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How to Reduce Chest Fat
Extend your arms over and behind your head to the point just before your torso starts to lift off the floor. Your torso should be in contact with the mat. This is your starting position. Inhale, curling your upper body off the floor and reaching your arms toward the ceiling, exhale about halfway up, continuing rolling forward reaching all the way to your toes. Inhale, reversing the movement and exhale half way through the movement to return to your starting position. Point your toes towards the wall, and place your hands under your butt with your palms facing down. Inhale and raise both your legs straight up towards the ceiling, until they form a right angle with your torso. Inhale and tighten your abs. Exhale and slowly lower your legs to just above the ground approximately 4 inches — you want to lower your legs as much as you can without lifting the small of your back. You want to keep the small of your back pressed to the floor. Inhale and pull your belly button in to your spine. Curl your hips toward your torso as you exhale, lifting your hips a few inches off the floor keeping your legs straight. Breathe in as you slowly lower your hips to the ground. With your palms facing down, place your arms by your sides for support. As you inhale, slowly and with control lower your legs until your feet almost touch the floor. With both legs extended and toes pointed lift your right leg off the floor so that it is perpendicular with your upper body keep your lifted leg as straight as you can and raise your left leg just a few inches off the ground. Quickly and with control swap leg positions: Drop your right leg swiftly down so that it hovers a few inches off the ground and simultaneously raise your left leg up towards the ceiling. Without pause, alternate back and forth. Up and down on each leg is one repetition. Aim for 6 — 8 repetitions. Place your hands on the floor just behind your bottom. Engage your core by pulling your belly button into your spine. With control, lean your upper body right back and at the same time extend both legs straight out. Return to the start position. Aim for up to 3 sets of 10 reps. Keep your abs engaged during the movement. If this move is too challenging, instead of extending your legs, keep your knees bent as you lower and raise your upper body. Slightly bend your elbows and bend your right knee, bringing it across in the direction of your left elbow. Your hips should turn with you. Return your right leg to the plank position and repeat with your left leg. For maximum effectiveness, imagine that is your abs that are drawing your knee up and across your body. Beginners, grab your hamstrings just below the knee joint with both hands and lift your feet a few inches off the floor. If you are more advanced lift your feet off the ground so that your lower legs are parallel with the floor. Extend your arms on either side of your knees, so that they are parallel with the floor. To make this move more challenging, bring your lower legs up, so that your legs are as straight as possible without rounding your back, so that your body forms a v-shape. Hold this position for about 30 seconds increasing the time as your get stronger , relax, repeat 5 times. Place your extended arms with the palms of your hands facing down, by your sides for support. Your back should be flat. Keeping your legs extended, with your feet draw an imaginary small circle, approx. One circle is one repetition. Alternate between clockwise and anti-clockwise circles. To make this exercise more challenging, draw as big a circle as your can, starting from directly above your hips to brining your legs as low to the ground as you can, while maintaining control and good form. Make sure your back is flat, straighten your spine and extend your arms straight out in front of your chest. Balancing on your tailbone, slowly raise your feet off the floor. Slowly and with control, twist at your torso, rotating your shoulders as far to each side as you comfortably can. Turning from one side to the next is one repetition. Lean back further to make this exercise more challenging. You may to extend your legs out further to counterbalance your upper body. To avoid back pain or injury keep your back straight, move with control and avoid over-rotating.
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