These days you may see countless recipes on how to get rid of your body fat in no time from everywhere. The reason for that is that more and more people suffer from excess weight and surely each and every one of them wants to get rid of it. The thing is that sticking to some kind of workout only or following some definite diet may bring you a poor result. Sad but true. We never stop emphasizing that apart from regular exercising you should stick to a healthy way of eating, otherwise it is all in vain. But today we are going to draw your attention to a set of 7 easy and effective exercises to help you get your body in perfect shape.
1. Scissor Crunches (8 Times 1 Rep)
– Lie face up on the floor with your legs extended over your hips, toes pointed, hands behind your head.
– Open your legs into a straddle position, only as wide as you can go without allowing your lower-back to arch.
– Use your inner-thigh muscles to bring your legs together.
– Continue squeezing your inner thighs as you cross your lead leg over your right and lift your head and shoulders off the floor.
– Lower your head to the floor as you return to your straddle position.
– Repeat the move, alternating your lead leg.
2. Side Plank and Rotate
– Start in a side plank position, with your right shoulder over your elbow, your body in a straight line in reach your left hand toward the ceiling.
– Twist your torso forward and slowly place your left arm under your body.
– Repeat and then switch sides.
– Stand with feet a little wider than shoulder-width apart, hips stacked over knees, and knees over ankles.
– Roll the shoulders back and down away from the ears. Note: Allowing the back to round (like a turtle’s shell) will cause unnecessary stress on the lower back. It’s important to maintain a neutral spine throughout the movement.
– Extend arms out straight so they are parallel with the ground, palms facing down (like your hands are on someone’s shoulders at a 7th grade dance). Or, if it’s more comfortable, pull elbows close to the body, palms facing each other and thumbs pointing up.
– Initiate the movement by inhaling and unlocking the hips, slightly bringing them back. Keep sending hips backward as the knees begin to bend.
– While the butt starts to stick out, make sure the chest and shoulders stay upright, and the back stays straight. Keep the head facing forward with eyes straight ahead for a neutral spine.
– The best squats are the deepest ones your mobility allows. Optimal squat depth would be your hips sinking below the knees (again, if you have the flexibility to do so comfortably). Pro tip: Squatting onto a box until the butt gently taps it will be a reminder to squat low.
– Lie down on a flat surface or mat.
– Start with your legs straight, then come up.
– Touch your toes, and then let your torso fall back down
– Bring your legs up into the air, touching your toes again.
5. Triceps Dip
– To get into the starting position, hold your body at arm’s length with your arms nearly locked above the bars.
– Now, inhale and slowly lower yourself downward. Your torso should remain upright and your elbows should stay close to your body. This helps to better focus on tricep involvement. Lower yourself until there is a 90 degree angle formed between the upper arm and forearm.
– Then, exhale and push your torso back up using your triceps to bring your body back to the starting position.
– Repeat the movement for the prescribed amount of repetitions.
– Bend over or squat down and place your hands on the floor in front of you, just outside of your feet.
– Jump both feet back so that you’re now in plank position.
– Drop to a push-up—your chest should touch the floor. You can also drop to your knees here, which makes the impending push-up easier.
– Push up to return to plank position (this can be a strict push-up, a push-up from the knees, or not a push-up at all (i.e., just push yourself up from the ground as you would if you weren’t working out)—your choice).
– Jump the feet back in toward the hands.
– Explosively jump into the air, reaching your arms straight overhead.
7. Chair Squats (Aim to complete 10-15 Reps)
– To begin, first set the bar to a position that best matches your height. Once the bar is loaded, step under it and position it across the back of your shoulders.
– Take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs.
– Move your feet forward about 18 inches in front of the bar. Position your legs using a shoulder width stance with the toes slightly pointed out. Look forward at all times and maintain a neutral or slightly arched spine. This will be your starting position.
– Slowly lower the bar by bending the knees as you maintain a straight posture with the head up. Continue down until the angle between the upper and lower leg breaks 90 degrees.
– Begin to raise the bar as you exhale by pushing the floor with the heels of your feet, extending the knees and returning to the starting position.
– Repeat for the recommended amount of repetitions.
8. Charlie’s Angel
– Place shoulder blades on stability ball and feet on ground
– Assume bridge position by raising hips to form straight line from shoulders to knees
– With palms together, straighten arms so they point toward ceiling
– With tight core and without shifting hips, rotate arms and upper body left, then back to center
– Rotate right, then back to center
– Repeat for specified reps