FITNESS PLAN

Contrary to what some weight loss and exercise products state, there is no such thing as fat reduction. Fat is lost throughout the body in a pattern dependent upon genetics, gender, hormones and age. In other words, although a negative calorie deficit (more calories burned than consumed) will always cause fat loss, the precise location of such fat loss is decided by the body.
Tip: Be aware of your abdominal muscles. Keep your stomack "tight" throughout the day as much as possible.

1. Breathing and stomach preparation

Stand with your back against the wall. Open your legs to be parallel with your hips. Your both hands are touching wall. Breath in deeply feeling your stomack with air. Tighten your stomach and rise it towards chest as you are pushing the wall with your back. Imagine that wall behind you is falling down but you have to save your beloved one in your arms. Hold breath for 12 counts, breath out slowly. Do this excercise every day minimal 3 times. You do not need to include it with your routine plan below. Do it whenever you feel ready throughout day.

2.The Lion

This face excercise reduces lines round eyes, tightens throat and releases jaw tension.
Stand up right, strengthening your body. Breath in feeling that your stomack is contracted as you hold the breath.
Open your mouth wide, tongue out and eyes up simultaneously holding on breath for 12 counts. Breathe out. Make 3 repetitions.

3. Double Chin

Exercises tightens double chin and plumps lips. You will feel the neck muscles and skin stretching.
Stand up right, strengthening your body. Breath in feeling that your stomack is contracted as you hold the breath.
Tilt your head back. Then pull your lower jaw forward, press your lower lip above the upper. Hold in this position for 12 counts.
Breathe in, as you tilt your head, hold on breath for 12 counts and breathe out, as you lay your head down. Repeat 3 times.

4. Arms

Stand upright with your elbows bent, and your hands together in front of your chest, with your fingertips touching and palms apart.
Breath in feeling that your stomack is contracted as you hold the breath. Hold the breath.
Press as much as you can inward on your fingers feeling stretch in your arms and shoulder. Your palms should not be touching.
Holding breath count to 12. Release fingers and breath out. Repeat 3 times.

5. Squat

The squat is probably one of the most important exercise. It is the main lower body exercise and involves most of the major muscles in the body including: quadriceps, hamstrings, gluteus, low back, and upper back
Also, inclusion of this type of exercise (large muscle, heavy weight) exercises has been shown to increase growth hormone (GH) release which will benefit all muscles in the body.
The squat has suffered from the misconception that it is bad for your knees and extremely dangerous. To the contrary, the squat can be extremely beneficial and can strengthen the supporting structures of the knees if done properly.
Breathing:
1. When descending to a sitting position, inhale deep through your nose . You should feel and see your stomach filling with air.
2. Keep breath to a count of 12. (quick counting). Keep the abs pulled in (don't let them bulge out).
3. Exhale slowly through mouth when returning to an upright position
Repeat exercise 3 times.
Move slowly. Make sure your muscles are doing the work. If you move too quickly, momentum will take over the move.

6. Lunge

Probably the number one way to improve your glutes or your behind is by lunging!
This exercise also strengthens the hamstrings, quads, calves, low back.
Extend arms by your sides, and lunge forward with your right foot.
Keep your head up and back straight; this is your start position.
Drop your left leg toward the floor by bending both knees, making sure your right knee doesn't pass over the plane of your toes.
Stop just short of your rear knee touching the ground as your front thigh comes parallel to the floor.
Press back up, forcing your bodyweight through the heel of your forward foot.
Complete exercise on this side then switch to work the other.

Breathing: 1. When lunging forward , inhale deep through your nose . You should feel and see your stomach filling with air.
2. When your knee is almost touching the ground keep breath to a count of 12. (quick counting). Keep the abs pulled in (don't let them bulge out).
3. Exhale slowly through mouth when returning to an upright position
Repeat exercise 3 times.

7.Ballet Stretch

This stretch works your elongates obliques and elimenate fat around waist.
Get onto your knees with your hands on your waist. Move your left leg straight out to the side.

Then take your opposite arm up and over your head like a ballerina. Try to get the longest distance between your right middle finger and your right knee. Hold breath for 12 counts and switch sides. Make 3 repetitions on both sides.

8. Pretzel

This is yoga-inspired exercise which stretches the hips, buttocks and waist.
Sit on your "sit bones" with your right leg crossed over your bent left leg. Your right heel should be beside your left knee and your left heel should be beside the right side of your buttocks.
Inhale deep through your nose. You should feel and see your stomach filling with air. During the stretch keep breath to a count of 12. Keep the abs pulled in (don't let them bulge out).
Use your left hand to press your right knee close to your torso lifted "tall" before attempting to rotate the spine.
Turn your torso to look over your right shoulder with your right hand on the floor behind you.
Hold stretch to count of 12 with holding breath. Exhale slowly through mouth when returning to start position. Repeat 3 times with the right leg and 3 times with the left leg crossed for one set.

9.Forward Straddle

This exercise stretches the inner thighs, hamstrings (back of thighs) and buttocks.
Sit with your legs straight and wide apart. Your upper body should be upright and strengthen. Flex your feet and tighten up the muscles in front of your thighs. Place your hands on your legs.
Breath in through your nose deep into your stomack. Hold the breath.
Keeping a straight back, lean forward from the hips keeping your back as straight as you can to effectively stretch inner thighs, hamstrings and buttocks and slide your hands down your legs until you feel you cannot go any further. Avoid leaning forward with your head dropped and a rounded lower back.
Hold the pose for 12 counts. Breath out slowly returning to starting position.

10. Crunch

with/without Mini Ball. Strengthens the upper abdominal muscles. Lie down with your legs bent, feet on the floor while holding the ball with both hands in front of your thighs.
Breath in through your nose deep into your stomack. Keep the breath.
Slowly curl your head and shoulders off the floor as you extend your arms forward. This is your starting position. Without lowering your head and shoulders to the floor, bring your arms backwards over your head. Stay in the stationary curled-up position as you bring the ball forwards and backwards for 12 counts. Do 3 sets of twelve repetitions.
The changing position of your arms challenges you to stabilize your body by contracting your abdominal muscles. Keep your torso steady as you move your arms back and forth. Do not allow your upper body to lower to the floor as you move your arms backward.

11. Lower Ab Crunch

�The Lower Ab Crunch strengthen your lower abdominal muscles. It also helps give you better posture in your lower back by strengthening those muscles.
Lie down flat on your back with your knees bent at a 45 degree angle. Breath in through your nose deep into your stomack. Contract your lower abdominal muscles so that your knees are drawn to your chest in a controlled manner.
Slowly bring your legs back down. During the excersise hold your breath for 12 counts. Breath out.
Repeat this process for 3 times, making sure that you pull your legs with your lower abdominal muscles each time. Make sure your hip flexor has no to minimal movement throughout the exercise.

12. Cat Stretch

Cat Back Stretch increases mobility of the spine and stretches upper and lower back muscles. Begin on all fours with knees under hips and hands under shoulders. Extend head and neck in a straight line.
Breath in through your nose deep into your stomack to feel contract of abdominal muscles by pulling your navel to your spine. Keep the breath. Round your back upward as high as you can while you tilt your pelvis inward and drop your head. Hold for the 12 counts while not breathing.
Release the abdominal contraction and allow your spine to arch slightly as you bring your head up again. Breath out slowly. Repeat 3 times.