The post Aerobic Exercises to lose weight for Beginners appeared first on best fitness lifee.
]]>If yes, you are in the right place. In today’s article, I will shed light on aerobic exercises to lose weight for beginners. Before that, it is essential to know whether aerobic exercises to lose weight are safe. Read on!
Weight loss requires commitment, dedication, and motivation. At the same time, you have to think about aerobic exercise safety. For example, if you have poor health, it is essential to talk to your doctor. That way, you will know whether these exercises are safe for you.
For example, exercise lowers blood sugar levels. However, if you have diabetes, you must check your blood glucose levels. The purpose is to monitor your blood sugar levels before and after the workout. Likewise, I suggest eating a healthy snack before you perform the exercise. The reason is that you will lose essential nutrients when you sweat.
Besides, spend some time to warm up your body. It is crucial before beginning your exercise. Remember, this is even more important for people with muscle and joint paint. For example, warming up your body is essential before heading to the gym if you have arthritis. Make sure you wear comfortable shoes to cushion your feet and control your motion.
On the other hand, if you have asthma, make sure you perform aerobic exercise carefully. Do not perform activities like baseball and tennis because these can worsen your symptoms. Look for exercises with short bursts to rest your lungs. Always keep your asthma inhaler with you.
If you are a beginner, make sure you perform simple weight loss aerobic exercises. Start over several weeks and perform no more than 10-15 minutes a day. That way, you can reduce fatigue and overcome problems like muscle soreness. Consult your doctor for accurate suggestions and guidelines for your specific fitness level.
Aerobic exercise to lose weight can increase your heart rate. These are practical exercises for weight loss. Not only do cardio workouts enhance your heart health, but they also increase blood flow to your muscles. As a result, your cells begin to burn fat, allowing you to achieve a healthy weight.
If you want to maintain your weight, you will need at least 300 minutes of mild to moderate physical activity. It means you will have to exercise for at least 60 minutes for 4-5 days a week. Likewise, if you are a busy person, divide your exercise into smaller workouts.
For example, you can exercise for 20 minutes in the morning. Similarly, you can walk 20 minutes in the afternoon. The same goes for the dinner. In the next section, I will discuss the best aerobic exercises to lose weight for beginners. Continue reading!
Weight loss for beginners does not mean performing high-intensity workouts. If you are a beginner with poor muscle health, I recommend performing low-intensity aerobic exercises. That way, you can avoid muscle problems and burn those extra calories.
Low-intensity workouts include swimming, power walking, bicycling, jogging, and aerobics. I recommend starting slowly to adjust to your new routine. Likewise, you should aim for at least 30 to 60 minutes of exercise five days a week. When you maintain your motivation, increase your time.
As you become physically fit, you can carry weights to jog, walk, or do other aerobic exercises. Low-intensity workouts are the best aerobic exercises to lose weight for beginners. Make sure you focus on them.
The jump rope is one of the best aerobic exercises to lose weight. Not only does jump roping improve your cognitive function, but it also increases your coordination. Likewise, jump roping elevates your heart rate, increases blood flow to your muscles, and helps burn about 1,300 calories per hour. Here is how to perform the jump rope exercise.
Remember, you can switch up your exercise routine. For example, you can jump on a single leg or both legs, depending on your fitness level. Overall, it is one of the best aerobic exercises to lose weight for beginners.
It is my favorite exercise. Burpees is the best and one most popular aerobic exercise to lose weight for beginners. The reason is that burpees combine pushups, jumps, and squats. It is an effective workout, allowing you to burn fat in all parts of your body.
At the same time, you train your multiple muscle groups. These include muscles in your core, legs, and chest. Perform at least 10-15 reps in 30 seconds. Once done, rest your body for at least 30 seconds and repeat the exercise for five minutes.
HIIT stands for high-intensity interval training. It is one of the best aerobic exercises to lose weight for beginners. HIIT increases your heart rate and burns calories, leading to fat loss. The exercise involves intense bursts that increase your heart rate. Remember, you must rest your body for at least 15-30 seconds.
HIIT is an excellent exercise for those who want to lose weight fast. The exercise is suitable for people who don’t have a lot of time. That way, you can exercise for a short period and achieve your weight loss goals. HIIT focuses on intense and strenuous workouts. Let me give you an example of HIIT training. Continue reading!
HIIT training is the best way to increase your heart rate. An increased heart rate means higher calories are burning. Here is another example of HITT exercises, especially if you have a treadmill at home.
Lunges are one of the best aerobic exercises to lose weight for beginners. I love lunges because you can perform this exercise in various ways. For example, you can do lunges, forward, backward, unweighted, and weighted.
If you want to lift weights, make sure you hold a weight plate or a kettlebell next to your torso. You can also make it more challenging by lifting the weight over your head. Make sure you complete at least one set of 12 lunges per leg.
Everyone loves step-ups because they are the best aerobic exercises to lose weight. Not only does this exercise strengthen your core, but it also increases your heart rate. It means you will lose more calories.
At the same time, you will have a stabilized core, torso and strengthen lower back muscles. I recommend starting with a small step height of about 12 inches. You can progress to 24 inches or 30 inches height as your body becomes fit.
Moreover, complete five sets with ten reps per side. If you want to challenge yourself, add a kettlebell or dumbbell next to your chest. Makes sure you hold one in each hand. Not only will this exercise burn your quads, but it will also accelerate your heart rate, leading to increased calorie burn.
Running is one of the most popular aerobic exercises to lose weight for beginners. Research shows that running for 10 minutes at a gentle or moderate pace can reduce:
Although you achieve these benefits by a moderate running activity, I recommend running at least 2-3 hours a week. You can run for 30 minutes a day for five days a week to achieve long-term benefits.
There are various other benefits of running. For example, you have enhanced mood and improved sleep. Running increases blood flow to all organs, including the brain. As a result, your brain releases dopamine and serotonin. At the same time, your brain suppresses cortisol to improve your mood.
Swimming is one of the best aerobic exercises for various reasons. The biggest benefit of this exercise is that it works on your entire body. There are many benefits of swimming, such as:
You can add freestyle, butterfly, sidestroke, backstroke, and breaststroke to add various styles to your swimming workout. Remember, each stroke focuses on a different muscle group. The water provides your body with gentle resistance, leading to increased heart rate. That way, you can lose weight. At the same time, swimming strengthens your muscles as you move through the water.
Many people find it challenging to start and stick to an aerobic exercise routine. However, I will share with you some essential tips that can help you stick to the routine. Follow the tips and tricks given below to get the most out of these aerobic exercises to lose weight.
When you eat healthy foods, you can perform the exercise adequately. Eating the right foods will help maintain your energy levels. Make sure you have a snack before the training. Remember, avoid eating anything heavy. Instead, focus on eating a banana, dried fruit, trail mix, peanut butter, peanut crackers, and an energy bar.
A proper sleep routine is directly proportional to more energy and increased motivation. If you get plenty of sleep before exercising, you will perform the exercise adequately. You won’t feel sluggishness, fatigue, and exhaustion. It is essential to get a workout partner to ensure maintaining your motivation for the best aerobic exercises to lose weight.
If you want to lose two pounds, you will need to burn 7,000 calories. For example, if your goal is to lose two pounds a week, you will have to focus on a 1,000 calories deficit per day. Suppose your caloric requirement is 2,500 calories per day.
In that case, you will need to reduce calories by consuming 500 calories a day. At the same time, you will have to burn 500-1000 calories through exercise. Therefore, you need to create a solid exercise plan, including aerobic exercises to lose weight and strengthen training for 2-3 days a week.
Aerobic Exercise: Perform aerobic or cardio workout 3-5 days a week for 60 minutes each session.
Stretching Exercise: I recommend including stretching or flexibility exercises in your daily routine.
Strength Training: Perform strength training to improve your muscles for at least 2-3 days a week.
Rest: I suggest at least 1-2 days of rest every week. However, you can perform active recovery workouts, including stretching and yoga, on your rest days.
What are the best aerobic exercises to lose weight for beginners? It is the most common question asked by people who want to lose weight. Remember, aerobic exercises require you to maintain motivation and dedication because losing weight is not an overnight job. Besides, it is better to join a gym and seek professional help.
However, some people prefer exercising at home. Even if you exercise at home, make sure you seek professional help. For example, you can read my blog posts to get professional and valuable information. I have written each blog post with good research. All these blogs are based on my research and experience.
Lastly, follow the tips and tricks given in this blog post to ensure you perform these aerobic exercises to lose weight in the right way. Post a comment if you know of any other aerobic exercises to lose weight for beginners. Until Next Time!
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]]>The Human Performance Institute, which is located in Orlando, Florida came up with the idea of 7 minute workout. The developer has included 12 different workouts that work your entire body, including the upper, lower, and core muscles.
The 12 exercises in the workout program are jumping jacks, push-up, wall-sit, and abdominal crunches, step-up onto chair, triceps dip, squat, plank, lunge, high knees, pushups, and side plank. No matter if you don’t have time, you can do the 7 minute workout easily. Experts recommend doing it at least 3-5 times a week.
The 7 minute workout condenses the entire exercise program into seven minutes. It is an intense exercise program. Although the exercise seem challenging, if you practice more, you can achieve your goals.
The workout targets your core with exercises like planks, abdominal crunches, and side planks. As a result, you have strengthened core muscles. It also works on your arms when you do push-ups and triceps dips.
The workout is useful for those who want to strengthen their legs. For example, the best exercises included in the program are squats, step-ups, wall sits, jumping jacks, and lunges. It also focus on your glutes muscles with exercises like lunges and squats.
If you want to strengthen your back, you can do the 7 minute workout. These exercises will increase blood flow to your back muscles.
If you think these are stretching exercises, then you are wrong. There is no flexibility type exercises in the workout program. However, these exercises are pretty much aerobic in nature.
For example, you run through the workout fast and work many large muscles in your body. As a result, your heart rate increases and you burn fat. It means the workout program includes aerobic exercises to trim down your body weight.
Besides, the program include strength exercises. These exercises work your major muscles groups. For instance, you can do these exercises to build strength throughout your body. Some people think the 7 minute workout is a sport. Well, I must say that it is a workout program and not a sport.
Does the workout have low impact exercises? The answer is No. All exercises, including running in place, high knees, and jumping jacks are high-impact exercises. Moreover, these exercises will strengthen all your body and help achieve your fitness goals.
The first feature of the program is that it is a free workout. There are many free apps available on Android and iOS that you can download to your phone. The app will walk you through the workout program and set a schedule for you.
