If you’re troubled by excess fat around your waist and stomach and yearn for toned muscles, these exercises offer a fantastic solution. Incorporating these exercises into your daily routine will ensure that time constraints become a thing of the past, as they only require a single session per day. Say goodbye to excuses and hello to a fitter, more sculpted you.
PLANK
- Lie face down in a push-up position.
- Place your palms on the floor beside your shoulders and keep your feet flexed, with the balls of your toes touching the ground.
- Inhale deeply and push yourself up into a push-up.
- Ensure that your body forms a straight line from your heels to the top of your head.
- Engage your core muscles by drawing your navel towards your spine and tightening your buttocks.
- Maintain a neutral head position by looking at the floor and breathe normally.
- Hold this position for a minimum of 10 seconds, then slowly lower yourself back to the floor.
SIDE PLANK HIP DIPS
- Begin by lying on your side, with only your forearm and the side of your foot touching the ground, assuming a side plank position.
- Ensure that your body forms a straight line from your head to your feet.
- Bend at the waist and lower your hip towards the ground.
- Raise your hip back up and repeat the movement for the desired number of repetitions.
- Switch sides and perform the exercise in the same manner on the other side.
SIDE PLANK AND ROTATE
- Lie on your right side, extending your right leg and lifting your body with your right hand, creating a diagonal line.
- Place your left hand on your hip and rotate your torso.
- Maintain this position for 60 seconds.
- If you are unable to hold for the full 60 seconds, hold for 5 to 10 seconds, then rest for 5 seconds. Repeat this cycle for a total of 1 minute.
- Ensure that your hips and knees remain off the floor throughout the exercise.
V-UPS
- Begin by lying flat on the floor with your arms extended above your head.
- Keep your legs straight and lift them off the ground while simultaneously raising your upper body to create a V shape.
- Reach your arms towards your toes without bending your knees.
- Return to the starting position, maintaining a hollow body position.
- Complete 50 repetitions of this exercise to effectively engage your upper and lower abdominal muscles.
SCISSOR CRUNCHES
- Lie flat on your back with your legs extended in front of you and your arms by your sides.
- Lift both legs a few inches off the ground, keeping them straight and together.
- Engage your core muscles and raise your head, neck, and shoulders off the floor.
- Cross your right leg over your left leg, and then switch by crossing your left leg over your right leg.
- Continue alternating leg crosses in a scissor-like motion while maintaining the lifted head and shoulder position.
- Focus on the contraction in your abdominal muscles as you perform the scissor motion.
- Repeat for the desired number of repetitions or time duration.
OBLIQUE V-UP
- Start by lying flat on your right side with your legs together and slightly forward.
- Place your right arm on the mat and position your left hand behind your head.
- Engage your core muscles and perform a crunch, lifting your torso in a V shape while supporting your weight on your hip and butt.
- Ensure that your legs remain straight throughout the exercise.
HIP RAISE
- Lie down on the ground with your palms facing downwards and your feet firmly planted on the floor.
- Raise your body off the ground by pushing through your feet and using your hips for support.
- Repeat this movement 15 times.
DOUBLE KNEE LIFT (CHAIR)
- Bring your knees towards your chest while simultaneously crunching your upper body forward, focusing on engaging your abdominal muscles rather than relying on your arms.
- Lower your feet until they are just above the floor, but make sure they do not touch the floor until the end of the set.
