Workout: Target lower belly and shrink thigh fat in 21 days - 'best weight loss results'
Expert explains why enjoying exercise is important ]]>
Toned legs is a common wish for many so one personal trainer has figured out a workout routine that can help do this and target the lower belly, too. Another bonus is that it can all be done in just 30 minutes per day for 21 days, experts claimed.
And for a person looking to shed a few pounds, this is an easy way to fit exercise into their busy day.
Roberta's Gym created this new routine to burn calories and extra fat with simple movements a person can easily do at home.
There is no equipment required and going to a gym isn't necessary.
Roberta said: "Having a shapely body usually starts by working the core and the lower body.
READ MORE: Diet: Expert warns against common mistake
Workout: Target lower belly and shrink thigh fat in 21 days - 'best weight loss results' .
It can be done in just 30 minutes per day for 21 days.
Kick Back Right - one minute
Lift Bike Left - one minute
Lift Bike Right - one minute
Oblique Crunches - 40 seconds
Single Leg Bridge Left - one minute
Single Leg Bridge Right - one minute
Calorie burning tips :-
Leg Hugs - 45 seconds
Leg Pulls - 45 seconds
Reverse Crunch Extension - 55 seconds
Scissor Kicks -25 seconds
V Up - 45 seconds
Back Stretch
No Time For The Gym? Try This Effective Full-Body Weight Workout At Home
1. HOW TO DO THE FULL- BODY WORKOUT
2. BEGINNERS - FULL-BODY WORKOUT
3. 10 -MINUTE FULL-BODY WORKOUT EXERCISES
4. FLAT-OUT BURPEES
5. SKI ABS
6. CIRCUIT
7. JUMPING JACK
8 . PUSH-UP SHOULDER TAPS
9. . SQUATS
1 ). HOW TO DO THE FULL-BODY WORKOUT :-
2). BEGINNERS - FULL-BODY WORK-OUT
If you’re just starting out with a full-body weight workout at home, fret not, as we got ya! The best bit about home workouts is that it's not too difficult to understand or perform and you don’t really need any equipment, your mat’ll do just fine. Whether your goal is losing weight or gaining a few pounds or building strength, these workouts will help you achieve them
3). 10-MINUTE FULL-BODY WORKOUT
EXERCISES
When it comes to building a full-body weight home workout, the key to remember is to look for a routine that includes compound exercises, which means moves that involve multiple muscle groups.
4). FLAT-OUT BURPEES :-
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Even though most of us hate doing burpees, trust us when we say that they have plenty of benefits to offer. In fact, they’re the perfect full-body workout and can burn plenty of calories. Some of the benefits are that they help strengthen the abs and core, work your upper, and lower body and boost your muscle endurance too.
Here’s how you can do a flat-out burpee.
Stand with your feet shoulder apart, and place your arms by your sides.
Bend your knees and reach forward and place your hands on the floor.
Kick your legs behind you and instantly lower your entire body down to the ground, bending at the elbows.
With the help of your arms, push your body back up and hop with your legs back under your body.
Jump straight and try to reach your arms overhead.
Finish the pose in a position where your knees are slightly bent.
Pro tip: If you’re not a fan of this one, go ahead and experiment with different variations including half jump burpees, and squat burpees among others.
5). SKI ABS:-
If you’re looking for an exercise to target your abs, glutes, hips, obliques and legs, then opt for ski abs. The exercise also works on your chest and shoulders.
Start by keeping your hands slightly wider than your shoulder, and keep your body straight and your feet together.
Bend your knees and jump, and bend down to bring your feet to the front in a frog position, to the left side.
Jump back up to return to your first position and then repeat to the right side.
Continue to switch sides until your set is complete.
6). CIRCUIT :-
Circuit training is best known to get your heart rate up instantly and strengthen your muscles at the same time. It basically is about performing a bunch of exercises together. Here is how you can do it at home:
Choose about 10 exercises that include cardio, all strength or a mix of both.
Start by warming up, move on to the first exercise, and do it for 30-6o seconds.
Continue your set, one after the other with no rest in between.
Repeat as many times as you can.
Pro tip: Keep things interesting by switching up the sequence. You can also use a few dumbbells if you have any lying around the house.
7). JUMPING JACK :-
Jumping jacks are a super-effective full-body workout and the best part is that you can easily perform them anywhere. The form works on your lungs, heart and muscles at the same time.
Start by standing with your legs straight and your arms tucked into your sides.
Pro tip: Make sure to get your form right before opting to practice it with weights otherwise it can cause an injury.
Q. Can I do a full-body workout at home daily?
A. Yes, you can easily do full-body workouts at home. However, remember to not overdo it and take a break for two days. Opt for a heavy session for 3-4 days and a lighter routine for the other days.
Q. Are full-body workouts as effective?
A. Absolutely! Full-body workouts don’t require any special equipment and can be done from anywhere and are just as effective as working out in a gym as they focus and engage the muscles of the entire body.
A. Full-body workouts should typically be performed two or three times a week, with rest days in between. But, a carefully designed program can be performed for four days a week.
Q. Is full body better than split?
A. Yes, considering the split workout routine results in less overall fatigue as it focuses on only one or two body parts. Comparatively, full-body burns more calories and tires your body faster.
Subscribe to our YouTube channel Body Mass Index (BMI) Calculator View BMI range and category chart X Classification BMI(kg/m2) Principal cut-off points Additional cut-off points Underweight < 18.50 < 18.50 Severe thinness < 16.00 < 16.00 Moderate thinness 16.00 - 16.99 16.00 - 16.99 Mild thinness 17.00 - 18.49 17.00 - 18.49 Normal range 18.50 - 24.99 18.50 - 22.99 23.00 - 24.99 Overweight
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Jump once again, lower your arms and bring your legs together and go back to your initial position.
Repeat until your set is complete.
8).PUSH-UP SHOULDER TAPS :-
Start by being in a plank position with your hands under your shoulders and feet wide apart.
Keep your core tight and start to lower your chest toward the ground with your elbows bending.
When you’re pushing back up to lengthen your arms into plank, lift your right hand to tap your left shoulder.
Repeat the same with the other arm.
Pro tip: Ensure that you know how to do the regular push-up perfectly before trying out this variation.
9). SQUATS
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Squats are one of the best exercises there is. It helps strengthen your lower body, targets your glutes and quadriceps and also engages core muscles. They burn calories and can help you lose weight, and the form also lowers your chances of injuring your knees and ankles.
Start by standing with your feet apart and raise your hands so that they’re parallel to the ground.
Bend your knees to a 90-degree angle, as if you’re sitting on a bench, remember to not let your knees go beyond your toes.
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