ball, walk feet forward, and roll torso down until bottom of butt is just off ball and middle and lower back are on ball, feet together. Place hands behind head. Lean back, pressing upper back into ball, then exhale, contract abs, and curl forward until upper back lifts off ball.
(Cardio burst: 2 minutes)
Make it easier Place feet wider than hip-width apart for more stability, and cross arms over chest.
Make it harder Straighten one leg so it's parallel to floor and you're balancing on one foot. Do half the repetitions, then switch legs to finish.
4. Skier
Lie over ball on all
fours. Walk hands forward so ball rolls under thighs, legs together, abs tight,
and body in line from head to toes. Bend knees and pull them and ball (it will
roll to shins) toward right shoulder. Hold for 1 second, then roll back out and
repeat to left side.
(Cardio burst: 2
minutes)
Make it easier Hold start position—body in line from head to
toes, abs contracted—for 15 to 30 seconds. Repeat one more time.
Make it harder Start with ball under shins and let it roll
to tops of feet as you draw knees in.
 
PIKE
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Make it easier Lift hips just a few inches and roll ball to
about knees.
Make it harder Start with ball under shins and roll to tops
of feet and lift hips so torso is as vertical as possible, like you're doing a
handstand.
How to Buy a Ball
Most people need a 22-inch (or 55 cm) stability ball. If you're under 5-foot-1, choose an 18-inch (or 45 cm) one, or a 26-inch (or 65 cm) ball if 5-foot-8 or taller. They're available in sporting goods stores (about $30) or online. We like the Gymnic Plus (performbetter.com) because it's made with burst-resistant, latex-free vinyl, and if punctured, it will deflate slowly.
Prevention.com
Lady Supreme!!!!
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