The second feature is that the workout program is excellent for beginners. Well, many people think that it is too intense and beginners can’t do it. Well, I think if you have good experience with normal exercises like planks and crunches, you can easily do it. Mark my words.
Likewise, you can do the exercise outside. The program is one of the best for both indoors and outdoors. However, if you are doing it outside, don’t forget to bring along a chair. You can also find a wall outside for some of these exercises.
Besides, you can do the exercise at home as well. You don’t need any equipment for these exercises. The reason is that the program requires you to use your body weight. That way, you incorporate some sort of resistance and carry out the workout easily.
The workout gets you in the best fitness or body shape of your life. Remember, the program works if you previously performed any of these exercises. On the other hand, if you are not a regular exercise, you can look for another program.
Once you prepare your body for the 7 minute workout, you can then practice it regularly. It means you can include the workout in your routine. When you do exercise at vigorous levels, you will get some benefits.
For example, when you limit the rest in between, your body will burn more calories. As a result, you will have stronger and leaner muscles. The workout is also beneficial for those who want to improve their overall health and wellbeing.
Although the exercises are beneficial in many ways, there are some downsides. For example, if you have injuries, you can’t do the workout. It is important to warm up your body with cardio before you do the 7 minute workout.
That way, you will engage your muscles, heart, and joints to make them ready. Moreover, you need to know the amount of exercises is right. If you think the intensity is high, then rest for some time. Overall, the 7 minute workout is one of the best exercise programs.
Undoubtedly, the 7 minute workout program is difficult. However, it yields good results. The interesting thing is that the workout has scientific basis. Anything that has scientific evidence is good for your body. However, the exercise is not suitable for everyone.
It is important to push yourself a little harder to benefit from the workout. I mean to say that it is tough for people with back and joint issues. Exercises like squats, jumping jacks, and lunges are hard on your knees.
Moreover, pushups are hard too if you have problems in the wrists and shoulders. Likewise, planks are also harder for some people who have weaker back muscles. If you have back or joint issues, it means the muscles are not active. Thus, the workout is not for you. In addition, it is best to choose an easier program for yourself.
Besides, if you want to lose weight, the workout can help you. However, you have to take care of your diet too. Because it is an extreme workout, you will burn calories with it. Furthermore, if you want to burn extra calories, the 7 minute workout is the best.
If you have high cholesterol, hypertension, and diabetes, you can benefit from the 7 minute workout program. However, consult with your doctor before you do this exercise. The reason is that you can’t risk your health.
Some women ask whether the workout is good for a pregnant woman. The answer is no. This type of workout is not good for a pregnant woman. It can put extreme pressure on your muscles and thus hurt the developing baby.
Stand with the back to a wall and keep your feet hip-width apart. Now, slightly move forward. Then, lean back into your room’s walls. You can also slide down into the chair. Next, make sure you knees finish with your ankles.
Bend your knees at 90 degrees and hold this position for at least 30 seconds. The 7 minute workout contains 12 exercises. It means each exercise will take around 30 seconds. Don’t forget to take a break for 10 seconds.
The next exercise you will do is the pushup. To do this, get into the plank position and ensure your feet is on the mat or floor. Tuck your toes together and place your hands flat on the mat. Also, ensure your shoulders are straight.
Now, slowly bend your elbows and then lower the body toward the ground or mat. Next, press back up for at least 30 seconds. If you not to make this a little easier for yourself, then you can rest your weight on the knees instead of feet. Moreover, some people want to boost the intensity, if you want the same, rest your feet on the low bench and not on the floor.
You can start this exercise with the basic crunch. It require you to lie flat on your back. Then, bend you knees and place your feet on the mat. Now, tighten your core and press lower back into the ground. Make sure your each the top of your knees. Next, return to the initial position and keep your core tight. Repeat the exercise for 30 seconds.
It is one of the best exercise in the 7 minute workout. Start the exercise by facing a chair. You can also use the bench. Now, step up onto your chair using your left leg. Then, come all the way up with both your feet.
The next step is to back down and then come back up. This time, you will do the exercise with your right leg. Make sure you do as many as within the 30 seconds. That way, your heart beat will increase. It is a good exercise for weight loss.
Squat is one of my favorite exercises in the 7 minute workout program. Start the exercise with your feet and make sure they are shoulder-width apart. Keep your toes forward. Now, bend your knees and hinge at the hips.
Besides, you can shift them back and then down like you are sitting in the chair. Moreover, it is important to lower yourself and feel comfortable. Keep your weight on the heels and then stand back up. Do this exercise for 30 seconds. Don’t do it more than that!
It is another great exercise in the 7 minute workout program. Sit on the front edge of a chair or bench. Now, put your palms on the chair’s edges and point your fingers forward. Make sure you ease off your chair and support your weight with the heels and palms.
Bend your elbows slowly while lowering yourself toward the ground. Then, you need to push back up. Remember, this exercise is also for 30 seconds. You can make this work out a bit harder by supporting your body on one leg.
It is one of my favorite exercises. Start the exercise by lying on your abdomen on the mat or ground. Keep your elbows close to your side muscles. Then, position your fingers and palms slightly forward.
Now, lift the torso and thighs off the ground or mat. Make sure your body is straight. Otherwise, the plank is pointless. Now, rest on your weight using your feet and elbows. Keep the toes tuck toward your shins. Then, use your core muscles. Lastly, stay in this position for at least 30 seconds.
High knees is also known as the run in place exercise. You will do the exercise for 30 seconds. Start by bringing knees high while doing each step. Now, focus on lifting knees up and down fast. Make sure you hold your palms in front of you. Keep the position of the palms at the waist height.
Lunges is another great exercise in the 7 minute workout program. It requires you to step forward using your right foot. Then, drop your abdomen down toward the ground. Make sure you don’t forward it. Otherwise, you will ruin the exercise. Lower yourself so that both of your front and back knees bend at 90 degrees. Now, push back with your front leg and return to the starting position. Repeat the exercise using your other leg.
Another exercise in the 7 minute workout, pushup and rotation is somewhat similar to the traditional pushup. However, this exercise requires you to come back and shift your weight on the left side.
Now, rotate the upper body and extend the right arm toward the ceiling. Moreover, return to the starting position and then repeat the exercise with the right side. Remember, this exercise has also a duration of 30 seconds.
Side plank is the last exercise in the 7 minute workout. Lie on the right side on the ground or mat. Keep your legs straight. Make sure your left leg is directly on top of your right leg. Now, keep your knees, ankles, and hips straight and then push your weight up. Next, you will bend your right elbow. Hold the position for 15 second and then switch sides to do the exercise for another 15 seconds.
Stand upright with your arms at your sides and legs together. Now, bend your knees a little and jump into the air. While you are jumping, make sure you spread your legs. Make sure the spread is shoulder-width apart. Now, stretch your arms over your head. Return to the normal position and repeat the exercise for 30 seconds.
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]]>The post Flat Stomach Workout – 16 Best Exercises appeared first on best fitness lifee.
]]>Regular abdominal exercise can help prevent back problems caused by weak core muscles. I offer you effective stomach workout options that you can perform daily. The presented flat stomach workout is suitable for both beginners and experienced practitioners.
Strengthening the oblique, intercostal and serratus muscles. When lifting the body, the upper abdomen is connected, the lower region is loaded due to keeping the legs in the air. On the sides, the musculature becomes more prominent. It is one of the best flat stomach workout.
Lie on your back, stretch your straight legs straight up. Raise your shoulders with your head and shoulder blades, and place your hands on the back of your head. Twist to the right and straighten your left arm, touch your right leg at the ankle. Go down, repeat the other way. Perform the exercise alternately on both sides.
Pumping the lower abdomen. The rectus abdominis muscle is loaded no less. The muscles of the legs work. The tonus of the bark, posture improves. This is a simple yet effective ab exercise.
Sit on the mat, lower your torso back, placing your hands on your elbows and pointing your forearms towards your pelvis. Raise your legs and pull up to your torso, as if you were spinning a bicycle. Make sure you look forward, and then do not tilt your head forward too much. Straighten your legs one at a time. Do not touch the floor with your heels.
Build every abdominal muscle, especially the lower abs. The hips, buttocks, and back are additionally strengthened. Stabilizers are developing. The whole body is toned again.
Take the classic plank position – straighten your legs and arms, establish a single line in the spine. Moreover, step forward with your right foot so that your thigh is perpendicular to the floor, then substitute your left.
Do not change the position of the body throughout. Stand back, stepping first with your right foot, then with your left. First, perform a whole approach on one leg, then on the other (in the first approach the right leg steps first, in the second approach the left leg steps first).
It is my favourite flat stomach workout. Strengthening the rectus and transverse abdominal muscles, oblique muscles. The load is emphasized on the bottom. The lower back is massaged.
Besides, the development in this exercise for the press also goes into a sense of balance. Lie on your back, press your head, shoulders and back firmly to the floor, stretch your arms along your torso. Bend your legs, place on your heels.
To twist, tense your abs, pull your hips up to your chest, lifting your lower back and pelvis. Do not pull off your head, shoulder blades, shoulders and arms. How to simplify: Place your hands under your buttocks. Decrease the amplitude – do not lift your back off the floor, only the lower back and buttocks. How much to do: 15-20 reps.
Reinforced study of each part of the press – bottom, top and oblique muscles. Posture improves, straightens, and back strengthens. In addition, the figure is tightening while correcting the shortcomings. It is a good flat stomach workout.
Lie on a mat, straighten your legs and spread your arms to the sides, and lay on the floor. Press your back – from shoulder blades to buttocks. Raise your left arm with your right leg, touch at the top point. Tear off only the scapula and shoulder.
Moreover, leave your other hand and foot on the floor. Do the whole set to one side! How to simplify: Lift your bent knee up. Touch your knee, not your foot. How much to do: 15-20 reps first on one side, then 15-20 reps on the other side.
Accentuated pumping of the lower abdomen. The rectus muscle and oblique muscles work less intensely. The load goes to the buttocks and thighs, hamstrings, back, deltas. Lie on your back, stretch out into a string, and place your hands along the body.
Lift your head and shoulders slightly off the floor, keep your straight legs suspended. Alternately raise and lower your legs in medium amplitude. Place your back firmly on the floor. Repeat the movements of the scissors with your hands.
You will love doing this flat stomach workout. How to simplify: Raise your legs higher off the floor, you can put your hands under your buttocks. How much to do: 15-20 reps per side.
Targeted work on the upper abdomen. The bottom of the press is turned on no less actively to support the raised legs. This type of lifting strengthens the relief of the muscles. Lie with your back on the mat, raise your legs to a vertical to the floor and straighten at the knees.
