(via motivationintohabit)

(via ieatirunilift)

(via goharddd)

(via tobejuliaagain)

madreamer:

strong is beautiful.

(Source: nomore-nonsense, via fuckyeahfitblr)

                                 Get Lady Gaga’s Killer Abs

The Bicycle Crunch

To do:
• Lie flat on the floor with your lower back pressed to the ground (pull your abs down to also target your deep abs). Interlace your fingers and put your hands behind your head.
• Bring your knees in toward your chest and lift your shoulder blades off the ground.
• Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow toward the left knee. Make sure your rib cage is moving and not just your elbows.
• Now switch sides and do the same motion on the other side to complete one rep, which creates the peddling motion. Do this exercise with slow and controlled motion.
• Do 10 reps.

Ab Rotations

To do:
• Sit on the ground with your knees bent and your heels about two feet from your bum.
• Lean slightly back without rounding your spine at all. It is really important, and difficult, to keep your back straight, but don’t let it curve.
• Place your arms straight out in front of you with your hands one on top of the other. Your hands should be level with the bottom of your ribcage.
• Pull your navel to your spine and twist slowly to the left. The movement is not large and comes from the ribs rotating, not from your arms swinging. Inhale through center and rotate to the right. This completes one rep.
• Do 16 full rotations.

Reverse Crunch and Double Crunch

To do:
• Lie on your back on the floor. Place your hands on the floor beside you.
• Bring the knees in toward the chest with your feet together.
• Use your abs to slowly curl the hips off the floor and into your chest; now slowly lower them back to the starting position to complete one.
• Do two sets of 25. Don’t swing your legs to create momentum; use your abs — after all this is an ab exercise.

*Double the return on your efforts adding an upper abdominal curl while you curl up your pelvis. This will work your upper abs as well as your lower abs. Go slowly and feel as if you are curving around your belly button from both the top and the bottom of your spine.

Dumbbell Side Bends (These are GaGa’s favorite!)

• While holding dumbbells, bend side to side.
• Don’t go too heavy on the weights!

Cardio Circuits

• Do a 25-minute cardio circuit fives times a week
• This includes running, walking, and even dancing!

If you just do a mix of these ab exercises along with some high-intensity cardio, you will melting off that belly fat in no time! Use Queen GaGa as your inspiration!

(via weight-a-second)

(via fuckyeahfitblr)

Holy Abs.

(via fitfighter)

inspirefitness:

nice abs!

(Source: playhardbehealthy)

health-heaven:

Get Rid of Lower Belly Fat

Alter your diet to include more vegetables and lean proteins and less fat and sugar. Lean proteins will help you build muscles and burn fat in your lower belly. Even if you simply cut your fat and sugar intake in half, it will make a big difference in your fight against lower belly fat.

Do at least a half hour of cardio three times a week. Walking, jogging, biking and dancing are great options. Doing cardio will help you lose that extra layer of fat that keeps your abdominal muscles hidden.

Work your lower ab muscles to strengthen the muscle wall and burn belly fat. Do a few reps of scissors after your cardio exercise. Lie on your back with your hands underneath your buttocks. Lift your legs about a foot off the ground. Contract your lower ab muscles, and move your legs in a crisscross motion: move your right leg over the left, then open your legs apart and move your left leg over the right. Be careful not to bend your knees. Do about 10 to 15 reps.

Do a few reps of double leg reverse crunches. Lie on your back with your hands behind your buttocks as in Step 3. Raise your legs off the ground and bend your knees. With your knees bent, slowly lower your feet until they’re three inches off the ground, and hold this position for a few seconds then return to starting position. Do about 10 to 15 reps.

Complete your lower belly workout with a set of the Pilates 100. Lie on your back with your arms at your sides. Lift your legs straight at a 45-degree angle. Keeping your arms straight, lift them a few inches off the floor. Contract your abs and lift your shoulders a few inches off the ground. Maintain this position and start pumping your hands up and down as you count to 100.

(via ieatirunilift)

(Source: doingbetternow, via runhardandfast)

work it.

(via iwantthisbody)