How To Lose Weight Fast

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How To Lose Weight Fast For Women - The Easy Way!

The Best way To Lose Weight Fast In 3 Steps

Losing weight fast is a relative idea. Not so fast that you risk losing muscle mass in the process, not so slow that it takes you forever to get visible results when you can do it quicker. Also by weight you need to focus your attention on actual fat tissue, not generic weight (fat and water).

There is a great deal of talk about the best way to shed those unwanted extra pounds fast and effectively, some ideas are good but overly complicated and unpractical to implement (like bodybuilders' style 6 small meals a day), others are just hype preying on people's need to shed extra weight at any cost.
As often as it happens in life, simplicity turns out to be your best friend, making nonsense of all the extra data and unnecessary complications that create more problems and aggravations than the ones they are supposed to cure.

Keep it basic and simple and stay to the core of body physiology and you are on the right track to crack the code of effective and comparatively fast fat burning process.

That you need to eat less calories than the ones you spend is no mystery. This is the way your body will go into catabolic state, forcing it to open the door to your fat storage and take the calories it needs from there. However, how many calories and what to eat for this situation to happen is often made overly complicated while all you need is to stick to 3 generic foundation principles.

1 - Keep Insulin levels low. Insulin is an important hormone with significant impact on fat storage and fat burning depending on its levels in your body. The higher the level, the greater the fat storage and the inability of your body to make use of your body fat to burn calories. The lower the level, the easier for your body to access fat storage and burn it, rather than using food.

So the key is keeping insulin levels down and steady to encourage your body to draw the calories it needs from your adipose (fat) tissue reservoir. How do you do that? Simple: avoid carbohydrates and sugar. The main reason for the global overweight/obese trend mostly comes down not just to over eating, but mostly to eating too many sugars and carbs.

What happens is when they enter your blood stream they create a spike in insulin levels which prevent your body from using your extra fat. This means that even if you are dieting and take in less calories than you should, you will never burn fat and reduce body weight if you keep eating rice, pasta, pizzas, let alone sugary drinks, cakes, candies even if you eat less of those.

What you should do is avoiding them altogether so as to lower your insulin levels constantly. High insulin levels are a recent disaster in history on mankind associated with the easy availability of carbs and sugars in industrial quantities. Not so long ago our ancestors did not have access to unhealthy amounts of carbs and sugars, as a results they were lean and athletic.

2 – Replace carbs and sugars with proteins, vegetables and fats, yes fats. By the time you cut your body off carbs, it will be forced to get the missing calories it needs from your fat storage. However, do keep your diet high in proteins from sources like chicken, beef, fish, eggs to make sure your muscles have all they need for replenishment, especially if you workout, but not only.

Always accompany your proteins with plentiful portions of vegetables like lettuce, salads, cauliflower, broccoli and the likes. Vegetables contain all the vitamins, minerals and fibers your body needs but they only make up for a tiny fraction of your calorie intake, even in great quantities. Not only that, they are also bulky and naturally full of water, so they will make your stomach feel full, preventing over eating.
Last but not least on the list are fats. Fats may seem counter-intuitive since you are trying to lose fat, but as we have seen, it is carbs and sugars the felons causing you to be overweight, not fats. Carbs and sugars are much more easily converted into fat than fat itself, causing the double negative effect of not only being stored as extra fat, but also spiking up insulin levels sky high, which in turn prevent your body from burning the very same extra fat storage they have caused in the first place. A self feeding vicious circle.

Instead, fats like olive oil, fish oil and nuts are rich in calories that cannot be converted into fat while dieting in no carbs and no sugar mode because your body is already burning its fat reservoir thanks to low insulin levels and because fats are harder to convert into fat than fats themselves. Instead they will provide a steady, slow source of energy levels in addition to protein and vegetable intake.

3 – Listen to your body. With the basics of your diet structured around more proteins, more fats, more vegetables and little or no carbs and sugars, you body will be primed to work at its best, restoring its functions at the natural levels they are supposed to work. As a consequence of low insulin levels, your appetite will naturally decrease without suffering any energy drops since repeated bouts of hunger were more the result of excessive consumption of unnecessary or excessive carbs and sugars resulting in low energy levels once digested.