Tear off your head slightly, stretch your arms in front of you. In one movement, twist your torso and stretch your palms to your feet, as high as possible along your shins. Besides tear off only the shoulders and shoulder blades. How to simplify: Bend your knees, you can also rest your straight legs against the wall. How much to do: 15-20 reps.
Pumping each muscle group of the abdomen, emphasis on oblique muscles. Plank develops a sense of balance. The lower back, back, legs, buttocks are strengthened. Difficult but very effective ab exercise. It is without a doubt a great flat stomach workout.
Stand in the classic plank on straight arms – knees, elbows straight, back straight, belly tucked up. Bend your right leg, bring it through the side to the elbow of the arm of the same name. Turn your head to the right.
Return to the starting position, repeat with the other leg. How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Pumping the rectus abdominis muscle. The cubes are outlined, the relief appears. The muscles become stronger and more enduring. The rest of the press is loaded with less intensity.
Lie on your back, lift your straight, bent legs up to a height of one and a half feet, tear your head off, and direct your hands along your neck. Next, by contracting the abdominal muscles, do a twist fold, pulling your hips towards the body and lifting the shoulder blades.
Touch your feet with your palms and make three pulsating movements, twisting in your stomach as much as possible. How to simplify: Do the exercise without pulsation, raise your legs higher in extension. How much to do: 10-15 reps.
Working out the oblique muscles of the abdomen, upper, middle and lower abs. Additionally, it focuses on hips, deltas, arms, stabilizers work. Development also affects coordination, a sense of balance.
Lie on your back, lift your straight legs slightly and extend your arms by your raised head. Turn your body to the right, lifting your shoulder blades. Bring your right leg to the vertical and reach the lower leg with your left hand.
Then straighten up, repeat to the left. Keep your arms and legs in balance. How to simplify: Lower your free leg to the floor, do not keep it suspended. You can pull your legs bent at the knees to the palm. How much to do: 10-15 reps per side.
Comprehensive strengthening of the core right down to the deep muscles. The muscles of the back and abdomen are loaded. The muscles of the arms, deltas, buttocks are connected. This abdominal exercise requires a strong sense of balance from the performer.
Take a standing position on straight arms, tighten your stomach, and do not bend in the spinal column. Lightly push off with your palms and bring your pelvis up, taking the pose of a triangle.
With your right hand touch the foot of your left foot. Return to the plank, repeat, changing sides. How to simplify: Do 4 pull-ups to the feet, then lower into the plank on your knees for a couple of seconds to relax the muscles. How much to do: 10-15 reps per side.
Uniform workout of the muscles of the press: external and internal lateral, rectus and transverse muscles. The load goes on the hips as well. Collectively, one of the most effective ab exercises.
Lie on your back, bend your legs at the knees, and bring your hips to a vertical with the floor. Raise your upper body, clasp your hands at the back of your head. Unbend and bend your legs alternately, at the same time twist the body crosswise, touching your knees with your elbows. Do not lift your lower back.
How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a perfect flat stomach workout for both beginners and advanced exercisers.
Development of internal and external lateral bundles. Work is also underway in straight and transverse fibers. A flat, elastic stomach is formed, the waist is outlined, and relief oblique muscles are drawn.
Sit on the mat, pull your body back slightly, bend your legs at the knees and leave it in the weight. Clasp your palms in front of your chest. Keep your neck and back straight. Twist to the right and touch the floor with your elbow, then move back and twist to the left.
How to simplify: Lower your feet to the floor, so it will be much easier for you to turn. How much to do: 10-15 reps per side.
Outlining the oblique, intercostal, dentate muscles. The strength of the shoulders and legs develops. Improves, balance returns. An excellent abdominal exercise that combines static and dynamic.
Take a stand on straightened arms, spread your feet shoulder-width apart, and keep your back straight, knees. Pull the right thigh to the chest to the left side, performing a cross twisting of the body. Bring your leg back, repeat in the other direction with your left hip.
How to make it easier: Perform 4 knee pull-ups, then lower into the plank on your knees for a couple of seconds. How much to do: 10-15 reps per side.
Forming the press with an emphasis on the lower zone. The muscles of the thighs, buttocks, stabilizers are actively involved in the work. Waste of calories increases. One of the best exercises for the lower press, pumping endurance. I like this flat stomach workout because it focuses on the lower abdomen.
Sit on your back, press your head with your lower back, put your hands under your buttocks. Set your legs in the air at a height of one and a half to two feet, follow the scissors, bringing one or the other shin over the top.
From the top of the head to the pelvis – the upper half of the body – do not lift it off the floor. How to simplify: Raise your legs higher off the floor – the higher your legs, the easier the exercise is. How much to do: 15-20 reps per side. It is a great flat stomach exercise for both men and women.
Emphasis on working out the lateral abdominal muscles. The lower back, pelvis are strengthened, and blood flow to the spine increases. The waist is formed. Among the most effective exercises for the lower abs and obliques.
Sit on your back. Open your arms clearly to the right and left, laying on the floor. The legs are bent at the knees and folded together, between the body and the hips at a right angle. Do not tear off the torso, from the crown to the pelvis.
Move your legs to the left on a single plane, without touching the floor with your feet. Back out, go right. For complication, you can turn straight legs to the side, rather than bent at the knees. How to simplify: The exercise is simple, but for simplicity, you can only tilt your legs slightly to the side, in a small amplitude. How much to do: 10-15 reps per side. If you want to achieve abs, do flat stomach workout.
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]]>The post Core Workouts – Top 10 Core Strengthening Exercises appeared first on best fitness lifee.
]]>Some people do weight lifting to gain muscle mass. Others do cardio workouts to lose weight. However, doing core workouts are also essential because it strengthens your abdomen and improves the health of your spine.
Core workouts are an essential part of the fitness program. There is no fitness regimen complete without core exercises. Besides, some people do pushups and sit-ups, which are good. However, other core exercises are also very important. Simply put, you can’t ignore or neglect them.
If you ignore core workouts, your body will not develop as you want it. Therefore, it is crucial to pay attention to your core muscles. That way, you will have defined abs and a stronger spine. So, without further ado, let’s jump into the main topic of today. Read on!
Do you know core workouts has many health benefits? Well, this is true because research studies have proven the benefits. In this section, I will talk about the benefits in detail and tell you why you should do core workouts. Continue reading!
One of the primary benefits of core workouts is to increase balance. At the same time, if you want stability in your body, do the core exercises. Core workouts train your pelvic muscles, hips, lower spine, and abs. The purpose is to balance muscles and stabilize them.
If you want to achieve better stability and balance, it is important to include core workouts in your daily activities. For instance, may sports activities depend on your core muscles. To play sports or perform physical activities, it is wise to strengthen your core.
Any workout that involves the use of back and abdominal muscles are core exercises. For instance, if you are weightlifting, but the exercise involves your core muscles, it means you are working on these muscles.
Besides, you can also try different exercises to strengthen and stabilize your pelvic region. Examples of these exercise are sit ups, planks, fitness ball exercises, and pushups. Another example of core workout is the bridge. It is a classic core workout. For instance, lie on the back and bend you knees.
Next, keep the spine in a normal or straight position. Do not press it against the floor. Make sure you avoid tilting your buttocks. Now, tighten your abs and raise your hips from the ground.
Also, it is important to keep your shoulders and knees align. Stay in this position for some time and then return to normal position to complete the exercise. That way, you will have improved strength, stability, and balance.
Everyone wants to have well-defined abs, right? If you want to have six-packs or 8 packs or 12 packs, core workouts are the key. Remember, for abs, these exercises are very important. If you want to improve the health and stability of your abs, make sure you do these exercises every day.
Some people don’t recommend daily core workouts. Well, I don’t agree with them because core exercises are best for toned abs. Although it requires you to do some aerobic activity to burn fat in the abs, core exercise will also tone and strengthen the muscles. Don’t ignore them.
When you have strong core muscles, you will easily perform all sorts of exercises. For example, if you want to easily do other physical activities, then pay attention to your core. If you want to swing a golf club, it will require you to have stronger core muscles.
Physical activities are important for your overall health and wellbeing. Without them, you will live a sedentary lifestyle. It leads to accumulation of fat and a lot of health conditions. These include diabetes, heart diseases, kidney disorder, stress, depression, and anxiety.
Moreover, strong core muscles are extremely important for athletes. If you are a runner, you will need strengthened core muscles. Besides, if you have weak core muscles, you can’t have more endurance. As a result, you will feel tired and may have injuries when performing other exercises.
Weak core muscles also lead to poor posture. They also cause lower back pain and injuries in the muscles. Therefore, if you want to protect your muscles from injuries, pay attention to core workouts. Also, you have reduced back pain with such exercises.
The best way to reach your fitness goals is to focus on all parts of the body. This includes the core muscles as well. Muscular fitness, aerobic exercises, and core workouts are best ways to achieve your objectives.
If you do these exercises, it means that you will achieve a well-rounded fitness and physique. These are also the parts of a good fitness program. So, combine core workouts with weight lifting and aerobic or cardio exercises.
Moreover, core workouts are the main step you will take toward overall fitness. If you ask an expert, he or she will recommend core exercises. The reason is that these exercises are a unique and great way to reach your fitness objectives.
Many people think that core workouts are all about abdominal muscles. If you think the same, then you are wrong. Core workouts also focus on muscles in your pelvis region and the back. The workouts focus on your trunk, core, and spine. Following are the muscles in your core.
It is a muscle in your spine, which extends the trunk area. The muscle helps you properly stand up and bend over. When you do core exercises, your trunk area will strengthen. Therefore, I strongly recommend working on your erector spinae through exercises.
Your body uses the rectus abdominis muscle when it bends forward. People also call this muscle six packs because it is in the abs region. If you want to have six packs, you can focus on the rectus abdominis muscles with exercises like planks and crunches.
Another muscle in your core region is the obliques. You have external and internal obliques. These muscles allow your body to rotate and let your trunk to bend properly. Core exercises can improve these muscles adequately.
It is another important muscles in your core area. The transverse abdominis wraps around your trunk’s front and side areas. The purpose is to strengthen and stabilize your pelvis and the spine.
When you keep these muscles strong, they will stabilize the body. Also, these muscles will support your spine and the pelvic region. Eventually, you will achieve your overall fitness.
There are many core workouts. However, not all of them are best for everyone. I have chosen workouts that are best and versatile. It means everyone can carry out these workouts. Continue reading!
It is a great exercise that activates your glutes muscles and lift your buttocks. The exercises trains your core muscles and tones your hips and thighs. You can do this work out by starting on your spine.
