Wednesday, 18 April 2018

5 MOST EFFECTIVE FAT BURNING EXERCISES THAT YOU CAN DO WITHIN 20 MINUTES ANYWHERE AND ANYTIME.

Image result for pexel.com image of air squatsIF YOUR GOAL IS TO WEIGHT LOSS,YOU NEED NOT TO SPEND HOURS SWEATING IT OUT IN THE GYM.HERE ARE SOME EASY EXERCISES YOU CAN DO ANYWHERE AND ANYTIME TO LOSS YOUR FAT TO MAKE YOU FIT WITHIN 20 MINUTES.THESE ARE AS FOLLOWS :
1. AIR SQUATS : These are the most effective movement which can be performed by the human body and end up becoming the base for almost every other movement.To perform it start by placing your feet in the line with your shoulders and start pushing your hips back and down at the same time,lower down keeping your back straight and feet flat until the hips reach lower than the knee.Get back up to full extension of your hip and knee.Squats are lower body movement,strengthens your glutes,hamstrings and quad muscles while engaging your core at the same time.15 repetitions of air squats repeated 4-5 times will get you an effective work for these big muscles.
Image result for pexel.com image of air side plank leg raise2. SIDE PLANK LEG RAISE : To perform it start this movement by going down sideways on the ground,weight on the elbows and raising the hips up so that you make a single line between head to toe.Lift one leg off the ground as much as you can to make it more challenging.The movement ensures strong core muscles,help in cutting down stubborn belly fat and builds stability in the arms and legs.Holding this for 30seconds on each side in between over exercises and repeat for 4-5 rounds till you feel the burn in your mid section.
Image result for pexel.com image of crab reach exercise pose


Image result for pexel.com image of cossack squat3. CRAB REACH : Start this movement by keeping your feet flat on the ground and hands close to the hips.Raise your hips up as much as you can,getting the right hand close to the face and looking down to the left hand.Keep alternating between right and left.This movement will make sure you build strong glutes and hamstrings,which happens to be the most powerful set of muscles in the human body.Strong posterior chain ensures better performances at more complex movements and better balance.It also helps to build strong arms and ensures more stability as you shift the entire weight on one hand.10 reps each side repeated for 4-5 rounds will give you a good workout.

4. COSSACK SQUAT :Start this movement by placing your feet wider than your shoulders bending to one side,extending the other leg straight and toe facing up.Make sure that the foot of the leg which is bent remains neutral and chest upright.Alternate between left and right to finish the movement.It is a full body movement which improves mobility of hips,strength in lower body,spine alignment and a strong core.5 reps each side repeated 4-5 times for an effective workout.
Image result for pexel.com image of side kick through
SIDE KICK THROUGH : To perform this movement start  it by getting on all fours arms in the line with the hips and knees just a little off the ground,lift your right leg off and kick out towards the left lifting the left hand up close to the face at the same time.Make sure you open up your anterior obliques and keep your foot flat on the ground.Alternate between right and left.This movement improve stamina and you should do 10 kicks each side repeated over 4-5 rounds for a good workout.






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