4 EXERCISES FOR LOSING BODY FAT

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Have you perhaps recently allowed yourself a few dietary indulgences, the effects of which you're now hoping to shed? To help you reach your goal, following is a routine made up of 4 exercises which will help you lose body fat and increase your muscle tone.

 

 

Perform each of these 4 exercises for 30 seconds at a sustained pace. Allow 30 seconds of recovery between each exercise. So, each set should last a total of 4 minutes. When first starting out, do three sets in a row with a 2 minute rest between each set. Gradually increase the number of sets to 8, roughly equivalent to a 45 minute workout. Repeat three times a week.

 

Enjoy your workout!

 

Exercise no. 1: crunches

  • Targeted muscles: rectus abdominis muscle

 

  • Performing the exercise: lie down on the ground, legs bent (bring your feet as close to your glutes as possible) feet hip width apart. Your hands are at your temples, (do not put them behind your head). Roll your upper body forward, tucking in your chin at the same time. Contract the abdominals and keep your lower back in contact with the ground. Smoothly return to the starting position.

 

  • Breathing: inhale at the beginning of the exercise, exhale as you roll the upper body upwards.

 

  • Safety instructions: do not let your lower back lift up during the contraction.

 

  • Reps: 40 reps

 

Exercise no. 2: squats with dumbbells

  • Targeted muscles: quads, glutes.

 

  • Performing the exercise: standing, feet turned slightly outward, just over shoulder width apart. Place the arms along the body, a dumbbell in each hand (3 to 10 kg max load). Bend your legs pushing the buttocks backward, look far ahead, the back is slightly leaning forward. Contract the abdominals, buttocks, and push on the legs to return to the starting position.

 

  • Breathing: inhale deeply in the low position and exhale as you go up.

 

  • Safety instructions: look ahead of you. Do not arch your back and keep your shoulders low throughout the exercise.

 

  • Reps: 40 reps

 

Exercise no. 3: jumping jacks

  • Targeted muscles: thigh muscles

 

  • Performing the exercise: standing, feet together, arms along the sides of the body. Jump spreading legs and bringing the arms straight above the head. Then return to the starting position and repeat the movement.

 

  • Breathing: inhale in the starting position and exhale as you spread your legs.

 

  • Safety instructions: look ahead of you. Remember to tense your core muscles throughout the exercise.

 

  • Reps: Repeat the same movement at a steady pace for 30 seconds.

 

Exercise no. 4: mountain climber

  • Targeted muscles: abs

 

  • Performing the exercise: Get into plank position. Hands are in line with the shoulders, arms stretched. Bring your right leg forward, knee to the chest, toes on the ground. Return to starting position and repeat the same movement with the left leg. Move from one leg to the other going forwards as if climbing a mountain.

 

  • Breathing: inhale in the starting position and exhale when you bring the knee towards the chest.

 

  • Safety instructions: do not arch your back in the plank position. Keep your core muscles taught for proper alignment.

 

  • Reps: Repeat the same movement at a steady pace for 30 seconds.

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