Remember Friends – To reduce your belly fat and fat weight , what we eat is very important and that’s that will decide whether you will lose your weight or not.Doing exercise is going to strengthen your muscles below that fat. So a combination of good healthy eating habits and exercise together will do the trick.
Watch this video to see easy and simple exercise that you can do at home for weight loss and which will also strengthen your core (mid section) and muscles. We don’t need any equipment to perform this exercise. This will help in your body transformation and change your body. So transform your body doing these exercises for just 20 min a day without much rest in between for an all out full body workout
How to do Burpees or High jump push ups – Full body exercise
1) Begin in a standing position.
2) Move into a squat position with your hands on the ground.
3) Kick your feet back into a plank position, while keeping your arms extended. You can try and keep your back arch which will test your hamstrings also.
4) Do a push up
5) Immediately return your feet into squat position
6) Stand up from the squat position.
Do as many as you can
How to do Squats – For quads, hamstrings and calves
1) Stand straight with feet hip-width apart
2) Stand with your feet apart, directly under your hips, and place your hands on your hips.
3) Tighten your stomach muscles
4) Standing up tall, put your shoulders back, lift your chest, and pull in your abdominal muscles.
5) Lower down, as if sitting
6) Bend your knees while keeping your upper body as straight as possible, as if you were lowering yourself onto a seat behind you. Lower yourself as far as you can without leaning your upper body more than a few inches forward.
Don’t allow your knees to go too far forward. You don’t want them to stick out past your toes.
Straighten your legs
Being careful not to lock your knees when you reach a standing position, straighten your legs.
Repeat the movement
Repeat for three sets of 10 to 15 reps.
How to do Planks – an isometric core strength exercise
Place forearms on the floor with elbows aligned below shoulders and arms parallel to your body at about shoulder width. If flat palms bother your wrists, clasp your hands together.
Hold for as long as you can
How to do Mountain climber – firing nearly every muscle group in the body—deltoids, biceps, triceps, chest, obliques, abdominals, quads, hamstrings and hip abductors
Get into a plank position, making sure to distribute your weight evenly between your hands and your toes.
Check your form—your hands should be about shoulder-width apart, back flat, abs engaged, and head in alignment.
Pull your right knee into your chest as far as you can.
Then switch, pulling that knee out and bringing the other knee in.
Keeping your hips down, run your knees in and out as far and as fast as you can. Alternate inhaling and exhaling with each leg change.
How to do Russian twist – to work the abdominal muscles by performing a twisting motion on the abdomen – for your core
Start seated with knees bent and feet flat on the floor, holding one dumbbell with both hands in front of chest. Keeping the spine long and the abdominals tight, lean back slightly and lift the feet a few inches off the floor. (To modify, keep the feet on the floor.)
Slowly twist the torso to the left and bring the dumbbell beside the left hip. Return to center, and then slowly twist to the right and bring the weight beside the right hip to complete one rotation. Another version which I have shown here is where I don’t move my torso and stretch my sides (obliques)
How to do bicycle crunches – to target the rectus abdominis and the obliques in one easy exercise – for your core
Start by lying on the ground, with your lower back pressed flat into the floor and your head and shoulders raised slightly above it.
Place your hands lightly on the sides of your head; don’t knit your fingers behind. Be careful not to yank your head with your hands at any point during the exercise.
Lift one leg just off the ground and extend it out.
Lift the other leg and bend your knee towards your chest.
As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso.
# Full body workout
# at home workout
# Belly fat exercise at home