Your weight loss rate will naturally ten to be faster at the beginning of such restructured diet when you are more over weight, less and less so as your body fat levels will decrease. The more over weight you are, the more calorie deficit you can afford, the less over weight you are, the more food you can afford to eat until you reach balance point with a low body fat, notwithstanding you keep the low carbs, high proteins, fat and veg ideas outlined above and do not fall for carbs and sugars again.

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6 Magic Weight Loss Foods

 

These great ingredients not only boost flavour - they'll help you lose stomach paunch, too.

• Ginger contains healthy compounds (gingerols) that ease stomach bloat.



• Parsley is a natural diuretic that keeps water retention in check. Enjoy the fresh, herbal flavor it adds to lunches and dinners.



• Peppermint delivers a compound called menthol, which relaxes the intestines and keeps your stomach from pooching.



• Pineapple not only adds juicy sweetness to your meals but also contains bromelain, a digestive enzyme that helps break down food to reduce bloating.



• Sea salt has a cleaner taste than regular table salt, so you can use less to flavor your food—and that means less water retention and puffiness.



• Yoghurt boasts good bacteria (probiotics), which help you stay regular. It may cut gas and bloating, too.

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Magic Weight Loss Apple Pie. Delicious!

Apple Pie

This light apple pie tastes nothing like diet food. It's got all the decadence without the guilt.
 
Ingredients
1 1/2 cups rolled oats
2 tbsp. wheat germ
2 pkg. artificial sweetener
2 tbsp. melted soft, light margarine
2 tsp. baking powder
2/3 cup (5 oz.) fat-free vanilla yogurt
2 medium sweet apples
1/2 cup unsweetened applesauce
1/2 tsp. cinnamon



Preheat oven to 375°F. Mix rolled oats, wheat germ, one package of artificial sweetener, margarine, baking powder, and vanilla yogurt. Let stand for one hour. Spray a spring form pan with nonstick, fat-free cooking spray. Spread oat batter ¼ inch thick in pan. Peel, core, and thinly slice apples. Cover oat batter with a layer of apple and two tablespoons of applesauce. Sprinkle with cinnamon. Repeat layering until all apples and sauce are used. Sprinkle remaining artificial sweetener on apples. Bake until golden brown.
Serves six. One serving equals 1/2 fruit, 1 starch, 1 fat, 1/8 dairy.

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Magic Diet Weight Loss Smoothies For Women. Delicious!

 

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Foods To Lose Weight Or Foods That Fight Fat?

Foods to lose weight are always healthy foods, don’t bet on that your donuts or big mac are healthy! Everybody hates  to diet but everyone always wants to lose weight. Eating the right kinds of healthy food that burn fat and speed your metabolism should be your “rule number one” in your weight loss plan.

Some foods to lose weight can magically melt pounds, and that train of thought has been around for a long time.  While exercise and a variety of wholesome healthy foods help, will help you lose fat, there are foods that burn calories and suppress hunger.

 

Foods to lose weight - Listed below are a variety of foods that will help speed your metabolism and therefore burn fat.

Healthy green foods such as raw spinach contain bulk.  Therefore, the space they leave in your stomach – partly because of their high water content -leaves less room for pastries and ice cream.  They are also jammed with iron, foliate, calcium and vitamins A., B, C, and E that helps you to lose weight.

Grape fruits are amazing and they help you lose weight fast.  They are not magic, but they are powerful fat fighters due to their fiber content.  In addition, without added sugar, a grapefruit has fewer calories than an orange of the same weight.

Apples keep the doctors away and fat. Eating several apples a day is a great way to lose weight.  Hard fruits like apples take time to chew and fill you up.

 

You burn more calories chewing and digesting celery than it actually contains.  Celery has vitamins E and C.  It is a diet food that also helps you lose fat and should be on everyone’s plate.

Protein packed legumes such as black beans, chickpeas, lentils are not just low in fat and rich in soluble fiber, they digest slowly and keep blood sugar levels steady.  You will not feel like eating for a while.

Calcium rich foods and drink such as low fat milk can boost metabolism.  It has been found that women and girls who consume dairy products regularly tend to lose weight easily and have less body fat than those who do not.

The omega-3 in fatty fish, such as mackerel can curb overeating. The protein mixed with the fat in fish is also known to curb your eating.