Bend you knees and make sure you place your feet on the ground. Keep the hip-width apart. Next, place your hands at the sides and your palms down. Now, tighten your glutes and core and raise you buttocks. Do this until you align your knees with our shoulders! Hold this position for 10 seconds. If you to improve the impact, hold it for 30 seconds.
Crunches are traditional core-strengthening exercises. The purpose of this work out is to lift your upper body and strengthen your abdominal muscles. The exercise is also good for people who want six packs. If you have spinal issues, make sure you do this exercise with care.
Start the exercise on your back and keep your knees bent. Plant your feet on the ground and ensure the distance of hip-width. Now, line up the head and spine, and then cross your arms across the torso or chest.
Focus on your core and keep it tighten. Now, relax your shoulders and neck. Tuck in your chin to lift the upper back. Remember, you have to keep the pelvis, lower back, and feet on the floor. Then, slowly lower the upper back and get back to the original position. It is best to do 1-2 sets and each set should have 10-12 reps.
Plank is one of my favourite core workouts. In fact, it is a full-body workout that works on your core and other muscles. The exercise strengthens your legs, glutes, back, shoulders, and arms. Let me tell you how to accurately do the plank.
Start on your all fours – i.e., your hands and feet. Make sure you position your hands below the shoulders. Likewise, you must keep the knees below the hips. Now straighten your legs and maintain a distance of hip-width apart for your feet. Tighten your core and then stay in this position for 30 seconds. If you want to make this work out easier, you can place your knees on the ground.
It is a basic exercise in the Pilates category. The supine toe tap engages the core muscles and focus on your legs, hips, and glutes. It is a great exercise that does not put pressure on your back. If you have spinal pain, it is good alternative to crunches.
Start the exercise on your spine. Lift your legs and bend your knees at 90 degrees. Now, place your hands at the sides and ensure your palms are down. Lower your right foot and taps the floor gently. Tighten your core and keep the left leg still. Make sure your spine is straight.
Now, raise your right leg and get back to the original position. Once done, repeat this work out with your other leg. You can do 1-2 sets with 10-12 reps. Remember, this is a great core workout in the Pilates category that focuses on all your muscles.
Mountain climber is not good for beginners. However, if you have gained some momentum with core workouts, you can do this one. It is an intermediate workout that combines knee movements with a plank. Therefore, it is an excellent move to strengthen and balance your core. To do this exercise:
Start in the plank position and keep your hands below the shoulders. Now, tighten your core and lift the left knee toward your chest. Keep the spine straight and buttocks down. Return your left leg to the original position and lift the right knee toward the chest simultaneously. Continue alternating legs and do at least 10-12 reps in one set.
Worries crunch is somewhat like a yoga pose. It is a modification or variation of the traditional crunch exercise. The exercise focus on your core, thighs, quads, and glutes. Thus, it balances your lower body and aligns it with the upper body. To do this exercise:
Stand on your feet with the shoulder width-part. Keep your toes slightly outward. Now, put your hands behind the neck or head. Next, open your chest and then tighten your glutes and core. The next step is to bend your knees and keep your tights parallel to the mat, ground, or floor.
Make sure to bend your torso to the side. Move the right elbow toward the right thigh and then repeat on the other side. You can start with 1-2 sets with 10-12 reps. The exercise is great if you want to streamline the strength of your lower body.
Exercise and a balanced diet are important to your overall health and wellbeing. There are different muscles in your body. You should focus on all of them. However, the most important among them all is the core muscles. The reason is that everyone wants to have defined six-packs. That’s why these core workouts can help achieve your fitness goals.
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]]>Besides, these also help strengthen your body muscles and maintain your metabolism. There are many research studies that have proven the benefits of cardio exercises. In today’s article, I will talk about the benefits of cardio workouts and give you some easy-to-do exercises. Read on!
There are many benefits of cardio workouts. In this section, I will talk about them in detail. That way, you will know the importance of cardiovascular exercises and start doing them. Make sure you maintain your motivation for these exercises because these don’t produce immediate results.
Cardio workouts are extremely beneficial when it comes to heart health. According to the American Heart Association, cardio exercises such as jogging and running improves heart health by increasing blood circulation. Many doctors also recommend such exercises to reduce the risk of heart diseases.
The reason is that these exercises strengthen your heart and pump blood to all parts of the body. Cardio workouts help lower blood pressure and keep arteries clear of toxins. Besides, it is important to know that it also reduce cholesterol levels in your bloodstream.
For example, if you want to reduce cholesterol, make sure you do at least 40 minutes of moderate to intense workout. The recommended routine is doing these exercise for at least 3-4 times each week.
High blood pressure or hypertension is the leading causing of many chronic health conditions. Cardio workouts help manage various symptoms of blood pressure and lower your hypertension.
Many people take medication for high blood pressure. Although medication can do the job, it is important to know that they also produce side effects. For many people, managing side effects become difficult, especially if they have preexisting cardiovascular conditions.
Higher sugar levels in the blood is the leading cause of diabetes. It is a chronic health condition that has many symptoms and deeply affects your body. Remember, diabetes is the one of the leading causes of death in the United States.
Research shows that millions of people become diabetic due to a sedentary lifestyle and poor dietary patterns. At the same time, not doing exercise can also lead to diabetes. Therefore, regular cardio workouts help regulate your insulin levels and reduce the levels of sugar in your blood.
In addition, a recent study shows that people with diabetes can perform running and jogging to reduce high blood sugar. It is important to keep your body weight in check regularly so that you can minimize the effects of diabetes. If you are diabetic, the key is to balance your diet and exercise.
Do you know heart diseases are the leading cause of death in the US and all over the world? Yes, this is true and according to the centers for control disease and prevention (CDC), millions of people in the US die of heart diseases, such as heart attack and stroke.
That’s why it is important to focus on your heart and lung health. Lungs are important organs that where you blood receive oxygen. The blood then comes to the heart and distributes throughout the body.
Cardio workouts can help everyone with asthma to lower its frequency. It lessen the severity of asthma condition and reduce the symptoms. If you have asthma problems, make sure you talk to your doctor before performing exercises. The reason is that intense exercises can increase the severity of asthma.
Moreover, your doctor or fitness guru or trainer can create a better plan for you. Precautions are very important when doing cardio workouts to lessen the effects of asthma. For example, if you feel difficulty breathing, stop the exercise and rest for some time.
Millions of people across the world suffer from chronic lower back pain. It is the most delicate area in your body that is prone to inflammation and pain. The reason could be anything from muscle strain to herniated discs to compressed nerves.
Whatever the reason is, the good news is that cardio workouts can help prevent chronic back pain. A recent study shows that exercises like swimming and aqua aerobics can soothe your back muscles and improve nerve function.
Besides, it is crucial to understand that tissues, ligaments, and tendons in your back require more blood to function properly. That’s the beauty of cardio workouts because they increase blood flow to your muscles in the spine.
When your muscles receive more nutrients and oxygen, they cope with inflammation and reduce pain. Remember, chronic back pain is also due to increased weight. If you are bulky or your BMI is above 25, you need to focus on your weight management goals.
I ask you is there any better way than performing cardio workouts? Well, before you answer this is the comment section, let me tell that you No, there isn’t any other better way than performing cardio for weight management. Period!
A healthy body requires you to sleep at least 8-10 hours at night. If you have sleep problems, you can overcome them through cardio workouts. Such exercises can increase blood flow to your brain and release chemicals like melatonin, the hormone responsible for promoting sleep.
A recent study shows that people with sleep problems must perform regular exercise. The best exercises to overcome sleep problems like insomnia and apnea are aerobic exercises. Make sure you do your research and figure out some optimal workouts.
Use a treadmill before getting into the bed. That way, your body will be tired and you will sleep adequately. Another study showed that performing cardio for 16 weeks can improve your mood, alleviate anxiety, and promote sleep.
The primary goal of a cardio workout is to lose weight. Have you ever heard that exercise and diet are the building blocks and foundation for weight loss? Yes, absolutely! However, when you do only cardio workouts and don’t focus on your diet, you won’t have strength to do these exercises. That’s why focus on your diet. Keep that in mind! I am sure you will remember my words.
Depending on your speed and weight, you can walk or jog at least 2-3 miles to burn 600 calories. When you cut calories and focus more on exercise, you will lose weight quickly. Remember, weight loss is synonymous with your overall better health and wellbeing.
A recent study performed by researchers at the Pennsylvania State University shows that cardio workouts can boost the immune system. Researchers examined the active and non-active people and concluded that active people have better immune system.
Moreover, people who exercise on a treadmill for 30 minutes daily have good immune system. However, those who perform exercise outside receive more benefits. In the outdoor environment, you get more oxygen that help strengthen your immune system.
You will find hundreds of research studies on the internet that proves the effectiveness of cardio workout on the brain. Mental health is as important as physical health. In addition, when you exercise more, you will have more oxygen to your brain. As a result, your brain will produce more dopamine and serotonin.
Both these chemicals can significantly boost your mood and keep you calm. Moreover, the brain will also release endorphins and melatonin. The first one is a hormone responsible for producing analgesic effects on your body. Likewise, the second one is responsible for promoting sleep. When you sleep better, your brain rests, which means good mental health.
Furthermore, it is vital to understand that cardio workouts improve your mood. A recent study showed that people who performed 30 minutes exercise daily had improved moods. Again, the reason is none other than increasing blood flow to your brain.
Although there are many exercises that you can do at home or gym, I have come up with something that are very useful and easy. Because not everyone can do intense exercises, my goal is to tell people about the easy ones. Continue reading!
If you have a good rope, you can do the jump rope. It is one of the best cardio workouts that can strengthen your legs and maintain your health. Jump rope is good form of aerobic exercise if you do it the right way.
Don’t forget to play some good music so that you can exercise in a better way. Toss your jump rope in your bag or backpack and do the exercise whenever you find a good place and time.
Many people love dancing because they want to enjoy themselves. Well, dancing is not only entertaining but it is also one of the best cardio workouts. If you think dancing is only in the Zumba classes, you are wrong. You can learn some moves and dance at home. Play your favorite music to get the most out of your dancing moves.
Do you love soccer, cricket, hockey, or rugby? If yes, you can play any of these sports to help improve your health. People who love sports can find friends and play together. If you don’t find any friends or have no time to play sports, then you can run for at least 10 minutes.
Moreover, if you want to have fun and stay healthy, play soccer. The game is not only challenging but it is also fun. Plus, it is a great cardio activity. You will play it for one hour and you won’t even realize that you have lost a lot of calories. The main reason I recommend sports is that you won’t get bored.
