Many people hate going to the gym and find it boring to to numerous sets of exercises with unbelievable amount of reps. We did our very best to select only the most effective exercises to make your training concise. We also suggest that you warm yourself up with 5-7 minutes of cardio or jumping over the rope. By, the way jumping over the rope is claimed to be one of the most effective exercises for the weight loss. You should keep that in mind.
So, let’s get down to the workout plan:
#1. Star Jump
Stand with your feet together, arms fully extended with your hands by your sides. This is the start position. – Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head. – As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended. Continue without pause for the desired amount of time or repetitions.
#2. Pilates Swimming
Lay down flat on your stomach with your arms up over your head. Pull your abs in tight. – Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground). – Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#3. BULGARIAN SPLIT SQUAT
Also called the split squat. This exercise improves flexibility by stretching the hamstrings.
How to: Stand in a split stance, with the rear foot elevated on a high surface like a chair or a box. Keep your torso upright and the front foot flat on the floor. Then lower yourself until the rear knee slightly touches the floor. Slowly rise to starting position and repeat.
Pointer: Make sure the front knee doesn’t go past the toes.
#4. ISOMETRIC SQUAT HOLD
How to: Start with feet shoulder width apart then lower yourself and pause when the thighs are parallel to the floor. Then hold that position for 30 seconds to 3 minutes.
Pointer: Always use a timer when doing isometric exercises. It’s easy to give up if you don’t time yourself.
#5. EXERCISES TO REDUCE BELLY FAT NATURALLY AT HOME
Are you finding it difficult to fit into your little black number? Is belly fat giving you sleepless nights? If your answer is yes, you need to make some lifestyle changes to get the figure of your dreams. No doubt, belly fat looks aesthetically displeasing. It can assume serious proportions and affect long term health, if not curbed at the right time.
Dieting and exercise go hand in hand. If you thought that only dieting will burn your belly fat, you are wrong. If you really want to lose weight, you need to include an hour of exercise in your daily routine for targeting and reducing belly fat. Here, we have compiled a list of 6 exercises that can help you reduce belly fat faster than you thought it would take:
#7. Twist crunches
#8. In & Out Squat
Stand straight with your feet together and hands by your side. Jump up, spread your feet, bend your knees pressing your hips back, and open your arms. – Push throug the hills to jump back up and bring both hands together above your head. – Repeat until the set is complete.
Sit on the ground with your knees bent, pull your abs to your spine, and lean back a few inches while lifting your feet off the floor. Be sure to keep your back straight.
Reach your arms out in front of you, and twist your torso to the right, then to the left, repeating for one minute. Lower your heels to the ground if you need to.
#9. Captain’s chairs
Sit in a sturdy chair with your feet flat on the floor. As you exhale, suck your navel in toward your spine as far as you can, contracting your belly to squeeze all of the air out of your lungs. Hold for 1 to 3 seconds.
4. Oblique crunches
5. Butterfly crunches
The plank has become one of the key go to exercises to define your core. If you are struggling to maintain the arms straight position try this exercise on your forearms. Be sure to align your elbows and shoulders and keep your hips, heels and shoulders at the same height.