 
You can eat all the strawberries you want and can never gain a pound.  Strawberries, peaches, plums, and grapes come with cancer fighting carotenoids and appetite-suppressing fiber.  Eating these types of fruits daily will help you lose weight fast.

Disciplining yourself to eat a proper diet and the right exercise program will help you reach your idea weight in no time. Above are just some examples of Foods to lose weight, but our calories calculator team already research for the best weight loss solution for you and you can find it here

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Magic Weight Loss Recipe For Women. Honey And Cinnamon

 Honey And Cinnamon For Weight Loss

 

 

The health benefits of herbs, spices and other natural products have been well-known since ancient times. They have been found to contain substances that are useful in fighting diseases of the heart, regulating blood pressure, fighting skin problems, anxiety and stress. As these natural foods do not have any side effects, a lot of scientific research is being done at present to unravel their healing properties. More and more people are resorting to these natural ways of curing ailments. Of the various natural products and spices, honey and cinnamon have been found to be useful in the process of weight loss.

Honey in Weight Loss

It is true that honey is a type of sugar. However, while the dietary sugars have only carbohydrates, honey, a natural sweetener, has vitamins and minerals as well. When our body digests sugar, it uses the vitamins and minerals present in our tissues. Hence, in the process of digesting dietary sugar, a deficit of vitamins and minerals is created in our body. This deficit is not created when honey is digested, as besides being a rich source of carbohydrates, honey also provides important vitamins and minerals to the body. Hence, the metabolism of fats and cholesterol remains unhindered when dietary sugars are replaced with honey. Honey also helps in digestion, and taking this natural sweetener after a heavy meal helps in avoiding any problems that may arise due to overeating.

Cinnamon in Weight Loss

Intake of cinnamon in the form of powder or sticks can be useful in controlling cholesterol levels in the body. While it lowers the amount of bad cholesterol, it leaves the good cholesterol at the same level. Cinnamon also regulates blood sugar levels and helps in the fight against obesity and insulin resistance. People who suffer from insulin resistance tend to overeat and they often have problems with weight management. They put on weight easily. Fat first accumulates around the waist and losing weight becomes difficult for these people. People with metabolic syndrome suffer from obesity.

Adversely affected glucose metabolism leads to several health problems. Studies show that regular intake of cinnamon extract helps lower fasting blood glucose levels, blood pressure levels, and percentage of body fat. Women with insulin resistance and polycystic ovary syndrome are also benefited by this extract. They can experience improved fasting glucose levels, glucose tolerance and insulin sensitivity after taking cinnamon extract. Those who are diagnosed with type 2 diabetes can experience reduced blood glucose levels, reduced total cholesterol and bad cholesterol (LDL) levels after taking 1-6 grams of cinnamon, at least for 40 days. Cinnamon is very useful for patients suffering from diabetes, as it helps them in using less insulin. More studies are required to prove these effects.

Honey and Cinnamon Recipe

Take one spoonful of honey, one spoonful of cinnamon powder and mix them in a cup of warm water. This concoction should be consumed every morning on an empty stomach. Although the actual mechanism of how this recipe helps in losing weight naturally is not clearly known, people have reported to have benefited from regular consumption of this mixture.

Do not add honey to boiling water. Heat destroys some of the important nutrients of honey. Similarly, use raw honey that has not been heat-treated. Vietnamese cinnamon is supposed to be the best cinnamon. As far as possible, use freshly ground cinnamon powder.

Honey Recipes

1. Honey and Warm Water
Drinking a cup of warm water with one spoon of honey in it every morning is believed to help in weight loss. Fat remains stored as an unused source of energy in our tissues. Honey is believed to mobilize this stored fat that is burnt up to provide energy for our daily activities. This results in gradual loss of weight.

2. Honey and Lemon
One spoon of honey with a few drops of lemon, mixed with warm water is another recipe made from honey that is believed to reduce one's weight. Although the results are slow, regular consumption of this mixture is believed to aid in weight loss.

As explained above, cinnamon and honey help reverse some of the symptoms of insulin resistance and metabolic syndrome, the disorders that lead to weight gain and obesity. Besides helping in shedding off pounds, honey and cinnamon have other health benefits like fighting heart diseases, improving digestion, purifying blood and improving blood circulation. All these health factors and obesity are interrelated. Hence, not only do cinnamon and honey help in losing weight, but they also ensure an overall well-being of an individual.

