1. Bicycle Exercise:
No,
you don’t need a bicycle for this. Thinking how? We’ll tell you.
Lie
on the floor and keep your hands either by your side or behind your head as we
do in crunches.Now lift both your legs off the ground and bend them at the knees.Bring
your right knee close to your chest, keeping your left leg out.Now take your
right leg out and bring your left leg close to your chest.Alternate bending
your knees this way as if you are paddling a bicycle.
Lie down on the floor sideways.Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder and the left leg should be above the right leg, keeping them together.Keep your knees straight. Your hips should not be touching the ground.Hold this position for 30 seconds. Once you get comfortable, you may hold this for 1-2 minutes.Repeat with your other side too.
While in this position you may also lift the leg placed on top and bring it back again. This makes the exercise more effective. In that case, it works not only for your abs but also for the thighs and hips.
2.
Lunge Twist:
This is a beginners’ workout for beginners who want to reduce
belly fat quickly.
Stand
with your legs hip width apart. Keep your knees slightly bent.Lift both your
hands in front of you aligning them with your shoulders and parallel to the
ground.Lunge forward as shown in the picture. Take a big step forward with your
right leg and sit down as if on a chair so that your knees are at a 90 degrees
angle from the floor. The left leg should be positioned backwards supported by
the toes.The spine should be kept straight. Don’t bend your spine forward. That
is incorrect way of performing lunges.First twist your torso to the right and
then to the left. Twist just the torso, not your legs.
Continue
repeating this for 16 times.
3. Rolling Plank Exercise:
The
rolling plank trains the muscles around your abdomen, hip and lower back.
Position
yourself on the floor with your knees and elbows resting on the ground.Keep
your neck aligned with your spine. Look forward.Lift the knees up and support
your legs on the toes.Contract your knees and keep breathing normally. This is
the plank pose. Stay in this posture for 30 seconds.
Now
start moving to and fro for the next 30 seconds. This is the rolling plank
exercise.
Lie down on the floor sideways.Support yourself on your right elbow and right leg. Your elbow should be perpendicular to the shoulder and the left leg should be above the right leg, keeping them together.Keep your knees straight. Your hips should not be touching the ground.Hold this position for 30 seconds. Once you get comfortable, you may hold this for 1-2 minutes.Repeat with your other side too.
While in this position you may also lift the leg placed on top and bring it back again. This makes the exercise more effective. In that case, it works not only for your abs but also for the thighs and hips.
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