It is not necessary to become a power walker to get the most out of your workout. Fast walking means you can wear some good shoes and walk at rapid pace in the nearest ground. When you walk fast, your body have good blood circulation.
You already know what blood circulation can does. I have explained that above! Use your treadmill or step outside to walk fast. Make sure you pick your pace. If you feel uncomfortable, it is better to take shorter rests and then continue walking.
This is one of my favorite exercises because it is a low-impact form of workouts. Swimming is one of the best cardio workouts if you know how to swim. If you don’t know swimming, it does not matter, you can do many other cardio workouts. Anyway, try to learn swimming because this workout engages all muscles in your body, including your abs, glutes, hamstrings, etc.
If you are wondering how plank is the cardio workout, then let me tell you that it increases your heart rate. Remember, any physical activity that increases your heartbeat is a cardio workout. Plank is one of the best exercises that you can do at home and in the gym. It strengthens your abs, increases blood flow to your arms, legs, abdomen, back, and other body parts. I simply love plank!
Whenever people think of cardio workouts, the first thing that comes in their mind is running. I must say running engages all your body organs and muscles. It tones your muscles, shapes your abdomen, strengthen your legs, and keep you fit.
Cycling is another best cardio workout for both men and women. In fact, people of all ages can benefit from this exercise. Swap your vehicle for a bicycle on your next trip to school, college, grocery store, or any other place.
When you ride a bicycle, it will strengthen your legs, improve your back posture, and keep you engaged in outdoor activity. Moreover, you can avoid the treadmill and use a bicycle to strengthen your muscles. You can use an indoor cycling machine at home for cardio.
Cardio workouts are best when it comes to improving your overall health and wellbeing. Lastly, there are many cardio exercises, but the ones I have mentioned in this article are easy-to-perform for people of all ages. Good Luck!
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]]>During cardio exercise, you obtain energy by the oxidation of glucose molecules. During such a weight loss workout plan, you strengthen the entire cardiovascular system. And this is undoubtedly very useful. If you have problems with the cardiovascular system, before starting to do cardio training, make sure to consult with your doctor.
Heart rate plays a key role in weight loss workout plans. It is due to the fact the body begins to actively burn fat. There is such a thing as a fat burning heart rate zone. It is within 65% -80% percent of the maximum allowable rhythm.
To calculate the maximum allowable heart rate, you need to subtract your age from 220. For example, if you are 25 years old, then your maximum heart rate will be 220-25 = 195. Multiply the resulting figure by 0.65. And then multiply the same figure by 0.80. This is your fat burning corridor.
When the heart rate is within its limits, training is effective for fat burning and at the same time safe for the heart. A fitness bracelet will help you control your pulse. Make sure you include this in your weight loss workout plans.
If your weight is higher than your normal body mass index, do not rush into active cardio training. Your choice is walking. Weight loss workouts plans should go hand in hand with strength training.
Only in this way will the process of losing weight combined with the development of beautiful muscles. Otherwise, muscle mass will decrease. If you are combining strength and cardio, start with strength and then move on to cardio.
For weight loss workout plans, perform fat burning workouts 3 times a week for 30-45 minutes, while monitoring your pulse. But remember that cardio won’t help you lose weight without a calorie deficit and a balanced diet.
Fat-burning workouts include high-intensity interval training, running, dancing, aerobics, etc. These also include exercising on various types of cardiovascular equipment, kickboxing, skiing or rollerblading, and walking.
Do not do cardio at home: It is possible, and very effective. This only takes time and your desire. If you have joint problems, you cannot do fat burning workouts. It is important to choose what are called low impact workouts. That is, those that will not load the joints. Walking is an ideal choice (as well as if you are overweight).
Effective cardio workout should be prolonged. Fitness industry experts say that effective fat loss begins after 25 minutes of exercise. Remember, cardio burns calories. To lose weight, you need to create a deficit (for example, eat less than 200 calories from the norm) and actively move. Fat burning workouts in this matter are your best friend.
Only need to train in the fat burning zone. In fact, calories burn at any heart rate. It’s just that in the fat-burning corridor, training is the most effective. A low heart rate will burn fewer calories, but they will still burn.
The presence of fat burning workouts allows you not to monitor nutrition. Of course, you will have to monitor your diet under any circumstances. After all, losing weight is possible when you spend more than you consume.
And much more depends on the quality of the food you eat: there is a difference between a lunch of cheeseburger and fries and baked meat and salad, even with the same calorie intake.
For example, an hour of moderate intensity workout burns 500-550 calories. This is about 100 grams of dark chocolate. Agree, not so much. Moreover, intense training increases appetite, because the body will want to restore what it has lost. Make sure you consider this in your weight loss workout plans.
What is more effective for losing weight: dieting or physical exercises? What workouts are the most suitable? Is it true that muscle exercise does not help you lose weight and that it makes you gain weight? These are some of the most common questions.
But if you do not know the basic rules for losing weight, it is very easy disappointing when you see that the results are not as obvious as it may seem at first. It is even common that at the beginning of training you gain a little weight. It is due to an increase in muscles.
Regular physical activity and fewer calories are the key elements to lose weight. The American College of Sports Medicine, the most prestigious scientific society in the field of health and physical exercise has some tips. It recommends exercising three times a week to achieve between two and a half hours and three hours a week of physical activity.
Muscle work, stigmatized by those who say it helps to gain weight due to the known fact that muscle weighs more than fat, is a must in training plans. You have to know that a toning job does not imply a great increase in muscles. However, this rather activates it.
As a consequence of this activation, the percentage of muscle mass increases. It also increases the metabolism of fats (even at rest). At the same time, it shapes the figure and make sures that losing weight does not cause losing physical strength.
The amount of fat that you can lose in specific periods depends on age, gender, initial weight, the specific body composition of each person. Also, it depends on their medical and sports history.
Each one has goals and an ideal weight, which implies diverse parameters in each case. Nevertheless, with a cardio and toning routine, results are guaranteed in all cases.
If you’re looking to burn a lot of calories in a short time, then cardio is better. They also serve to reduce stress, which is important for weight loss. Stress not only makes us choose poorly nutritious foods.
However, it also increases levels of cortisol, the hormone responsible for that annoying fat that accumulates in the stomach. Studies have found that cardiovascular exercise helps people lose weight in less time.
So if you have a reunion with your former high school classmates or have a wedding to attend soon, put on your running shoes. So, you must include them in your weight loss workout plans.
Now, if you are looking for long-term benefits, strength training builds muscles. Unlike cardiovascular exercises that can cause loss of muscle mass, you should include the strength workouts.
The more muscle you build, the more calories your body burns during and after exercise. Additionally, strength training boosts your metabolism for up to 36 hours after exercising (depending on intensity and duration).
So you burn more calories than you would otherwise. For example, while watching TV, you could burn 70 calories instead of 60. That, over time, can surely add up. When it comes to the best weight loss workout plans, you should include strength training to them.
If what you are looking for is the best type of exercise to lose weight, why choose between one and the other? There are many benefits to combining cardio and strength exercises, and you get the best of both.
On certain days you could do cardiovascular exercises and other strength exercises. You can also do both in the same session at the gym. Moreover, you can also do cardiovascular strength exercises with little or no rest time when switching from one to the other.
The truth is that each person is different. For example, suppose two people of the same weight start a running program on the same day. One of them may lose a couple of pounds a week while the other gains weight.
For many people, strength exercises are better for long-term weight loss, but that’s not a universal truth. The best tactic is for you to do the test yourself. For example, you could try mixing both exercises in the same gym session.
Dedicate certain days to cardiovascular and others to strength. See which one works best for you with your weight loss goals, but it also determines how you feel overall. In addition to weight loss, exercise should give you motivation, energy, and joy.
Don’t worry if it takes you time to find the method that works best for you? Since, once you find it, you will know what types of exercises work for you. So, I recommend the best strategy is to combine both in your weight loss workout plans.
Here is a training plan for three days a week for a month, an initial routine that is modified from the second month in order to enhance the fact of losing weight. You have to remember that before and after training you should do stretching.
| Workouts | Day 1 | Day 2 | Day 3 |
| Strength Workouts | Abductors: seated abductions on machine (3 sets of 12 reps) | Abductors: seated abductions on machine (3 sets of 12 reps) | Abductors: seated abductions on machine (3 sets of 12 reps) |
| Pectoral: horizontal machine press (3 sets of 12 reps) and Peck Deck (2 sets of 12 reps) | Dorsal: horizontal machine row (3 sets of 12 reps) and high pulley traction (2 sets of 12 reps) | Pectoral: horizontal machine press (3 sets of 12 reps) and Peck Deck (2 sets of 12 reps) | |
| Quadriceps: squats with fit ball (3 sets of 15 reps) and scissors with dumbbells (2 sets of 12 reps) | Hamstrings: seated knee bend on machine (3 sets of 15 reps) and lying down machine knee bend (2 sets of 12 reps) | Quadriceps : squats with fit ball (3 sets of 15 reps) and scissors with dumbbells (2 sets of 12 reps) | |
| Triceps: High Pulley Elbow Extension (3 sets of 12 reps) | Biceps: low pulley elbow bend (3 sets of 12 reps) | Triceps: High Pulley Elbow Extension (3 sets of 12 reps) | |
| Deltoid: Dumbbell lateral elevations (2 sets of 12 repetitions) | Lumbar: hip extension and opposite arm on fit ball (3 sets of 15 reproductions) | Triceps sural: raises on steps (3 sets of 20 repetitions) | |
| Cardiovascular Exercises | 45 minutes of elliptical 65-70% of maximum heart rate (MHR) | 45 minutes of spinning at 65-70% of the FCM | 45 minutes of elliptical 65-70% of maximum heart rate (MHR) |
There are hundreds of exercises that you can do at home and in the gym to lose weight. However, not all of them produce the same results. You have to focus on both cardio workouts and strength exercises.
It is because you want to lose weight by burning those extra fats. At the same time, you want to retain muscle mass. If you lose weight but don’t have muscle, you will not look good. So, making such weight loss workout plans are not good.
Moreover, I have done extensive research in this field and spend years in the gym. I know what works and what does not. So, I have not given you a plan in the article. In fact, I have given you some useful tips that you can use to make your own weight loss workout plans. If you have any ideas, you can share them with me in the comments. Thank you!
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]]>The rest of the muscle groups, including the legs, back, shoulders, were also my favorite. However, they were without a spark in the eyes and special zeal. In the last two years of very intense training, I have developed a set of favorite exercises. Yes, I would not have thought that one day I would like the following options for working with weights.
But in those years I either did not do them, or I did it wrong. In some places, these are technically difficult exercises. During the performance of which it is necessary to feel the working muscle group well. Otherwise there are no benefits.