There are a lot of natural remedies of fighting weight gain. However, unless one ensures a balanced diet and regular exercise, the effects of these organic products will be in vain. Leading a healthy lifestyle is essential if you want to enjoy the health benefits of cinnamon and honey.

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Magic Weight Loss Roasted Cherry Tomato Soup. Delicious!

Magic Weight Loss Roasted Cherry Tomato Soup

Serves 3

500g cherry tomatoes on the vine

1 tbsp olive oil

1 tsp grated lemon zest

Sea salt

500g vegetable stock

1 tbsp tomato paste

1/2 tbsp capers, chopped

1 spring onion, finely sliced 

Preheat the oven to 230°C/450°F/gas 8.

 

METHOD

1. Place the tomatoes in one layer on a baking sheet. Drizzle 1 tablespoon olive oil onto the tomatoes and the same of balsamic vinegar, some lemon zest and a little sea salt. Roast for about 20 minutes until the tomatoes are bursting and very soft.
2. Remove the tomatoes from the vines and add to a blender with hot stock and tomato paste. Blend until smooth.
3. To make the salsa, chop the remaining cherry tomatoes into irregular quarters and mix with chopped capers and finely sliced spring onion. Serve with seeded flat breads.

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Magic Diet Green Curry Soup.

Green Curry Soup

A great healthy eating recipe

This aromatic green curry soup is packed with spinach, mushrooms, green beans and broccoli stems (save the florets for another night). Green curry paste gives this soup a delicately spicy broth. The vegetables are cooked just enough to be tender, but retain their freshness and distinct textures. 

Makes: 6 servings, about 1 2/3 cups each
Active Time: 1 1/4 hours
Total Time: 1 1/4 hours

Ingredients

• 2 medium yellow onions
• 2 tablespoons plus 2 teaspoons extra-virgin olive oil, divided
• 1/2 teaspoon salt, divided
• 2 tablespoons Thai green curry paste (see Notes)
• 4-5 cups vegetable broth, store-bought or homemade
• 8 cups gently packed spinach (about 6 ounces), any tough stems trimmed, divided
• 2 cups water
• 2 1/2 cups oyster or shiitake mushrooms (about 4 ounces), trimmed
• 2 large cloves garlic, chopped
• 1 1/2 cups 1-inch pieces trimmed green beans
• 1 cup thinly sliced peeled broccoli stems
• 5 scallions, sliced
• 1 tablespoon finely chopped lemongrass (see Notes)
• 1 cup chopped fresh cilantro
• 1 serrano chile, finely chopped
• 2 tablespoons fresh lemon juice, or more to taste.

Preparation

1. Quarter onions lengthwise, then thinly slice crosswise. Heat 2 tablespoons oil in a soup pot or Dutch oven over medium-high heat. Add the onions and 1/4 teaspoon salt; cook, stirring frequently, until the onions are soft and beginning to brown, 6 to 8 minutes. Stir in green curry paste and cook, stirring, for 3 minutes. Stir in 4 cups broth; bring to a gentle simmer.
2. Meanwhile, coarsely chop 4 cups spinach. Combine the remaining 4 cups spinach with water in a blender; puree until the spinach is chopped to confetti. Cut mushrooms into 1/4-inch strips.
3. Heat the remaining 2 teaspoons oil in a large skillet over medium heat. Add garlic and cook, stirring until fragrant, about 30 seconds. Add the mushrooms and cook, stirring, until the liquid cooks away and the mushrooms begin to color, 4 to 6 minutes.
4. Stir the mushroom mixture and green beans into the pot; return to a simmer and cook for 5 minutes. Stir in broccoli stems, scallions and lemongrass; return to a simmer and cook for 3 minutes more. Stir in the chopped and pureed spinach, cilantro and a big pinch of serrano. Return to a simmer, cover and cook just long enough to wilt the spinach, about 1 minute. Add up to 1 cup additional broth if a thinner consistency is desired. Add lemon juice; taste and add more salt, serrano and/or lemon juice, if desired.

Tips & Notes

• Notes: Look for prepared green curry paste—a fiery mixture of green chiles and Thai seasonings—in the Asian section of large supermarkets. The heat and salt level can vary widely depending on brand. Be sure to taste as you go; if you like your curry very spicy, you can turn up the heat by using a little more fresh serrano chile.
• Look for lemongrass—a woody, scallion-shaped herb with an aromatic lemon flavor—in the produce department of well-stocked supermarkets. To use, trim off the root end and grassy top. Peel off the woody outer leaves. Thinly slice the softer inner stalk, then finely chop.

