- Exercise & Fitness
Simple Slimming Exercises
It takes a fully equipped gym and a rigorous and complicated workout routine to lose weight and trim your waistline, right? Actually, while there are many benefits to a good gym, you can tighten your waistline with a bodyweight workout routine done at home 3 times a week. Try these simple slimming exercises combined with a healthy diet for a month and see how many inches you lose off of your waistline.
Exercises that Target the Whole Core
The following exercises integrate multiple muscles to stabilize the body while working the rectus abdominis, transversus abdominis, internal and external obliques, glutes and inner supporting muscles of the pelvis. Not only does using more muscles burn more calories, it improves strength, balance and coordination. In other words, you’ll start moving better no matter what you do!
Side Plank: Start in pushup position. Raise one arm towards the ceiling while placing one leg on top of the other. Keep the supporting arm rigid, lift the hips and tighten the belly. Your body should be in a straight line from head to foot.
Hold for 5-10 seconds, then switch sides. Repeat 3 times.
Modification: Bend the supporting arm and hold body on the elbow. Bend the bottom leg and support yourself with the knee on the floor.
Front Elbow Plank w/ Reach: Start in a plank position on your elbows. Tighten your glutes and make the body rigid. Extend one arm straight out in front of you, hold 2-3 seconds and bring it back. Repeat with other side. Do 5-10 repetitions each side. Repeat 2-3 times.
Modification: Stay on your elbows and rock back and forth in a sawing motion.
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Push Up Plank w/ Knee Cross: From a pushup plank position, bring one up and across to the opposite elbow. Hold for a count and return. Keep the back flat and your butt down when crossing the knee. The shoulders should be engaged and not sagging. Repeat on the opposite side. Do 5-10 repetitions on each side. Repeat 3 times.
Modification: Bring the knee straight up instead of across.
Pushup Plank w/ Half Butterfly: From a pushup position, bend one leg and bring it up and in as if to do a butterfly stretch in the air. Turn the knee outward and use the abdominal muscles to pull the inside of your foot towards your chest. Hold this position for 2 counts. Go back to pushup plank position and repeat on opposite side. Do 5-10 repetitions. Repeat 3 times.
Modification: Bring knee straight up towards armpit.
Pushup Plank Variations
Deep Squat w/ Overhead Reach: Step the feet slightly wider than shoulder width apart, toes pointed out just past a straight line. Go into as deep a squat as possible (think Olympic lifting) while bringing your arms straight up and back as if you were holding barbell. Work to bring the arms in line with the back and shoulders. Push the butt back and the pelvis down between the legs. Hold for 3-5 seconds, squat up and repeat.
Hands can be open or closed, experiment with both. Maintain the tension to keep the arms straight and pull them back. Concentrate on tightening the lower belly.
Modification: Bend arms and pull back into a straight line with shoulders, hands at shoulder level.
One Leg Hip Bridge: Lay on your back, legs extended. Arms flat on the floor or crossed at chest. Bend one leg and push flat foot into the floor to raise the hips. At the same time raise the extended leg to make a straight line with the raised hips. Hold for 3 counts, lower and repeat. Do 5-10 repetitions on both sides. Repeat 2-3 times.
Modification: Use both legs to push hips up and place hands flat on floor.
Squat to Stand w/Reach: Place feet slightly wider than shoulder width apart, toes pointed just outside of a straight line. Squat down, pushing pelvis down between legs and keeping lower back arched, arms down by sides.
While holding the squat position, reach straight up with both arms. Hold for a count, bring them down and reach one arm to opposite side. Repeat on the other side. Now bring both arms up and twist to them to one side and then the other. Grab toes, straighten legs, stretch and go back down into a squat. Repeat this sequence 5-10 times. Do a total of 3 sets.
Modification: Reach up one arm at a time, hold for a beat and stand up.
- Leg Muscle Training that Works Without Weights
Build leg muscles without weights? You sure can, and these bodyweight exercises for legs are sure to add a pump to any bodyweight workout routine.
Reverse Lunge with Reach: Step back into a lunge, reaching both arms up and twisting to the front leg side. Stand up and repeat with opposite leg.
Half Kneeling Thoracic Rotations: Lunge forward, resting one knee on the ground. Both legs should be bent at 90 degrees or deeper. Raise both arms straight up and in line with torso. Twist to one side as far as possible, hold there and pulse 5 times. Repeat on opposite side. Do a total of 5-10 repetitions and 3 sets.
Modification: Rest one hand on hip and reach with opposite. Or, clasp arms straight in front of you and slowly twist from side to side.
- Tips for Effective Bodyweight Workout Routines
Quick and easy tips to get started on a bodyweight workout today! Simple exercises that really work.
Flat Back Leg Raise: Press back flat against a wall. Spread legs wider than shoulder width apart, extended but slightly bent. Press your fingers into the floor between your legs and lift both legs 6-8 inches off ground. Pull belly in and down as you lift legs up. Hold for 3 counts, lower and repeat 10 times. Do 3 sets.