Sahpping your body within 4 weeks|Back in shape with exercise

Back in shape with exercise

EXERCISE 1:

Stand erect keeping a distance of about six inches between your feet.  Keep the toes slightly apart on an oblique position.  Now bend your knees and lower the body slowly. 

Along with this, slowly raise your heels so that the weight of the body is transferred on to the toes.  Simultaneously raise both your arms in such a way that they are in line with the shoulders.  Now revert back slowly to the original standing position. 

Perform this action ten times.  Increase the frequency of this exercise at the rate of two per day, and do it twenty times on the sixth and the seventh day.

EXERCISE 2:

Squat on the floor.  Keep your legs wide apart in opposite directions as much as you can.  Clasp your hands and keep them behind your head in such a way that the palms touch the back of your head.  Now tilt your body and try to touch the right knee with right hand elbow. 

Revert back to the original position and tilt your body to the left in order to touch the left knee with your left hand elbow.  Tilt your body ten times each to the right and to the left.

Gain: This exercise reduces fat from the waist and makes it slim and shapely.

EXERCISE 3:

Lie flat on your back.  Now bend your legs at the knees as shown in the picture and lift your body up.  Transfer the weight of your body on both your feet and shoulders.

Now lower your hips slowly and then raise them again.  Repeat this action twenty times.

Gain: This exercise reduces unwanted fat from the hips and makes them proportionate and shapely.

EXERCISE 4:

Lie flat on your back.  Bend your legs at the knees.  Keep a distance of about 1 ½’ to 2’ between your feet.  Raise your body in such a way that its weight is transferred on both your feet and shoulders. 

Now keep your feet steady and move your thighs to the outer direction.  Then move them inward once again.  Repeat this action twenty times.

Gain: This exercise reduces fat from the thighs and the hips and makes them firm and shapely.

EXERCISE 5:

Squat on the floor.  Keep your legs straight in front.  Now bend your legs at the knees and raise them slowly.  Keep your arms straight ahead in line with the shoulders.  The entire weight of the body will rest on your buttocks.  This is the initial posture of the exercise. 

Now slowly straighten your legs and raise them simultaneously.  Slowly tilt your body backwards.  Then revert back to the initial posture i.e., move the body forwards and bend your legs at the knees and bring your thighs near your body.  Perform this action ten times.  This is a bit difficult exercise.

Gain: This exercise reduces fat from the belly, the abdomen and the thighs, and makes them shapely.

EXERCISE 6:

Description of this action is given on 3rd week – Exercise 7.  During the fourth week perform this action twenty times everyday.

Gain: This exercise reduces the unwanted fat from and around the neck and makes it shapely.

EXERCISE 7:

Sahpping your body within 4 weeks and Lie on your stomach, face downward.  Rest your palms on the floor in such a way that they are in line with the shoulders.  Now first raise your head and then slowly raise the upper half of your body in the Reduced unwanted fat. 

Form an arch with your spinal cord.  See to it that the weight of the body is transferred to the palms as less as possible.  After about five seconds, bring the body back to its original position.  Perform this action ten times.

Gain: This exercise reduces fat from the back and the arms and makes them shapely.

EXERCISE 8;

Lie on your stomach, face downward.  Keep your arms extended beyond your head.  Now slowly raise your arms, upper half of the body and legs.  Form an arch-like posture.  After about five seconds, revert back slowly to the original position.  Perform this action ten times in the Reduced unwanted fat.

Gain: This exercise reduces the fat from the buttocks, the waist, the hips and the back and makes them shapely. 

EXERCISE 9:

Make a pose as shown in the picture.  Keep both your arms straight downward in line with the shoulders.  Keep your right leg straight and bend the left leg at the knee and keep it under your chest. 

Now bend your right leg at the knee and bring it under your chest.  Simultaneously straighten your left leg and take it back.  Both the actions should be fast and simultaneous.  Perform this action rhythmically for about a minute.  Increase the time gradually during the whole week.

Gain: This exercise has a beautiful effect on the entire body in general and the thighs and the legs in particular in the Reduced unwanted fat.

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