Nutrition

Per serving: 127 calories; 7 g fat (1 g sat, 5 g mono); 0 mg cholesterol; 14 g carbohydrates; 0 g added sugars; 4 g protein; 4 g fiber; 622 mg sodium; 375 mg potassium.
Nutrition Bonus: Vitamin A (73% daily value), Vitamin C (35% dv), Folate (20% dv)
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 1 fat.





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Weight Loss For Women. New Magic Smoothie

This Weight Loss Magic Smoothie is an easy recipe.  If you are trying to lose weight, this will add some variety to your diet.  This Magic weight loss Soup recipe makes a ton of soup – and this is a quick, easy, way to use it up!  You can drink your veggies in a cold, refreshing smoothie and get all of the nutritional benefits.  The lemon and cucumber bring out the fresh flavor of the vegetables.  This drink is similar in taste to a Virgin Mary (or sometimes called a Virgin Bloody Mary), especially if you add Worcestershire and Tabasco sauce.  The measurements given in the recipe are a recommendation – you can add as much or as little as you like to suit your tastebuds!

Ingredients

• 2 cups (chilled)*
• 1/2 cucumber
• 2 Tbsp. fresh squeezed lemon juice
• 2-3 ice cubes
• 1 Tbsp. Worcestershire sauce (optional)
• 2 drops Tabasco sauce (optional)
• 1/4 tsp. black pepper

Instructions

Combine all ingredients to your blender. Blend until consistency is smooth. If you want an extra kick and to give it the full flavor of a Virgin Mary, add the Worcestershire and Tabasco sauces and black pepper. Serve immediately and enjoy!
 

20kg’s from her starting weight, Kylie is now living the healthy active lifestyle and is now becoming a qualified personal trainer herself! It has completely transformed her WHOLE LIFE!

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How this unique, simple and quick new way of moving skyrocketed our energy, fat loss and fitness. You're going to be blown away.

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Weight Loss Before & After Pics. The Number 1 Weight Loss Tip For Women!

Some more before and after photos of real users of this 

No:1 Weight Loss Program For Women

 Kylie Yankos (Melb, VIC) Is 20kg’s from her starting weight, Kylie is now living the healthy active lifestyle and is now becoming a qualified personal trainer herself! It has completely transformed her WHOLE LIFE!

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Janelle Crouch (Melbourne, VIC), Aged 31. Has lost over 28kg! “I was in the super market with my husband. He had to look twice before approaching me from behind, I just look like a totally NEW women! My husband has always loved me but WOW do I get the attention NOW!”
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"Eight children in 12 years and I look and feel better than I ever have in my entire life!" - Sherah Taylor, Oregon

Vital Stats: Age 36, weight lost 60 lbs., inches lost: 12" on waist, 7" on hips.

Eight children in 12 years and I look and feel better than I ever have in my entire life! I've always had the determination and willpower to exercise and eat right, but was never EVER able to see such unbelievable results until I found Venus. I pinch myself every day to see if I am dreaming... 

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The 15-minute Ab Workout. The Only 4 Exercises You'll Ever Need!!!

The only 

Four Exercises You'll Ever Need To Shape Up!

 

Four absolute tried and tested exercises for all over body toning and fat burning.

Lots of people ask me "what are the best exercises for my legs, upper body and abs?" There are so many, but for now I have narrowed it down for you to my four absolute tried, tested and true favourites for all over body toning and fat burning moves. That's right, just these four simple, effective moves will have keep you trim.

With these four body toning moves, you will do four 'rounds' of each in a row with as little rest as possible. For the first and third rounds do 20 repetitions of each exercise and for the second and fourth round of each exercise do 14 repetitions of each exercise. 20, 14, 20, 14... easy to remember!

The advantage of this rep range and with little or no rest (only rest if you absolutely have to!) you will get the benefit of increasing your heart rate which means burning calories and keeping you fit, plus you'll challenge your muscles, toning them beautifully.

It takes next to no time at all to do four rounds this way meaning it fits easily into your day. Ready? Okay, lets get stuck in.