I learned to feel the best gym workouts through the efforts of the trainer and my own. I have studied thematic materials on the network. Likewise, I have watched videos with the participation of experienced athletes and trying to repeat what I saw. Let me talk about some of the best gym workouts.
In addition, a number of the best gym workouts below have come to my liking. They allowed me to solve certain problems. For example, with the growth of a certain muscle group or with an ever-aching lower back. Well, aside the lyrics, let’s move on to practice.
How long do you bench press? “Is a classic question when discussing achievements in the gym, which is not surprising? One of the basic exercises that determine overall strength, besides the squat and deadlift.
And this is one of the few exercises that has remained a favorite after a few years of training. However, now I will not answer the above question in its traditional form: “How much do you press at a time?”
I stick to the number of repetitions in the range from 8 to 15. In addition, I perform the classic bench press at most once a month. The rest of the time I work more with dumbbells and at different angles of the bench. I would also do them in the crossover and on the uneven bars.
For me personally, a simple bench press is not very effective. It is because the shoulders work more than the pectoral muscles. In general, the working weight of the bar is 100-110 kg for 8-12 times in 3-4 basic approaches. However, this is one of my favorite exercises.
I will give one piece of advice that helped me personally to relieve the shoulders a little when doing the bench press. Bring your shoulder blades together, then the shoulders will be motionless.
By the way, this is a powerlifting technique for doing the exercise, excluding the bridge. I do not use it, as it reduces the range of motion and simplifies the exercise. The maximum range of motion is good for muscle growth. Again, a lot depends on the structure and how the muscles work. It is one of the best gym workouts.
What is good for one person may not work for another at all. Therefore, weight lifting is an individual sport with no universal advice. You need to try everything on yourself and choose the most effective exercises and principles.
In my honest opinion, I practically did not load my pectoral muscles with dumbbells, considering this exercise useless. When I started working with a coach, I did it automatically. They say, it is necessary and important. But gradually I began to really feel the work of the chest, and much better than during the barbell press.
I especially like options with different angles of inclination of the bench (30 degrees, 45 degrees, and upside down). Actually, the main progress in the appearance of the chest. It is especially in the upper part, in the so-called “collar.” It is one of the best gym workouts.
To this, I will add not only presses but also dumbbell spreads. The reason is simple – when pressing dumbbells, the amplitude is greater, plus the arms do not fix, they move freely. I can force the pectoral muscles to work and not the deltoid. Also, with the bar, you can fix them in the same plane and here your joint structure acts as a limitation and features of muscle attachment.
I don’t recommend this exercise to beginners. They are really better off focusing on basic movements. But I highly recommend it to advanced athletes who want to give a certain shape to their chest. Reduction of arms in a crossover (movement from top to bottom), raises of arms (from bottom to top from the lower blocks), and lying information are great.
All these exercises allow you to perfectly trim the chest, outline them and give an athletic shape. It is important to feel that you are working with your chest and not with your hands or anything else.
There is no movement in the elbows, we use only the chest ones, specially trying to strain them. At the end of the exercise there is a burning sensation in the target muscle group. It means that everything is ok – the pectorals were pumping, and not it is not clear what.
The good thing about crossover work in comparison with a barbell or dumbbells is that the muscles are constantly in tension. In turn, with a bench press or dumbbells, when you fully extend the arms, the load from the muscles goes to the joints. It is one of the best gym workouts.
For a long time with training, there was a problem – they did not grow in any. True, from the workouts I did for them only the classics, like lifting dumbbells up, “Arnold press” or press the bar up while he sits and stands.
He achieved a visible result only by containing in the exercise program many kinds of dumbbell that bred to the side. These include sitting, standing, and lying on his stomach. It also includes lifting the dumbbells forward. He also added other exercises, including lifting a barbell or block in front of him. But most of all, I like the cultivation of dumbbells to the sides.
The exercise is quite difficult and you do not need to use a lot of weight when performing it. It is imperative to feel the target muscles and train the deltoid, not the arms, back, or anything else. You need to pull your elbows up, visualizing that you are pouring liquid from two jugs.
According to the explanation, everything appears simple. However, I learned about these muscles when I worked with dumbbells for a few months. The most significant thing is not to chase big weights. You don’t need them in the stated exercises and can only harm, totally breaking the execution method. It is one of the best gym workouts for men and women.
Honestly, I never liked this exercise before and did it because I had to. But obviously something was not going very well. It is because often after his heroic attacks on impressive weights for me, I received minor injuries in the lumbar spine.
There were no doctors, but such adventures brought little joy. For a long time, he even avoided doing deadlifts, blaming it for his problems. However, it was necessary to do it correctly and not push for weight.
As a result, I returned to this exercise, and it was this exercise that helped to solve problems with the lower back (often ached). It is an active workout of the press. I like it because it is simple and best gym workouts for the back.
Roughly speaking, I started all over again, that is, with minimal weights. I have previously learned the technique of performing the exercise. It is important that the bar is close to the legs during the entire movement.
Also, it is necessary to control the lower back. In no case you should hump your back, in which case the load falls directly on the spine. It is fraught with injuries. If you move the bar forward from the legs, then this also creates an extra and unnecessary load on the lower back.
When I started doing the exercise correctly, I was able to perfectly strengthen the extensor muscles of the back. At the same time, the lower back stopped hurting. Although, everything here influenced the complex, of course.
This is the second exercise that made it possible to strengthen the back well. I previously avoided doing due to the eternal problems with the lower back. Again, when doing it, it is important to control the lower back, bend and unbend smoothly.
At the top point do not bend in an arc. In the starting position, the back is completely flat, and not arched. It is necessary to return to this position when extending. At the same time, the legs should be straight and not bend at the knees. It is one of the best gym workouts for back.
I do hyperextension once or twice a week with weight. I hold pancakes in front of me on half-outstretched hands. It’s more convenient for me than pressing them to my chest or placing them on my back. I highly recommend this exercise for strengthening the extensors of the back, and for girls it is also useful for training the buttocks.
I don’t know why, but I just love this exercise for training brachialis. This is the brachialis muscle that runs between the biceps and triceps. She is partially responsible for the peak of the biceps. It is also one of the best gym workouts for brachialis training.
When you push it out when the arm is straining in a bent state, it will give good results. Most often I perform this exercise by sitting and resting by elbow. Occasionally I work while standing, but in this situation I have to particularly control my elbows so that they do not move.
To do the exercise correctly, you need to try to pull your elbows down, and not bend your arms at the elbows. Imagine that the arms are just hooks. The block is pulled by the elbows. By the way, the same rule applies to pull-ups with a wide grip.
We lift the body at the expense of the back, not the arms. But if the goal is to train the biceps, then you can pull yourself to the horizontal bar with your hands. However, you should change the grip.
In the case of the block, it is better to work only with your back. Specifically for the muscles of the arms, this is a weak load. It falls more into the ligaments and tendons. Naturally, I perform on the upper and middle part of the back. I like many other exercises, but most of all I like all kinds of block pulls. Many experts say it is one of the best gym workouts.
If there are discomfort in the knees when doing heavy exercises, then do not forget about a good warm-up. Also, also try to tire your legs with extensions beforehand. Weightlifting bandages also help.
All exercises mentioned above are the best gym workouts. You must get guidelines from your instructor to perform them in a better way. Only then, you can achieve better results. At the same time, you must remain consistent and patient until you see the outcomes.
Here’s my 8 best gym workouts and exercises. I understand that this is not quite the usual set, as for your favorite exercises. But we are all different, each has its own path of training and self-development. This topic is vast, so share your own sets of exercises and training experiences in the comments.
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]]>I think they are wrong because my research says something different. So, when it comes to best core exercises, first you need to understand what the core is. It consists of muscles in your abdomen, chest, and pelvis. Let me talk about the parts of the core before I tell you about the best core exercises. Read on!
The core contains the erector spinae, which is a muscle in your back. It extends the trunk and supports a person to stand up straight. The core also contains the rectus abdominis, which is muscle commonly known as the “Six Packs.”
Keep in mind that the core has internal oblique as well as external oblique. These allow you to bend or rotate your truck. The Transverse abdominis is another part of the core that wraps around your front. Also, it wraps around the side of your truck. The purpose of this to provide stability to your pelvis.
When you perform the best core exercises, you stabilize your body. Such exercises can also support your spine and improve your fitness.
For those who want to strengthen their core, but don’t know where to start, I have compiled a list of the best core exercises for them. In other words, they are known as the beginner moves. Let me talk about them one by one. Continue reading!
The bridge is the pose that activates your glutes. This is an exercise that helps you lift your hips. Not only does it train your core, but it also tones your thighs and buttocks. So, you can start this exercise on your back. Bend knees and then plant your feet on the mat at hip-width. Make sure you place your hands at the sides and your palms down.
Now, tighten the glutes and core as well raise your hips. The purpose is to keep your knees in line. Well, I must tell you that this exercise will strengthen your core. Make sure you hold this position for at least 30 seconds. If you can’t hold it for that much time, you can hold it for 10 seconds.
Crunches are one of the best core exercises. For decades, people are doing this exercise to make their core strong and healthy. It is an exercise that involves you to lift the upper body to work on your abs. If you have lower back pain, make sure you do this exercise with care. So, as a beginner, you can move slowly and workout for a few reps.
I recommend you to start the exercise on your back and bend your knees. While you are in this position, plant your feet on the mat and keep them at hip-width. Now, line up your spine and head. Make sure you cross the arms across your upper body – i.e. the chest area.
Next, you have to tighten your core as well as relax the muscles of your neck and shoulder. Also, you have to tuck in the chin and then slowly lift your upper back. However, you need to keep the low back, feet, and pelvis on the mat or floor. For a few seconds, you have to pause and hold this position.
Now, slowly lower the upper back so that you can return to the normal position. I recommend you to start this with only one set and do at least 12 reps. It is because this is an exercise that works perfectly for beginners.
Plank is one of the best core exercises. I tell you what this is one of my favorite workouts and I also recommend it to my readers. So, it is also a full-body workout that specifically targets your core and abdomen. Likewise, it is an exercise that makes your arms, back, legs, glutes, and shoulders stronger than ever.
You can start this exercise with your hand below the shoulders. Make sure your knees are also below the hips. Now, you have to keep your legs straight and also your feet apart. The distance should no more than hip-width. Now, tighten your core and hold this position for at least 30 seconds. If you have difficulty doing this, you can always shorten the time. In that case, I recommend you to reduce the time to 10 seconds.
