Exercises to Reduce Full Body Fat

Exercise is a weight loss booster as it accelerates burning of calories and the fastest mean to burn fat and lose weight. You can choose exercise according to your body type for losing weight from specific areas like glutes, thighs, belly etc. Playing sports or lifting weight is equivalently beneficial in dropping some extra pounds from the body. More muscles induce higher metabolic rate and exercise helps build muscle for you to burn more calories while resting.Read about how to burn calories in 20 minutes.

The idea behind losing weight with exercise is to cut down on accumulated fat. As our body needs fuel for daily functioning we have to eat a certain amount of calories to meet the requirement. Diet can make us lose weight but exercise accelerates the weight loss process.






1. Crunches:

How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

2. Diamond Pushups:

How To Do:

  • Lay face down on the floor with your feet together and toes on the ground as though you are going to do a normal pushup.
  • However, instead of placing your hands under your shoulders, place them under the center of your chest with your thumbs and index fingers forming a diamond shape.
  • If you need a lower intensity version of this exercise, place your knees on the ground instead of your toes.
  • Push down on your hands to raise your body.
  • Keep your back and legs in a straight line throughout the process.
  • Don’t lock your elbows at the top of your arm extension.
  • Slowly lower yourself back down until you are an inch or two from the ground.
  • Repeat as many times as you like, taking rests in between when necessary.

 

3. Bicycle Crunches:

How To Do:

  • Lie flat on the floor with the lower back pressed into the ground.
  • Place your hands slightly either side of your head, do not lock your fingers or pull the head up.
  • Lift your knees to a 45 degree angle.
  • At first slowly go through a bicycle pedal motion with the legs.
  • Alternately touching your elbows to the opposite knee twisting back and forth through the core.
  • Keep the elbows back rather than forward to the chest as this could strain the neck.

4. Rolling Plank Exercise:

 

How to Do:

  • Take your position on the floor or a mat in such a way that your knees and elbows are resting on the ground.
  • You need to look forward so that your neck is aligned with your spine.
  • Now lift the knees up so that you support your legs now on your toes.
  • Now contract your knees and keep it in this plank pose for about 30 seconds. Make sure that you breathe normally during this routine.
  • Now move to and fro for the next half a minute to constitute a rolling plank exercise.





5. Lunges:

How to Do:

  • Stand in a split stance, with your right leg forward and left leg back.
  • Slowly bend the knees, lowering into a lunge until both legs are nearly at right angles.
  • Keeping the weight on your heels, push back up to starting position.
  • Keep your back straight and don’t let your knees extend over your toes.

6. Lying Leg Twist:

How to Do:

  • Lie on your back with your arms stretched out to the sides, hands flat on your mat.
  • Lift legs and bend knees so that your calves are parallel to the floor and your thighs form a 90-degree angle with your torso.
  • Lower both legs together to one side so that your outer right thigh touches the ground on the right side, maintaining the 90-degree angle.
  • Return them to center and then lower to the other side so that your outer left thigh touches the ground.
  • Build up to 3 sets of 25 reps each.

7. Bridges:

How to Do:

  • Start by lying on your back.
  • Bring your knees up to a 90-degree angle.
  • With your feet flat on the floor, lift your buttocks up until your back is in a straight line.
  • Hold this position for 10-15 seconds, then slowly lower yourself to the ground.
  • Repeat this movement 10-20 times before completing a set.

8. Plie Exercise:

How to Do:

  • Stand with your feet slightly wider than shoulder-width apart and your toes pointing out.
  • Bring your arms out straight in front of you and lower into a squat.
  • Come back up and repeat. Go as low into the squat as you can without letting your knees move past your toes.
  • Be sure to tuck your tailbone under and contract your glutes.
  • Keep your torso tall, and don’t let your knees creep past your toes. Do for 1 minute.





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