weight loss exercise

Abdominal exercise:

Getting rid of the tummy is the most worried part of everyone. Here are some simple exercises which will help you out.

  1. Crunches:

Lie on your back with your hands at the back of your head. Slightly raise your head without moving your waist and come back to the lie down position. Repeat this for 15 minutes and in sets of 3. Take a minimum of 30 seconds break for each set.

  1. Leg raised stomach crunch:

Lie on your back with your knees bent and legs raised at 90 degrees and place your arms crossed across your chest. Now slowly bent your knees so that your knees touch your chest and hold the position for a minute and then go back to the position. Repeat this crunch for 15 times.

  1. Ironman Plank:

Lie on your front raised up on your forearms and toes. Keep your legs straight and hips raised to create a straight line from head to toe and look towards the floor. Hold this position for about 10 seconds and repeat this for about 10 to 12 times.

  1. Sit-ups:

Sit-ups make your abdominal muscles stronger and fitter. Lie down on your back with your legs slightly bent and put your arms stretched without touching the floor. Now slowly get up keeping your arm raised above your knees and then wait for 2 seconds. Come back to position and repeat for 15 minutes in sets of 3.

  1. Sidekicks:

Keep your feet apart and hands on the hips. Now kick your right leg and keep your inner thigh parallel to the floor. Hold for a second and then lower it back to the floor. Switch on to the left leg and repeat this for about 10 to 12 minutes in sets of 3.

     6.Bridges:

This exercise strengthens the lower back. Just lie down on your back by putting your arms by your sides. Now bend your knees and raise your hips and put your back straight by keeping your feet on the floor. Freeze it for about 30 seconds and come to the initial position. Repeat it for 10 minutes.

     7.Walking lunges:

Stand straight with your shoulders apart. Now step forward with your right foot such that you place your right knee on the ground and then on forefoot. Make sure that you keep your knees straight. Move a step forward by coming back to the position and then repeat the same with the left leg.

    8.Push up:

Place your hands on the floor right below your shoulders and hold your body straight.  Now lower your chest by bending your elbows and push it back to the initial position. If you find it difficult, you can make it easier by placing your knees on the floor. Repeat this for 30 times.

    9. Spiderman Crawling:

This exercise tones your shoulders and back. Place your palms pressed towards the floor and balance your body with your toes, just as u rise up in push-ups.  Now balance on one arm the come back to your initial push up position and repeat the process by switching to another arm. Maintain a straight posture without bending. Repeat this for 7 minutes.

     10.Squats:

Squats strengthen your thighs and hips. Sit with knees bent close to the heels with your thighs parallel to the floor and then get up to the initial position. Repeat this exercise for 10 minutes.

    11.Superman :

Lie on your stomach and gently raise your legs, lift your arms horizontally and upper body at the same time. Keep your head straight in this position. Hold it there for 3 seconds and repeat it for 10 – 12 times daily.

Working out can have positive effects for maintaining you fitter. Exercise well, sleep well, and boost up your energy. Take time to exercise and plan your schedule to make your life more healthy, happy and fit.

 

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