Burn Fat 4 Dummies - 6 Exercises for six pack abs

Click the image below

Crunches: Lie on the floor and cross your arms in front of your chest. Bend your knees up and tuck them under your bum. Now raise your body, with your arms still at your side, or acroos your chest, and raise your body up as far as you can. Lower your body slowly, not touvhing the floor, and repeat for 10 times.

Sit ups: Lie on the floor, feet on the floor, knees up and hands placed behind your ears or put your hands crossed over your chest. Sit all the way up, lifting your lower back off the floor along with your shoulder blades. Lower yourself down. Repeat for 10 times.

Leg raises: Lie back on the floor with your arms at your side. Now, lift your legs, keeping them straight, and life them all the way up until your legs are at a 90 degree angle to your body. Slowly lower your legs, don’t let them touch the floor, and then repeat 10 times.

Jack-knife sit ups: Lie back on the floor with your hands to your side. Nw raise your knees whilst raising your body to meet your knees at the same time. in time your should be able to get your head to touch your knees. Repeat and do this ten times.

V-Ups: Lie on the floor, legs straight out, hands on the floor but this time extended out over your head. Simultaneously raise legs and torso. Don't bend your knees. Reach with your hands toward the raised feet. Touch your feet if possible (will require some flexibility). relax return to starting position and repeat.

Static Hold and Side Statics. Lie flat on the floor face down and put your body into the push up position. Now put your elbows resting on the floor, keep your body straight and hold the position for as long as possible. Sounds simple but it is not that easy. Do this for 1 minute at a time and eventually try and get up to 15 minutes.

All these exercises will help to build up your abdominal muscles and working out with these exercises as well as using an eating plan such as the Burn fat 4 Dummies plan you will see a dramatic difference in the space of 4 weeks – Guaranteed

Burn fat 4 Dummies 60 second exercises - Running on the spot

Click the image below

There are many ways to burn fat and I will be writing a series of quick exercises to help you with this. The first of these exercises is one which you can do in the home any time of day or night.

The exercise is running on the spot or sprinting on the spot for a higher cardio workout. Doesn’t sound like much does it? However it is one of the most effective cardio exercises you can do to burn fat quickly.

You can sprint for 60 seconds on the spot. Do this 5 – 7 times per day and you can lose a few pounds per week. It sounds easy but go ahead and see how knackered you feel after a full sixty seconds.

Lose inches off your waist quickly - The Burn Fat 4 Dummies way

Click the image below

How to lose inches off your waist quickly and easily

If you want to lose inches off your waist there is one quick and simple exercise you can do which does not involve going to the gym or even leaving your house. It has nothing to do with dieting or cutting down on food or anything else like that.

The best exercise you can do to lose inches off your waist is an exercise called the ‘Vacuum Pose”

You can lose a few inches off your waist within the space of 1 month if you do this every day and do it often. It takes about 3 minutes of your time each time you do ti and you can do it as often as you like, the more the better.

What is the vacuum pose?

Basically you exhale all the air out of your lungs and then suck in your belly button as much as possible. Sound easy, it’s not as easy as it sounds. Try it. Be sure to suck in your belly button and leave your upper body as is or it will not work.

The best way to do this is to suck in your belly button as if your are trying to get the belly button to touch your spine. Do this for 15 – 60 second and then release and then do it again after a 30 second rest. Do this 4 times and do it 3 – 10 times per day.

Do it everywhere

The beauty of this exercise is that it can be done anywhere and everywhere. The only stipulation is that your upper body must be straight and not slouched.

I particularly like doing this when I am standing in queues for shopping, or watching the TV.

If you do this for at least 5 minutes per day you will see a difference but if you d it for up to 30 minutes every day the difference you see will be much more noticeable and a lot quicker.

Once you become more practiced in the vacuum pose you can start to breathe regularly as the muscle burn will lessen. I now use a form of the vacuum pose in my daily life. I basically suck my stomach in a little and I do it every minute of everyday. That’s not as hard as it sounds as your body quickly adjusts to this way of life.

Losing inches off your waist is not hard and if all you do is the exercise above you will lose inches within no time.

Click here to get a Free
video and mini course