Every woman wants a perfect body. There are many diets and workout plans which can help them make that dream come true. So, what are those ‘best exercises’ to negate calories and lose some weight? If you fancy building strength, tone, and losing weight, here are the 10 best exercises to lean up. You can do them in your own home without any special equipment. They don’t take a lot of time, and you can do them several times a day.
Start it from today, and after 30 days you will notice the results.
The least used, yet king of the cardio machines at the gym, is the rower. While the heart rate increases, rowing utilises every muscle from shoulders to toes – 40 per cent upper body, 60 per cent lower body. If you buy one piece of gym equipment for your home, make it a rower.
Squats build muscle, and building muscle burns calories. Therefore, squats are one of the most functional exercises around that work your quads, hamstrings, calves, and bum. Squats build muscle, and building muscle burns calories.
Jogging for distance is a superb bodyweight movement. We all have room to run, it’s great for the mind, and running is a cardio exercise every man and woman should be capable of performing for functionality and weight loss.
Invented by New York City Physiologist Royal Huddleston Burpee (true story), burpees are the most intense bodyweight movement using no equipment. It’s a jump, squat, push up, and ab movement that gets every muscle burning while the heart rate increases in a rower-esque fashion.
When you change the angle you change the exercise. Hitting the stairs is a simple, angled jog on steroids. From single stairs to doubles and triples, you’re working every muscle from the waist down while increasing the heart rate and shredding kilograms.
The common misconception is that push ups are solely an exercise that builds chest strength – oh how wrong. Push ups work the chest, back, shoulders, triceps, quads, and more. The more muscles used, the more calories burned. Push ups are a classic fat burner.
A simple swing with a kettlebell is an explosive movement that builds strength, improves posture, and elevates the heart rate. It’s a high intensity move that benefits the posterior chain and will build an athletic bum.
Place a kettlebell between your feet while your knees are bent. Then take the kettlebell with one hand and lift it up to your chest. From this position bring the kettlebell overhead hold a little and then bring in back to the ground. Repeat it ten times.
If you jog for 30 minutes, I dare you to skip rope for 30 minutes and compare how you feel. According to Science Daily, 10 minutes of skipping rope is equivalent to an 8 minute mile (1.6 kilometres). Skipping rope burns serious calories, and is a high intensity exercise.
An isometric hold may not burn the most calories or tone as much as other exercises, but without a solid core, you’ll have an imbalanced physique that’s just waiting for injury. Your abdominals, back, core, hamstrings, and bum all work while planking, ultimately benefiting posture and balance. One type of planking is the side plank: Lie on one side with legs stacked on top of one another. Then prop the body up on the hand while keeping the feet stacked. Modify the position by raising the opposite arm or leg in the air. Hold the position and then bring your body in the tarting position.
Start this exercise which your elbows and toes on the mat. Your back should be straight. Then twist your left hip till it touches the mat and then returns in the starting position. After that do the twist with your right hip. Repeat it ten times with both sides.
RESTRAINT IN THE KITCHEN
Choose your poison – healthy diet without exercise; exercise without a healthy diet. Both are bad for the waistline. Doing the right thing in the kitchen is as important an exercise as the nine listed above. Imagine dropping your portions by 25 per cent, binning the processed snacks and fizzy drinks, eating fresh protein, adding fruit and veggies while drinking less alcohol and more water. You’ll not only be fuelling your exercise program, you’ll systematically drop weight week after week.
You need to lie down on the floor, with your feet under something that will not move. Then elevate your body with arms extended in front of you. Twist your torso to the right side until your arms are parallel to the floor. Hold it for a second and move back. Repeat it on the opposite side. Do this for ten times.
REAR LEG RAISES
Start on your fours with a head looking forward, and the bend of the knees should create a 90-degree angle between the calves and hamstrings. Then extend one leg up and hold the position for several seconds. Repeat it several times, and then switch leg.