SPEND 60 SECONDS A DAY DOING THIS EXERCISE, 1 MONTH YOUR STOMACH WILL BECOME FLAT

SPEND 60 SECONDS A DAY DOING THIS EXERCISE, 1 MONTH YOUR STOMACH WILL BECOME FLAT

B.S.E | 7:07:00 PM

THIS EXERCISE IS BETTER THAN 1000 ABS: SPEND 60 SECONDS A DAY DOING THIS EXERCISE AND IN ONLY A MONTH YOUR STOMACH IS GOING TO BECOME FLAT

If you want a flat stomach and no belly fat, you know that this challenge is declared like mission impossible. You need to clear that from your head and put this: There is an exercise that will make you lose the belly fat and all fat. It is very simple on a first side but it is very effective.

This exercise will undoubtedly make your abdomen tight and flat, it will also improve your body posture, and it will also soothe your pain in the back.

In addition you will see the properly pose of your body due the exercise in order to be the most effective.

You need to put your hands on the ground, by keeping the shoulders and neck straight. The focus is on abdominal zone but you will have pressure on your legs too.

In order to keep up, put the pressure on the toes.

You need to make a contract with the muscles of the buttock. Make sure you raise up and the body needs to be flat, not like a bread, or even worse like a triangle.

You need to regulate the breathing. Imagine this exercise like you have a glass on your back so you mustn’t spill it out.

The thing that shall stay are your knees and hands, you need to have a flat back and the shoulders should be a bit wider than shoulder-width apart.

Focus on a spot on the floor beyond your hands, in order to keep the spine, head and neck straight.Apply the pressure on the toes, and place the right leg on the floor. The same thing you need to repeat with the other leg.

Repeat the plank 3 times in a row, on a daily basis, and in a month, you will be astonished by the effects!
You can see the right position on the video below. or visit this article How To Do A Plank Perfectly

source : Health Herbs 365

Motivating (video): in Only 7 Months 21 Year Old Boy Lost +160 lbs

Motivating (video): in Only 7 Months 21 Year Old Boy Lost +160 lbs

B.S.E | 12:58:00 AM

John David Glaude 21yrs, did something numerous individuals long for – he used to be 360 lbs and now he is 200. Anyway, the battle against those overabundance pounds left a follow on his body, and now his just issue is the abundance skin. Be that as it may, this young person still feels upbeat in light of the fact that the young ladies at long last recognize him.

John, 21, made a feature to outline the way his body changed. Despite the fact that he is not that fearless when he needs to take the garments off, he is enthusiastic to tell everybody that they ought not permit defects, for example, abundance skin, prevent them from living their fantasies.

"This is me and I am pleased with it. With that demeanor you can do some extraordinary stuff. I was 360 lbs, tragic, forlorn and I simply did not know how to be upbeat. At that point, one night, my entire life changed. I understood that I was fat and that I despise myself for that. I realized that I was worth more than I really acknowledged," clarifies John.

Looking into the way that weight can slaughter him at 30 years old, he surrendered sodas and garbage nourishment and totally changed his way of life.

"After a couple of months I began setting off to the rec center and I am never returning to my old life," includes John.

His companions are glad for his positive change, and now John has a better half.

watch his inspiring video!

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The Greatest ABS Ebook by The Top Fitness Model Lazar Angelov for free

The Greatest ABS Ebook by The Top Fitness Model Lazar Angelov for free

B.S.E | 1:39:00 PM

We believe There is no shortcut to success. The road to success is defined by three things: determination, self-belief and hard work. There is no easy way around it – the right way is the hard way! This is my motto. And I have been going down the hard road for the past 10 years. That choice has made me who I am today. And I believe that you can do it too! By telling you the story of my life, I will motivate you to go for your full potential!

here is a picture resume this Great book :

Every one is looking for what he really thinks useful for him and specially if what he's looking for is about fitness, and specially six-pack abs so any one want dream about getting the perfect abs in order to have a good shape of the body, that's why today i'm going to give you one of the best books ever of how to get the perfect Abs of your dream very fast with a powerful program by the top fitness model " Lazar Angelov " and his book called "ABS- The Secret Revealed"

this is my first book ever and the best of the best as Lazar Angelov said , in this book he gives us how he go through a storm of hard work and get the ABS of his dream , on top of that Lazar Angelov believe in us also and he wants to motivate us so as to do the right thing about healthy life and fitness lifestyle , so we must go hard or go home and we choose going hard because no matter what our goal must be achieved.

The book called "ABS- The Secret Revealed" is a perfect for you to get your hot abs and wonderful shape, to get this book click on the direct link below to download your file and get started, and remember always “You don’t have to be great to start, but you have to start to be great”

Informations About The Book :
File Type : PDF
File Size : 8.46 MB
Nº Of Pages : 76

Enjoy and don't forget the main thing is to keep your self motivated no matter what do the impossible to fulfill your dream and if you fell down yesterday stand up today.

DOWNLOAD

Direct Link

And Remember always “You don’t have to be great to start, but you have to start to be great”

 the file is protected by a password, and here it is :

The File's PAssword : www.4Stomachexercises.com

Exercise At your Desk to get a Flat Stomach

Exercise At your Desk to get a Flat Stomach

B.S.E | 5:45:00 PM

Desks, office chairs, and cubicles don’t have to get in the way of getting in shape or working out a few kinks. In fact, you can even use them to your advantage. Just don’t get caught.

You can't go to the gym? You can have a workout in your office! You will be amazed at the results that can be achieved by implementing these simple Stomach exercises in the privacy of your office.