Another exercise that I consider one of the best core exercises for your abs and other parts of the body. It is a Pilate’s workout that helps you engage the core muscles. At the same time, you can work on your arms, legs, glutes, and hips.
The exercise also places minimal pressure on your lower back. However, if you have low back pain, you must do an alternative exercise. I think the best one is crunches when it comes to an alternative workout.
Anyway, if you want to do this workout, you can start on your back and then lift your legs. Remember, you have to bend your knees at 90 degrees. Now, place your hands at the side and keep your palms down.
Once you are in this position, you have to tighten your core and lower your foot. Now, gently tap the mat or floor while keeping the leg still. Again, it is important to know that you have to keep you back flat.
Moreover, raise your leg so that you can return to the normal position from where you have started. Now, repeat the exercise with your other leg so that you can maintain the balance. Make sure you do at least one set and 12 reps. On the other hand, if you can’t do this, you can keep the number of reps to 5 or 8.
Do you know why the bird dog is one of the best core exercises? Let me tell you about it. Well, it is an exercise that keeps your abs and back muscles engaged. It is also an ideal move that can strengthen your core. However, this exercise requires you to focus on your balance, stability, and coordination. Without focusing on these aspects, you can’t do this exercise.
So, to do this exercise, you can start on all fours and keep your hand below the shoulders. Make sure you keep the knees below the hips. Now, it is important to tighten your core and lift the leg to the hip level.
At the same time, I recommend you lift and extend your other arm to the shoulder level. Now, keep the palm down and pause for a few seconds. You can repeat the exercise several times to get the most out of it.
You can start with one set and 12 reps. However, when you master this exercise, you can increase the number of reps. I recommend 20 reps or 24 reps after you have practiced the exercise enough.
One of the best core exercises that you can do, it combines the plank with movements of the knee. So, it is an excellent workout that you can do to strengthen your core. At the same time, research shows that the work out can also balance your core muscles.
When you want to do this exercise, make sure you follow the steps so that everything goes smoothly. To do this move, you can start in the plank position. But, make sure you keep the hands at the shoulder level or below it. I suggest keeping them below your shoulder is the best position.
Now, tighten your core and lift the right knees and make sure it is towards the chest area. Moreover, the next step is to keep the back straight and position your hips downward. Now, you can return the right leg to the normal position from where you have started.
So, lift the other knee and keep it close to your chest. You can continue with alternating legs. You must do one set with 12 reps. However, you can increase the number of reps depending on your stamina.
It is another exercise that I consider the most important one for your core muscles. Well, honestly, I must say that it is one of the best core exercises. I always do this exercise to keep my core stronger and healthier.
So, the point is that I will never hide this exercise from my audience because this is the one that will help you to make your core stronger. It the variation of the crunch that works on your lower body and the core. The exercise also strengthens your quads, glutes, and thighs.
You can start this exercise by standing with your feet and keeping it wider than the width of the shoulder. Make sure your toes are outward. Now, put your hand behind the head and open the chest. Next, you have to tighten the glutes and the core. Bend the knees until the thighs are in a position that is parallel to the mat or floor.
Now, you can bend your torso to the side and move the right elbow towards the right thigh. The next step is to repeat the exercise on the left side. When it comes to this exercise, I recommend starting with at least one or two sets and keeping the number of reps to 15.
As far as the best core exercises are concerned, this is an excellent workout that is the advanced version of the plank. Not only does this exercise strengthen your arms, but it also keeps the obliques and shoulders stronger. The exercise combines as side plank with your arms’ movements.
So, to do this exercise, first, you have to lie on the right side. Keep the right forearm in a position that is below the shoulder. Now, extend the legs and keep the right foot on top of the left foot. Next, it is time to tighten your core.
Moreover, you have to lift the hips to make a straight line with the rest of your body. While you are in this position, it is important to raise the left arm. Rotate the torso towards the mat or floor as well as bring the left arm under the body. Again, rotate your torso and keep the left arm straight and then return to the normal position.
You can start with one set and do 12 reps in it. On the other hand, if you are an expert athlete, it is important to do at least three sets and keep the number of reps 15 to 20 in each set.
Last but not the least, this is a great core exercise that can strengthen your abdominal muscles. Not only does it make them stronger, but it also burns fat in your abdominal area. You can start on your back and then bend your knees. Just like crunches, keep the feet on the mat or floor and maintain the hip-width.
Now, line up your spine and head so that you can place both your hand behind the head. Keep the elbows in a position that points to the sides. Make sure you tighten the core and move the shoulders back and down. Now, bend your right knee and keep the chest extended to your left leg.
Tap the left shoulder on the mat and switch your legs. You can continue this exercise with alternating elbows and knees. I recommend starting with one or three sets and do 12 or 15 reps in each set.
In conclusion, in my opinion, these are the best core exercises that you can do at home or the gym. However, motivation is key and consistency is your strength. So, it all depends on how diligent and hardworking you are when it comes to performing these best core exercises. Thank you for reading this article. Until the next time!
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]]>There are many exercises that can help you lose weight quickly. However, it is not easy to perform all of them. That’s why I have created a plan for women who can use them lose belly fat and improve their bodies.
In the first workout, we will work on the upper part of the rectus abdominis muscle, which forms the coveted 6 cubes. However, a flat stomach depends not only on working out the abs, but also on the general fitness of the core muscles. Therefore, the first day of the program also includes exercises to strengthen the entire corset muscle.
Lie on your back, place your hands behind your head and bend your knees. Now tear off the head and shoulder blades from the floor, twisting in the body. Keep your lower back, pelvis and feet firmly pressed to the floor. Perform crunches with maximum amplitude until a burning sensation in the upper part of the press. The classic abs exercise effectively works and strengthens the rectus abdominis muscle. You can do 10-12 reps.
Lying on your back, raise your legs without bending them at the knees. Straighten your arms and place them behind your head. Spread your arms out to the sides while lifting your shoulder blades off the floor, as in classic crunches. Touch your knees with your hands and again spread your arms across the sides. Now, return to the starting position. The exercise covers not only the rectus abdominis muscle, but also the oblique muscles, and also strengthens the entire core. It is one of the best workouts to lose weight for women.
Staying on your back, bend your knees and place them randomly. Fold your arms across your chest and lift your lower back off the floor while doing body raises. In this case, the pelvis and feet are in a stable position. You can do this at the expense of the abdominal muscles. Such body lifts will help to pump not only the top of the press, but also the entire crust. The arms crossed on the chest relieve the load a little, the advanced ones can put the arms behind the head. Again, this is one of the most effective workouts to lose weight.
Stand in a plank on your forearms, making sure that the elbow joints are exactly under the shoulder joints. Do not sag in the lower back and do not lift the pelvis up. To do this, keep your core and abs in tension. Lift your right hand off the floor and turn to the right. You can put your hand on the waist, do not lift your feet off the floor. Go back to the elbow plank and turn to the left. Now, lift your left arm off the floor. The plank is one of the best workouts to lose weight for women. Make sure you do it as part of your abdominal workout at home.
The press is a single rectus muscle that runs along the abdomen. I recommend you to train it pointwise to achieve the best results. On the second day, we will work on the lower abs to pump the lagging areas and improve the appearance of the abdomen.
Lie on your back, put your hands behind your head, lift your legs up and bend at the knees. Raise your head and shoulder blades up, as in classic crunches. Now, lock the position by straining your abs. Next, in turn, lower each leg down, touching the floor, as if you are taking small steps. In this case, the press remains tense, and the body is motionless. The exercise engages the lower rectus abdominis muscle and works the oblique abdominals.
Lying on your back, straighten your arms, bend your legs at the knees and lift up. Place your hands along the body, lower the back of your head to the floor. Perform twists, for this try to bring your knees as close to your chest as possible, lifting your pelvis and lower back off the floor. In this case, the upper part of the body, head and hands remain motionless. A classic abs exercise that will help pump your abdominal muscles and make it flat.
Staying on your back, lean on your forearms and straighten your legs. Now raise your legs slightly off the floor and start making cross movements with them, imitating the work of scissors. During exercise, do not raise your legs too high so as not to reduce the load. A simple abdominal exercise strengthens the abs. It activates blood circulation in the lower abdomen. Also, it contributes to the formation of a beautiful waist line. Scissors press is one of the best workouts to lose weight for women.
Lie on your back with your arms along your body. Raise your straight legs 45 degrees and cross movements in an energetic rhythm, imitating scissors. At the same time, do not lift your head, lower back and hands off the floor. Keep your feet at the same height so as not to reduce the load. Incorporate this effective exercise into your home abdominal workout to target your lower abs.
Staying on your back, arms along your body, raise your legs 45 degrees. Now do the reverse twist, bending your knees and lifting your pelvis up at the end point. Returning to the starting position, do not put your feet on the floor. However, repeat the movement again, bending your knees, and then straightening your legs. Make sure you are raising your pelvis at the top point. It is one of the best workouts for working out not only the lower abdominal muscles. Also, it is best for the entire abdomen, core and strengthening the whole body.
Pronounced oblique abdominal muscles look beautiful in women. Exercises from the third day of our abs workout will help to work out the problem areas of the sides and show the oblique abdominal muscles. Do them at a calm pace, remembering to keep your abs tense during the approach.
Lie on your side with your legs bent at the knees. Place your hands behind your head and lean back. From this position, twist the body. After completing all repetitions, roll over to the other side and repeat the exercise. Tighten your abs during crunches to ensure deep muscle work. A simple oblique abdominal exercise will help you work out problem areas and make your waist more defined.
Lie on your back, arms spread apart, and legs straight. Raise your left leg up 90 degrees and reach towards it with the opposite hand. Now, twist in the body and trying to touch the foot with your palm. Do the whole set to one side, then switch to the other. An excellent oblique abdominal exercise also strengthens the rectus abdominis and improves coordination.
Lying on your back, put your hands behind your head. Raise your head and top of the body, raise your legs a little. Now bend your left knee and bend your whole body towards it. Straighten your left leg and bend your right leg at the knee, twisting in the body towards it. Do the oblique abdominal exercise at a rhythmic pace, keeping your lower back and pelvis on the floor. An effective exercise that builds stabilizing core and abs and improves flexibility and endurance. It is one of the best workouts to lose weight for women.
Stand in support lying, shoulder joints are exactly under the palms. Do not lower or raise the pelvis, the body is stretched out in one line. Bend your left knee and bring it to the body from the outside, trying to touch the left elbow. Come back, bend your right leg at the knee and bring it to the body, trying to touch your right elbow. Perform the exercise rhythmically while maintaining the correct plank posture. An effective exercise not only for the abs, but also for the muscles of the core, arms and back. How much to do: 10-12 reps on each side.
