Adele dazzled all her fans when she lost a lot of weight. After this, the singer has maintained a healthier lifestyle, but how did she lose weight 68 kilos?

The British artist came to lose 68 kilos, which is not an easy task. To achieve this, he needed a lot of discipline and effort, since he trained every day . But this does not mean that he spent long hours in the gym, quite the contrary.

See more: Does exercise make us hungrier?

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Peter Geracimo, his personal trainer, revealed that Adele was following a routine of only 7 minutes which helped her achieve her good figure.

My whole base is to start from the core, and work towards the periphery, because all the strength and well-being are concentrated there. It's not about big muscles. Exercise should improve our lives, not hinder, Geracimo explained to People magazine.

To lose weight, does diet or exercise matter more?

"Exercise is supposed to improve our lives, not prevent improvement, and sometimes if we just stick to bodybuilding, we are shortening all the muscles and suddenly the main movement is reduced," added the expert.

For this he devised a series of only 7 minutes to burn more fat . The routine is known as " 7 minutes in heaven " and is quite intense, but it's worth it if you notice the results.

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It is a great test that I give to everyone to see how they do it. However, some people stop after 10 seconds, shaking and shaking, "said the coach.

Follow Adele's workout routine

Minute 1: To start the training, the arms are tested, for this purpose, push-ups are performed . If you can't do them correctly, you can substitute them for an alternative for beginners, that is, they have to be done with your knees bent. This will allow you to improve the exercise and gain strength little by little masteron preis.

Minute 2 and 3:  The routine continues to strengthen the arms, but in this activity abdominal work is added. The planks side or lateral arm pushups are very simple to do, just to lay on one side and hold all the weight with your forearm. When a minute has passed the exact same movement is performed but with the other arm.

Minute 4:  In his routine, Geracimo includes the famous forearm plank . This exercise is gaining more and more fame because it is easy to do and the results are noticeable in a couple of weeks, and best of all, you should not move! To do this you will have to lie on your stomach and with the help of your forearms and the balls of your feet you will have to hold your weight for a whole minute.

It is important to keep the back straight, so that the abdominals are worked correctly and you avoid injuries.

Minute 5 : In this phase the  table plank must be carried out . To do it you will have to use a high surface that supports your weight. When you're standing straight, lean on a counter and keep your arms straight. Lower yourself a little to put your arms to work.

Minute 6: The  dish plank works the entire abdominal area, perfect for those who want a flat stomach. You just have to lie on the floor on your back and raise your arms and legs. Hold the position for a couple of seconds, if you can resist the entire minute even better!

Min uto 7:  To end the intense routine, the exercise called Superman is performed . As its name says, we must lie on our stomachs and raise our legs and arms. We should keep them elevated for a whole minute, but if you are starting it is normal to fall or tremble without stopping. But don't worry, that gets better with practice!