Chair exercises for lower abs

Sit in a chair with good posture. Pretend there is a band that stretches from the bottom or your spine to the top of your head. Place your feet on the ground, hip-width apart, directly in front of you.

1. Sit with perfect posture on the front edge of your chair with your back straight and your neck relaxed.
2. Raise your knees toward your chest and then slowly lower them back to the floor.

Also Read This:  - The Greatest 5 Lower Abs Exercises
                            - 3 best Stomach exercises to lose belly fat
                            - Quick And Easy Wight Loss with These Tips

Knee Extensions

To do a knee extension strengthens the front of your thigh, also known as your quadriceps.  To do this exercise, simply straighten you knee joint and squeeze your quads for 2-4 seconds, then releasing. I recommend 10-12 times on each side.

• Make sure your posture is straight and tall
• Keep your other leg bent for stability
• Breathe!

Alternating Leg Lifts with cross Body Crunch

• Sit in a Chair
• Sit up tall
• Chest is lifted
• Lift right leg with knee bent
• Lace hands behind the head
• Take left elbow towards right knee
• Switch sides

Do not do this exercise if you have chronic back problems. It requires a twist, which is helpful for building abdominal muscles, but can compromise existing problems. Always keep your stomach muscles contracted for the full duration of the exercise.



If you have a private office: 

In a straight firm chair, sit with your feet flat on the floor. Crosses his arms over his chest (similar to the movement that would make a crack in the ground) bend the chest down and toward your knees until you feel your abs tighten. Return to the starting position and repeat. Just be sure to keep your arms below the shoulders.

Remember that we are human beings, built to move, walk and be mobile. Most of us however are relegated to a desk and computer so make sure to take time to do good for your body!

The Greatest 5 Lower Abs Exercises

The Greatest 5 Lower Abs Exercises

B.S.E | 12:30:00 PM

we got a lot of questions about Stomach Exercises in our facebook page and twitter, I'd write an Article about 5 Great Stomach Exercises but I didn't focus on Lower Abs, in this Article I'll share with you 5 of the Greatest Lower Abs Exercises.

Here are 5 of the most effective Lower Abs Exercises. In fact these five exercises are free from all that annoying routine of sit-ups that are super exhausting and not that effective.

Also Read This: - For Weight Loss Success try Liquid Diet Plan
                            - 5 Great Stomach Exercises
                            - Lemon Water Benefits and Why You Should Drink it?

These 5 Lower Abs Exercises can be carried out in a circuit fashion for an outstanding abdominal exercise that will assist in burning belly fat exclusive of forcing any stress on your lower back.

1. Planks 

 This move really engages the core and it's one I had to work up to being able to do. Lay on your stomach, toes tucked beneath you. Place forearms flat on the ground shoulder width apart. Sucking in your tummy raise your body from the ground and hold for 30 seconds. Do this two times daily.

2. Hanging Knee/Leg Raises

 This is an advanced lower abs exercise that requires something that you can hang from, such as a pullup bar.

1. Begin by holding onto an overhead bar and hanging loosely in the air. Actively pack your shoulders down onto your ribcage so that your shoulders are not elevated up near your ears. It will feel like a strong muscular contraction to get your shoulders down, much like the start of a pullup. If you’re facing a mirror, you should see little “diamonds” of air between your arms and neck. This is your starting position.
2. Exhale and slowly lift your legs up in the air in front of you, folding at the hips. Try to time the depth of your exhale with how high you lift your legs. The higher you lift, the more you exhale. If your strength levels allow, do these with straight legs. If not, simply bring your thighs up to your belly until you can practice with extended legs.
3. Once your legs are as high as you can lift them, pause for a moment to regain control of the movement. You should have very little or no air in your lungs.
4. Then, allow your legs to lower under control until you are hanging again. Do not swing up or down, as this will negate the effects on the lower abs.
5. Perform 1-3 sets for 10-20 slow repetitions.

3. Torso Twist

A- Sit on a chair with your feet flat on the floor and Grasp a Ball in front of you, (or a bag of flour) at chest level, with your arms extended.

B- With your hips square and abs tight, breathe out as you slowly rotate your upper body about 45 degrees to the right. Return to the center and repeat on your left side. Complete 10 reps.

4. Captain's Chair

All you need to do this exercise is a chair.
(works the lower rectus abdominis)

• Sit on the chair with your spine straight and shoulders relaxed.
• Keep both hands beside you with your palms by the side of your hips, facing downward.
• Inhale deeply.
• Now as you exhale, bring both your legs upwards such that your knees are close to your chest. Hold for 5 seconds. Don’t bend forward and arch your back.
• Bring down your leg slowly and Repeat Moves 1-4 once more, you're done.

5. Cross body mountain climbers

The cross body mountain climbers is the final exercise for this circuit. Rather than what you do with the regular mountain climber workout where you bring your knees to your chest, the twist to add to help work the lower abs muscles will be that with the revolving you are going to convey your knee to the converse elbow. The integration of the rotation element basically allows for better and effective Lower Abs Exercises.

Easier option: Do the move for 20 seconds; rest in position (A) for 20 seconds; continue the move for another 20 seconds.

Works: Cardio, abdominals, chest, shoulders and triceps





These are some great starting moves to help tighten that pesky pooch. Most women I know have difficulties with this region, and it's no surprise considering regular crunches don't really engage all your abdominals. The best part about this pooch punishing workout is that you don't have to go to a gym to do it! Try it out and share it with your friends, and tell us What are your favorite lower abs exercises in a comment?