On the fourth day, we offer you a plank-based abdominal workout at home. The plank is one of the best abdominal and core exercises as it uses a huge amount of muscle to make your body stronger and more enduring. In this selection, you will find dynamic plank exercises that will help you improve your physical performance and body quality.
Get on all fours and lift your knees off the floor. From the plank position on all fours, perform alternate knees to the body. Try to touch the opposite hand with your knee (if possible). Do not bend your back or lift your pelvis up. Tighten your abs throughout the exercise. The exercise works the deep abdominal muscles, forming a flawless abdominal relief.
It is one of the best workouts to lose weight for women. Stand in a side plank on your elbows, resting on your right forearm. Bring your right knee down, extend your left leg, and put your straight left hand behind your head. Bend your left leg at the knee and bring it to the body. Make sure you are bending your left arm at the elbow and moving towards the knee. At the top, the elbow and knee should almost touch. Difficult but effective exercise for working out the oblique abdominal muscles, as well as the core and legs.
Stand in a plank on straight arms, find a stable position. Bend your left knee and bring your leg to your shoulder, trying to touch the left elbow from the outside of the body. Go back and repeat the movement with the same leg, but already bring the knee to the right elbow. Two knee pull-ups are one rep. Do all reps for one leg and then the other. The combined plank exercise effectively pumps the rectus and oblique abdominal muscles.
This section presents effective complex exercises for all abdominal muscles. These will make your muscles burn and make your abs iron. Exercise at a moderate pace, trying to keep your abs in constant tension to increase the load.
Lie on your back, straighten your arms and put them behind your head. Raise your head and arms, lift your legs off the floor. From this position, perform torso twists while bending your knees and extending your arms forward. At the top point, make three pulsations and return to the starting position. Pulsation contributes to the pumping of muscles, as it makes them stay in tension longer, contributing to the activation of metabolic processes and blood flow in the abdomen.
Sit on the floor and bend your knees. Fold your arms in front of you, elbows to the sides. Tilt your body to the left diagonally, try to reach the floor with your elbow. Now return to center and tilt to the right and diagonally while twisting. A simple exercise will help you build your obliques to work out problem areas on your sides. It is one of the best workouts to lose weight for women.
Lying on your back, close your hands behind your head. Bend your legs at the knees and spread them to the sides, close your feet. Lift the body up, lifting the lower back off the floor. Lower your hands to your feet between your knees and come back. Keep your back straight while lifting so as not to overload your lower back. Exercise pumps all abdominal muscles, and also makes the body flexible and resilient. With these best workouts to lose weight, women can burn belly fat easily.
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]]>This awareness has been distancing these individuals from the diseases caused by sedentary lifestyle and waking them up to a new concept of living. All of this has been happening thanks to the information that is available to us. This includes knowledge and research are advancing and reaching a large number of people worldwide.
Today we know that body fat is not just a matter of aesthetics. However, it is correlated with many degenerative diseases and that is one of the reasons for this anxiety about it. To lose the fat that bothers you so much, it takes a lot of determination and patience.
In this article, you will see how to lose abdominal fat in a simple way. However, keep in mind that there is no miracle that will make it happen. You have to practice these belly fat exercises to lose weight quickly. Read on!
It is necessary to follow an exercise routine and understand your moment and your body. It helps you adapt the exercises that will, in addition to losing weight and defining, provide pleasure in the execution.
Exercise, for sure, will bring many benefits beyond aesthetics. After all, as is known, the accumulation of fat in the abdominal region can cause several cardiovascular and respiratory problems.
In addition to burning fat, the belly exercises that we will recommend also help to strengthen the muscles. Any type of physical activity can contribute to weight loss. However, some are more effective than others. Considering this, I have come up with the following best belly fast exercises.
In addition to being fun, jumping rope aids you lose your belly without leaving home. However, besides coordination, this workout requires more energy and physical conditioning. Start slowly and gradually increase the speed so that the body adapts. Choose a safe and spacious place to do the activity and intercalate two to three minutes of rope with some other muscle exercise. It is one of the best belly fat exercises for both women and men.
How to lose lateral abdominal fat? The lateral elevation of the legs contracts the lateral of the abdomen, helping to eliminate that little fat that usually remains on the clothes. To practice:
If you are very good at this, you can intensify the exercise using shin pads. The ideal is two to three sets, with 12 to 15 repetitions, for each side of the body.
To start the list of exercises to lose belly, we have the plank. This exercise prevents injuries, speeds up metabolism, improves posture as well as helps with balance. Besides losing some fat, it benefits your body, preparing you for other diverse activities. For the execution, stay in the plank position with four supports.
These are forearms extended and feet apart on the same base as the hips. Stay for about 20 to 40 seconds, for two or four sets, with rest from 30 seconds to one minute. Plank is one of the best belly fat exercise to burn the abdominal fat quickly.
Indeed, these are the perfect exercises for those who are not in the habit of exercising. These activities involve the main muscles of the body and are already popular. They help with weight loss. In an hour of walking, up to 190 calories can be lost, and in an hour of running, up to 500 calories, for those looking to lose weight, combining running and the right food. You will see the result soon when you perform these best belly exercises on the treadmill.
If your question is “how to burn abdominal fat”, stationary walking – or stationary running – which is a simulation of a race, will help you in this mission. In addition, it is an aerobic activity. It helps to warm up the body for any other movement you will perform. With sneakers and appropriate clothing, just pretend you’re running without moving.
You can use the wall support. If the goal is to intensify, you can put an elastic band tied on both legs. The ideal is to perform up to five sets, from one to two minutes each. In an hour of stationary walking, you can lead to the loss of up to 600 calories. It is one of the best belly fat exercises to lose abdominal fat.
This exercise is very versatile and has numerous benefits. It has many benefits both for beginners and also for more advanced athletes. But you need to act carefully with the position. If you want to avoid injury, make sure your hands go aligned with the chest. Also, make sure that the elbows can reach the 90 degree angle, turning outwards.
The hips is at the same height as the torso, neither too low nor too high. Besides, the feet is close to the body. If you prefer and have a little difficulty at first, the knees can rest on the floor. Do three to five sets, 12 to 15 repetitions.
You can increase depending on your resistance. Push-up works the shoulders, triceps, abdomen and glutes. Flexion is one of the most effective belly fat exercises. It helps to lose belly and turn your fat into lean mass.
This activity is a type of abdominal exercise variation. Lying down, with your back on the floor or on a mat. Now, lift your legs without lifting your butt and your back off the floor. It will help you simulating a pedal in the air. Likewise, it will tone the muscles of the abdomen. At the same time, it increases the power of fat burning. Here you can take an average of three sets, between 20 and 30 repetitions.
This is another easy exercise to do, from beginner to advanced, to help strengthen the abdomen and burn fat. Lie on the floor or on a mat, bend your knees and then make efforts to keeping your feet on the floor parallel to your body and your hands behind your head to start flexing your abdomen. Do not take your lower back off the floor and be careful with your spine. You can do 15 to 20 sit-ups in three sets to start. Then, increase as your physical condition improves.
The squat activates many muscles because of the extension and flexion of the hips and knees. However, it needs to be done in the right way, not to hurt. Your feet are parallel to your hips, and your knees are bent to begin to squat while projecting your hips back.
Do not leave your legs open or closed too close, pay attention to the position. Throw your butt back and take care not to force your spine, avoiding possible injuries. Start with three sets, from 10 to 12 repetitions. The loss of abdominal fat happens due to energy expenditure, in addition to strengthening the muscles of the hip.
I recommend burpee to those who already have more experience as an athlete. This is one of the best belly fat exercises as it works aerobic and muscular. At the same time, it requires greater physical conditioning. That’s why it is one of the best and advanced exercises. To perform the exercise:
You can work the chest in flexion. Similarly, you can work the quadriceps, calf and buttocks, in the squat. You can work the abdomen on the jump, by flexing the knees for the jump. Its weight loss index is high because it works with several regions of the body in a single exercise. Initially, do 15 repetitions, in four sets, then move on to eight sets and adapt, as you acquire practice.
Aerobic exercises contribute to weight loss, because they use oxygen to produce energy. The main and most important feature is that they must be done at a moderate intensity for fat loss and not muscle. You must do at least 30 minutes of aerobics to achieve fat burning.
Aerobic exercises are those in which the oxygen uptake remains stable. They contribute to the burning of lipids. The best aerobic exercises categorized in belly fat exercises are walking, swimming, running, jumping rope, cycling, jump, etc.
During these exercises, fats will supply the muscle’s energy needs and contribute to the reduction of body fat. However, for oxygen uptake to occur, the heart rate is stable. And how do you know if your heart rate is stable? Through a cardiac monitor!
At first, you will notice the heart rate rising, then it will become stable. Keep in mind that the activity is moderate. If it remains so, rest assured that you will use fat as energy and not muscles.
To obtain a more effective fat burning, also invest in exercises that shape the body and increase lean mass. These exercises are localized exercises carried out against resistance. For example, the both body weight and free, use elastic weights, weight machines and other accessories.
In high-intensity workouts with weights, you stimulate basal metabolism. You continue to spend energy for at least 6 hours. So over a day, you spend more calories on weight training than on an aerobic exercise of the same duration.
However, for best results, we must practice both exercises. You must do aerobic belly fat exercises for many hours before weight training. I recommend you do it for at least five hours before or after weight training. With that the fat burning is much greater.
Bodybuilding for being anabolic increases the release of testosterone and GH. These are hormones that make it possible to increase and maintain muscle mass and burn fat. Aerobic exercises, on the other hand, are catabolic. You must perform them for a shorter time, so as not to release cortisol. This hormone induces the breakdown of muscles and consequently the accumulation of fat in the body.
We already know that they are important for health. However, they do not promote a huge caloric expenditure as many think. But with aerobics, you can burn fat for energy. At the same time, you avoid burning muscle mass. There are some good tips for burning more fat than muscle mass by performing moderate aerobic exercise. However, you should act carefully because it is very easy to burn muscle mass.
A low carbohydrate diet contributes to the body’s glycogen stores. Fat burning is certain by practicing 30 to 40 minutes of aerobics per day. The best time then to do an aerobic exercise is after waking up, fasting. It is because during the night at rest, your body used the remaining glycogen to recover the muscles. It is important if you only consumed protein and fat the night before and practiced weight training.
Upon waking up our glycogen supply will be very low and then it is time to take a walk, or cycle. For example, the best belly fat exercises should be of moderate intensity, so don’t even think about running. However, I think this is wrong. Running is one of the best belly fat exercises that can help you lose weight adequately.
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