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As you know, the muscles of the abs are the most desirable for pumping both men and women. After all, everyone wants to have first of all a taut relief, protruding cubes and a flat stomach. The muscles of the press are not so difficult to pump up, if everything is done according to the rules.
We have made a selection of the most effective exercises for the abs, including various variations of the bar for the press, namely-the bar for 5 minutes and the bar for weight loss.
To pump up the abs in just 30 days-sounds incredible, but in fact things are not so bad. A month is more than enough time to significantly pump up your abs and lose body fat from your lower back, waist, or legs. If you are overweight, the first thing you need to do is go on a diet for weight loss, as well as give up sugar and other high — calorie foods. Exercise — that\s what it\s impossible to pump up the press without. 30 days is not a small time, but it is not a big time either.
Exercises for the development of the abs
The simplest, but very effective exercise is the angle performed in the prone position. To perform this exercise, you should lie on your back, put your hands behind your head and take hold of something strong that can serve as a stop.
On the first day, it is advisable to perform at least 10 leg lifts, adding 1-2 lifts every day. By the end of two weeks, you need to perform more than 30-50 leg lifts daily.
The second control is similar to the first, only the legs in it rise laterally. The order of the exercise: lie on the floor, hands to the sides; raise your legs to a right angle, then gently lower to the left; raise your legs to the starting position, without bending at the knees and gently lower to the right; repeat the cycle the required number of times. The key to success is repeated repetition of these exercises and regular classes.
Our application contains more than 20 similar exercises on the press, which will help you lose weight in 30 days, and appear beautiful belly and waist.
Tired of picking up clothes that hide your tummy? It\s time to start doing exercises for a flat stomach. Moreover, summer is coming soon, and every woman wants to look fit on the beach. To achieve success in this business is not difficult, the main thing is to perform training at home every day. And after 2 weeks, you will notice changes: the waist volume will decrease, the skin will become more even and taut, and the relief muscles will begin to appear.
The set of exercises is ideal for practicing at home. Before you start training, you need to warm up for 5 minutes, which will warm up the muscles and prepare them for the lesson.
Some flat stomach exercises available in the app:
1. Tilts the body to the sides.
2. Twisting the body while standing
3. Lifting both legs. A very effective exercise for the lower abs, where women like to accumulate fat. We lie on our back, hands can be placed under the butt or along the body, slowly raise both legs as high as possible, and also slowly lower. The exercise is complex, before completing the execution, hold your feet at a small distance from the floor.
5. Lifting the body to straight legs strengthens the abs and back muscles.
Do these exercises daily. In the first place is the quality of the exercises, and then the number of repetitions. If you need to rest, rest for a couple of minutes, but don\t be lazy. Your efforts will help to create a beautiful flat tummy.
Many beginners to lose weight on their own often make mistakes in performing many exercises on the press. It would seem that the exercises are simple, and how can you make a mistake in them, but non-compliance with the rules of training often leads to injuries when performing, at first glance, simple exercises. Therefore, we recommend that you start creating a abs in 30 days with our application, which shows the entire training program step by step, and the correctness of their implementation