8 TIPS WORK OUT TO LOSE WEIGHT AT HOME:
1. Jumping Burpees Stand straight with your feet
together. Bend at the knees and put your hands on the ground. Then kick your
feet back behind you so that you end up in a straight-arm plank. After a
moment, pull your feet back in towards your chest, quickly stand up, and
immediately jump up while reaching your hands towards the ceiling and clap.
Lower yourself back into the starting position and repeat from there. First of
all, burpees help get your blood flowing and your heart pumping in no time, making
them an awesome warm-up exercise. On top of that, burpees provide you with a
great full-body workout that targets not only your abs and obliques (that’s the
muscles on
your sides where that fat is sitting), but also
your arms, quadriceps, glutes, chest, and hamstrings. Do 3 sets with 15 reps
each.
2. Bicycle Crunches Lie down on your back and
bend your legs so that your shins are parallel to the ground. Raise your chest
up and lift your shoulders off the mat. Keep your hands behind your head with
your elbows out. Move your bent right leg toward your chest and simultaneously
straighten your left leg so that it's parallel to the floor. While doing that,
move your left shoulder toward your right knee. Remember that your
elbows should remain out to the sides – this
way, your stomach (not your neck!) will have to strain the most. This kind of
crunch in particular works the sides of your stomach and hips. Do 3 sets with
10 to 20 reps each.
3. Kneeling Vacuum Kneel on the floor with your
bum resting on your heels. Put your hands to the sides of your legs and pull
your shoulders back. Now, imagine that you need to touch your spine with your
belly button and suck your stomach in as far as possible. If you can't pull it
in very far at first, don’t sweat it! Your results will improve with time. Hold
this position for 5 to 10 seconds if you’ve never
done it before. Otherwise, you can hold your
stomach in for 20 seconds. Some people don't breathe while doing this exercise,
while others try not to interrupt their normal breathing. Choose whichever way
is more comfortable for you, but don't relax your stomach muscles.
This seemingly simple technique works like magic
if you need to reduce your midsection, shrink your waistline, and carve your
abdominal muscles. Repeat this exercise 5 times before taking a break. If
you're an experienced "vaccumist," you can do 10 reps and then stop
for 1 minute.
4. Side Plank Lie on your right side and lean on
your elbow so that it's directly below your shoulder. Lift your hips and hold
your weight on your
right elbow and foot. If this is too hard for
you at the beginning, bend your right leg and rest it on the floor while
keeping your left leg straight – this will help absorb some of the weight until
you build up your strength. And finally, reach your left hand up toward the
ceiling. Just like a traditional plank, this exercise works your stomach
muscles, as well as your back, glutes, and core. But most of all, the side
plank focuses more on the obliques, which is a sure-fire way to get rid of love
handles. Try to hold this one for 15 to 60 seconds on each side. Do at least 3
reps.
5. Swimmers Lie down on your stomach with your
arms stretched out in front of you and shoulder-width apart. Your feet should
be hip-width part on the mat. Tense your stomach muscles and lift your left arm
and right leg up at the same time. Leave them in the air for 2 to 3 seconds,
and then lower them back to the ground. Do the same thing with your right arm
and left leg in the air. Do 10 reps of 5 counts on each side. If you want to
break a sweat and burn more fat, alternate your legs and arms quickly 20 times
on each side without letting them touch the ground.
Then do some slow movements. This exercise will
take care of any lower back fat. It sculpts your rear end as an added bonus!
6. Russian Twist Sit down on the mat with your
legs together and knees slightly bent. Lean your upper body back, and hold your
legs off the ground. You can bend your arms over your chest or hold them
straight out in front of you – whichever you feel most comfortable doing at
first. Now, slowly twist your torso and arms to the left side. Hold it there
for 3 seconds, then return to the initial position. Repeat the movement on the
other side. Do 3 sets of 10 to 12 reps each. By the way, if you do the Russian
twist with some weight in your hands, be it a dumbbell
or just a gallon of water, you'll burn calories
and build muscle mass at a much faster rate!
7. Woodchoppers Stand straight with your feet
shoulder-width apart and your core engaged. You’ll need something with some
weight to it to hold in your hands. Again, a medicine ball or a jug of water
will do. Whatever it is, make sure you can get a good safe grip on it. Now,
twist your torso to the right and hold the weight above your right shoulder.
Then, turn your body and squat down while bringing the weight to the outside of
your left knee. Go back up to the right, and repeat. Keep your eyes on the
weight so that you don’t lose your balance. Also, if you're a beginner, don't pick
a heavy weight; otherwise, it can lead to a bad rotator cuff injury. Do 3 sets
of 12 to 15 reps on each side.
8. Reverse Crunches Lie down on the ground, lift
your legs in the air, and bend your knees at a 90-degree angle. Keep your
abdominal muscles tight and place your hands on the floor right next to your
hips. Engage your lower abs to pull your knees up toward your chest. At the top
of the movement, raise your hips up in the air so that your lower back and
buttocks come off the ground by a couple inches. It's essential
to avoid any rocking movements while you're
doing this. Pause at the top of the movement for a few seconds, and then slowly
lower yourself back down to the starting position. Just like regular crunches,
the reversed ones work the front of your abs, but they especially hit your
lower abdominal muscles. Do 3 sets of 10 to 15 reps each. Aim to do this work
out 4 to 5 times a week. It’s also a good idea to throw in some
moderate-intensity aerobic activities, like swimming, jogging, or cycling.
That’ll really kick up the fat-burning process so that those love handles melt
right off! And, of course, you’ll need to change your diet a little if you
don’t want that fat coming right back or not leaving at all! First of all, cut
down your calorie intake. It doesn’t have to be anything too drastic – 500
fewer calories a day means you’ll start to lose about 1 to 2 pounds a week! Avoid
eating processed and fried food. It's usually high in added sugars,
preservatives, and additives. You’ll also want to stay away from the usual
offenders: sweetened drinks, fast food, ready meals, junk food like cookies and
chips, and fatty meat. Remember that high
amounts of added sugar get stored exactly around
your stomach, which means (yep!) a spare tire! If you’re cutting fatty meats
like bacon and sausage, simply replace them with lean alternatives such as
fish, chicken, turkey, and lean red meat. It’s a good idea to replace foods
rich in carbs with non-starchy veggies, such as cauliflower, celery, peppers,
spinach, broccoli, tomatoes, and the like. Try to eat 5 to 9 servings of
fruits and vegetables a day. By the way, some
fruits are pretty high in carbs, so you might want to stick to berries since
they don’t have as much sugar in them. And finally, drink more water! It’ll
help reduce your overall weight and calorie-intake, so your love handles will
shrink with time. Plus, if you’re working out, you need to replace the
hydration you lose through sweat. Good luck out there, and let me know if these
exercises worked for you.
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