PRESS UP

We all know press ups are hard. That is simply because they work! But we have the advantage of progressing as we get fitter and stronger and with progression comes more and more tone for the upper body. Start with your hands on the floor directly underneath your shoulders and straighten out the body to engage the abdominals. Do not let the lower back collapse. Lower your chest towards the floor as low as you possibly can then completely straighten the arms back up again squeezing your triceps (outer arms). Once this becomes easy, try doing a press up from the balls of your feet with your knees off the floor. It's amazing how quickly you will progress!

SQUAT

Keeping your body upright, eye line ahead, feet shoulder-width apart (or wider with feet turned out slightly if you have weak knees) engage your abdominals, place the weight into your heels and bend your knees. Lower down so that your buttocks are parallel with the floor. Do not let the heels come up. Push back up through the heels again to the starting position. When you get stronger and want to tone up even more, hold a dumbbell in each hand. The perfect exercise for the lower body, core and buttocks.

PULL UP

If you have access to a gym you can do this on a suspension trainer such as the TRX. If not you could use a metal gym bar in a local park or even a strong tree branch. Just make sure it is a strong one! The lower your body is to the ground the harder it is so progress slowly. Start with arms straight, pull up and lift your body, squeeze your shoulder blades together keeping your whole body tight and then lower again to the starting position. Fabulous for a gorgeous back and arms.

PLANK

One of the world's most simple and best exercises for abs and for the whole body! With elbows bent and forearms on the floor, keep your feet together, tilt heels forward, pull abdominals in tight, knees off the floor and hold for as long as you can. Do not let the lower back collapse. Even 20-30 seconds is a good start and work up to holding for 1-2 minutes.
There you have it. Four very effective exercises to get your New Year fitness resolutions back on track and four that work around you and your working and family life. Do this routine 2-3 times a week, eat clean and drink 3 litres of water a day and you'll soon notice that beautiful body from emerging!

The 15-minute Ab Workout

A few of my favourite exercises to keep your tummy looking tight

It is hard to keep in line with your regular exercise regime so I have come up with a fantastic ab routine to keep your stomach looking gorgeous even if you are eating a few extra calories. Do this top little routine anywhere, any time and it will only take 15 minutes out of your day.

You will need a watch, a medicine ball and if you really fancy going the extra mile, invest in an ab roller. Most sports stores sell them and they are super cheap and really effective!
Set aside 15 minutes a day and get stuck into this effective tummy routine for great results.

Body Plank:

With your feet together, elbows bent and leaning on your forearms, hold yourself in a strong plank position for up to one minute. Be sure to pull in your lower abdominals, squeeze as many muscles as you can including inner thighs, straighten the front of your legs, and keep your entire body strong. Ensure your low back does not collapse and pull in your abdominals as tightly as you can into your lower spine. To make it harder, bring your heels forward so you are on the tips of your toes. This way it works the arms and shoulders as well as the deep layers of your stomach muscles.

Medicine ball straddle crunch:

Lying on your back with your knees bent and feet on the floor wider than shoulder width apart, hold the medicine ball in your hands on the floor above your head. Lift up your upper body putting the focus on your abdominals, squeeze and 'crunch' them as you lift up the medicine ball in a forwards direction ending with it between your thighs keeping knees apart. Slowly roll back down keeping the abdominals under tension back to the starting position. Do this for 15 repetitions.

Side Body Plank:

Straighten out your entire body whilst lying on one side and stack one foot on top of the other. Bend your elbow so it is close to your rib cage and lift the hips off the floor squeezing the side of your waist and hold this position for up to one minute. Be sure to keep your neck in line with your spine. Repeat on the other side.

Ab Roll Outs: With your ab roller place your knees on the floor and bring your hips forward to 'engage' your abdominals before you start. Place the ab roller on the floor in front of you and hold with both hands. Keeping a neutral spine and tummy tight roll the ab roller out in front extending your body until you feel your abs tighten completely then using your abdominals, 'pull' backwards to the starting position. Be sure to keep your arms straight throughout the movement and do this on a flat soft mat or smooth carpet for ease of movement. Repeat for 15 repetitions.
Repeat the entire routine above 2 or even 3 more times.
A fantastic tummy routine you can do in 15 minutes or less to keep your waistline looking great.

The Number 1 Flat Belly Tip For Women

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