It is a worst nightmare when you come to know that you are not able to fit into your favorite dress because of weight gain. The first thought that runs through your mind is to immediately get back into shape, but are short of time or don’t have the resources to join the nearby gymnasium, but now you need not worry. Once you have decided to get rid of the excess weight, then there should not be any hindrance towards achieving your goal.
You can work out even at home at your own pace and at your free time. Now that you have decided to exercise at home, the next important step would be to take care of your diet. Limit the amount of rich and high calorie food intake, cut down on portions and sleeping well along with correct exercise will help you attain your goal.
If you don’t have any experience of working out before, then you need to start slowly with simple exercises, which will gradually help in building up your stamina and ability to work out better.
Instructions before Starting
For beginners, the optimum duration of exercise for weight loss at home is 20 minutes. All the steps should be practiced slowly with ease. Beginners should target 2-3 times a week of exercise routine and then increase the duration to 1 hour gradually as you start getting comfortable with the routine. Eat an hour before the exercise, which is an ideal way to begin the training and make sure the last meal before the training contains sufficient amount of protein. If you are hungry a few minutes before exercise you can eat some fruit like a banana or any other sweet fruit.
Exercise for Smaller Waistline
If you want to lose a few inches around your waistline or are trying to attain that hourglass figure, then these tips or exercises will help you get back in shape. Along with a healthy diet, you have to put little effort during the exercises to achieve visible results at home and that too without any special equipment.
Wide Legged Plank
This is a simple variation of the standard plank that targets the oblique more effectively. Take the standard plank position and place your feet about 12 inches outside the shoulder width and hold for 30 to 50 seconds.
This works your oblique’s and aids in stabilizing the spine. Lie on to the side and support your body between the forearm and knee to your feet. Stay in this position of 4 to 6 seconds. Repeat on the other side and hold for 60 seconds on each side.
Once you master the technique of balance, the rest of the exercise is easy. You just have to simply rotate the waist by holding on to a chair as shown in the picture and work all the muscles of your core, which includes the abs, oblique and the lower back. This exercise is more challenging if you have added on weight.
The V crunch is an effective exercise to work your upper and lower abs with one highly effective move. Lying down, lift your legs and arms up so that they stretch towards the ceiling and lift your upper back from the floor reaching your hands towards the feet. Lower the legs towards the floor and reach the arms overhead while keeping your shoulders off the mat and lower back pressed to the ground. Repeat this to complete one rep. Do this 15 times.
Exercise for Flat Stomach
If you are getting stressed looking at your belly fat, then you need to think seriously about this and start working out for a healthier and fitter body. Belly fat not only looks ugly, but also is one of the reasons for heart diseases and diabetes. Along with eating consciously, you also have to engage in some exercises and lead an active lifestyle.
The rollup is one of the classic Pilates mat exercises. It is a great way to reduce abdominal muscles and achieve flat abs. It is said that one rollup is equivalent to six regular sit ups and is better than the crunches for attaining flat stomach. Initially this can be difficult, but slowly you will develop the stamina to workout heavily. Start slowly and then do three sets in 60 seconds.
Bird dog is an excellent exercise to stabilize the lower back region. It works on different areas of the body, like abs, hips, back and the butt. Start with the hands and knees positioned down with your finger pointing forward. Make sure that your hands are under the shoulder and the knees under the hips. Now, slowly stretch the opposite leg and arm almost parallel to the floor. Hold the balance for a few seconds without arching or sagging your back. Come back to the original position slowly and repeat the same by alternating the sides. Repeat this for 60 seconds and complete three sets.
Pulse ups are great for abs and the lower back. This exercise builds the core strength and helps improve stability and flexibility. Lie on the back and lift your legs and place your hands under the tailbone. Lift the hips and hold. Slowly lower the hips and come back to the original position. Repeat this for 60 seconds until you reach three sets.
With the windshield wipers you are able to get more oblique work as well as working the front side of your abs too. You will be able to move the legs lower as you grow stronger. For beginners, you should not move the legs too close to the ground because you will not be able to move them back up. Once you get the grip of it go down slowly lower and lower each time you go down. Do this for 60 seconds with three sets of exercise.
Crunches are the fastest way to reduce the belly fat. They can be done easily at home without any equipment. They tend to build stamina and power of the belly muscles. Lie down flat on the floor and put your hand behind the head, bend your knees and place your feet flat on the ground. Lift your upper half of the body off the floor and exhale as you go up and inhale as you go down. Repeat this three times for 60 seconds.
Alternating superman is good for strengthening your lower back, improving the posture and stability and for stretching your upper body. To have a strong core you have to work out your abs and oblique’s, but also your middle and lower back. When doing this exercise keep your arms stretched and maintain a straight spine. Breathe in as you lift your one arm and leg, pull in the abs and keep the core muscles tight. Lift one arm and the opposite leg off the floor while slowly arching your back. Hold this for 2 seconds and repeat for the opposite side arm and leg. Alternate this until the required sets are complete.
Straight Leg Raise
When doing the straight leg raise you need to keep the abs engaged at all the times. Keep the back, head and shoulders pressed against the floor. This exercise is best for the abs and the lower back. Lie on your back and keep your hands on the side and keep your legs straight or slightly bent. Raise your legs until they are in an L shape. Pause and lower the legs slowly and return to the starting position. Including this exercise in your daily routine will improve your flexibility and stability.
Cross crunches is one of the best methods to tone your stomach muscles and that too fast. This exercise helps burn a good amount of calories due to all the large muscle groups involved. This involves the whole body to create a motion. Each set should be done three times with 30 seconds for each side.
Plank is one of the best exercises to do for your core. It helps improve your posture and they tone and strengthen the abdominal muscles and support the spine. Go down on the floor and press up in the position. Put your weight on the forearms while bending the elbows. Form a straight line through your body from the shoulders to the ankle and take your belly button in and hold for some time and then relax. Initially, you may find this a bit difficult, but slowly you will be able to pose for 10 seconds. Repeat five to six times a day.
For attaining a small waist size you have to maintain a healthy body weight through strength training that is suitable for the entire body and healthy diet intake. Follow the above set of exercise for weight loss at home regularly to strengthen your core and get toned abs.