Getting in shape quickly by cutting fat is a top priority for many people, and you have found the right place to learn how to do it. Here are some of the most effective exercises for weight loss and general fitness that can be done at home or in a gym.
To help you get rid of stubborn fat in specific areas, we’ve compiled a list of exercises that focus on toning the abdominal and hip muscles.
Although it is recommended to engage in 20 minutes of cardiovascular activity per day (even a long walk is sufficient), the following exercises, when combined with regular physical activity, help you burn abdominal fat.
PLANK
Lie face down on the floor.
Place your arms so that your shoulders are directly above your elbows and your wrists are in a straight line with your elbows.
Hold the position for as long as you can by contracting your abdominal muscles and glutes. Increase the position holding time gradually.
Rest for about a minute between reps.
Jump Plank
Obtain the plank position. With the body perfectly straight, stretched and contracted, and leaning on the floor with the forearms.
Start with small jumps, opening and closing your legs while keeping your belly contracted.
Do 10 reps for 3 sets.
CRUNCHES
First, you must lie down on the ground.
To avoid neck strain, keep your hands by your ears rather than behind your head, and bend your knees with your feet on the floor.
Raise your shoulders and upper back off the ground, pointing your face toward the ceiling, and exhale as far as you can.
Hold for a second, then inhale as you return to your starting position.
This is an excellent upper abdominal exercise.
repeat 15 to 25 times.
RAISE THE TWO LEGS
Take a deep breath while lying on the floor with your legs raised and your hands behind your head.
Then, lower your legs as far as possible without touching the ground.
Then, bring your legs back to their starting position.
Rep 10 times more.
Russian Twists
- This is one of the best exercises for working your obliques.
- Do the Russian Twists if you want a smaller waist!
- Perform two 20-second reps.
Mountain Climbers
You must perform this exercise in a high plank position.
Continue to bring your left knee to your chest, then return to the starting position, and then repeat with your right knee to your chest, simulating a climbing motion.
You should complete three sets of 15 reps for each leg.
Toe Dip
Get on your back with your legs up and bent at a 90-degree angle. Squatting with your thighs up and your calves parallel to the ground is required.
Your hands should be at your sides with your palms facing down, and you should keep your abs tight and press your lower back toward the ground.
Next, inhale and lower your left leg to a count of 2 (“down, down”) while keeping your back straight. The next step is to exhale and raise the leg back to the starting position for a count of 2 (“up, up”), all while focusing on moving solely from the hip and sinking the toes toward the floor (without allowing them actually contact it). The same process applies to the right leg.
then repeat until you’ve completed 12 reps with each leg.
Crisscross
Start in the same position as the Toe Dip, but this time place your hands behind your head with your elbows out to the sides. Curl up until your head, neck, and shoulders are off the floor.
As you inhale, rotate your torso to the right, bringing your right knee and left shoulder closer each other and extending your left leg toward the ceiling in a diagonal line from your hips, and as you exhale, rotate to the left, bringing your left knee towards your right shoulder and extending your right leg. That’s a rep.
Finish 6 reps.
