Exercise For Weight Loss At Home For Female – Tone your abs and burn calories with these 10 moves! Belly fat burning exercises will tone your abs, strengthen your back and get rid of love knots. Continue this routine and get the flat and firm stomach you’ve always wanted!
1. Jumping rope: 60 seconds Alternate hands as you swing the rope and jump on the balls of your feet.
Exercise For Weight Loss At Home For Female
2. Sprinter crunch: 45 seconds. Lie on your back with your legs fully extended and your arms bent and at your sides. Lift your body off the ground, bend your right leg and bring your right knee closer to your left elbow. Repeat on the other side.
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3. Leaning Camel: 60 seconds Bend your knees, thighs toward the floor, and hold the barbell in front of your chest. Slowly tilt your torso back and return to the starting position.
4. Stuttering steps: 30 seconds + 30 seconds Stand, stretch one leg back and raise your arms above your head. While squatting, raise your back knee and bend your arms. Repeat for 30 seconds and switch sides.
5. Spiderman Plank: 45 seconds Start in a low plank position and bring your right knee to your right elbow. Step back with your right leg and repeat with your left leg.
6. Bird Dog: 60 seconds Start on hands and knees, hands under shoulders and knees under hips. Extend one leg and the opposite arm at the same time and stop. Switch sides and repeat.
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7. Finger touch: 45 seconds. Lie on your back, hold a dumbbell in both hands, and lift your legs until they circle the floor. Straighten your arms, lift your shoulders off the floor and try to touch your feet with a dumbbell.
8. Reverse push-ups: 60 seconds. Raise your knees until your thighs and calves form a 90-degree angle and your calves are parallel to the floor. Lift your hips and pull your knees as far as you can to your chest.
9. Dumbbell side bend: 30 seconds + 30 seconds Stand with your feet shoulder-width apart and hold a dumbbell in your right hand. Bend to the right side if it feels comfortable and stop. Return to starting position, repeat for 30 seconds, then switch sides.
10. Plank circuit: 45 seconds Stand in plank position, hands under shoulders, feet slightly wider than hip-width apart, holding a dumbbell in each hand. Twist your body and raise your left arm toward the ceiling. Return the left arm to the starting position and repeat on the right side.
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Week Workout Plan For Weight Loss
“I don’t feel like working out today.” We’re all guilty of getting into these thoughts at times – and that includes us coaches. The hardest thing about exercise is the mental commitment to do it. We spend a lot of time convincing ourselves why we can’t exercise, when in fact we could have had a mini-workout for all that wasted time and mental energy! The second hardest part is finding yourself. So we have compiled the most effective weight loss exercises that you can do at home.
The truth is, if you never step foot in a gym or studio again, you can still be the strongest and most sculpted version of you. How? This low impact, high intensity weight loss workout will leave your muscles tingling, your body dripping and your mind full of endorphins. The best part? It requires zero equipment and can be done in the comfort of your home. Keep reading for this full-body 15-minute weight loss workout, and then be sure to check out the 6 best arm exercises for strong, toned arms in 2022, says the trainer.
Nothing warms up the body better than a plank at the start of a workout. Place your hands under your shoulders and your feet hip-width apart. Your heels should be back, your hips in line with your shoulders and your abs pulled in. Hold this position for 30 seconds as you inhale through your ribs and exhale through your mouth to create a fire in your belly.
Then move on to push-ups to continue working your back and build up your chest and arms. To set up, place your hands wider than your shoulders (should be as wide as the mat) with your elbows out to your sides. You can choose to do them on your thighs (knees bent and feet together) or with your legs straight. Do 10 reps and 10x midway hits 2. 6254a4d1642c605c54bf1cab17d50f1e
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This next exercise is best for strengthening the back of the arms. Sit on your back with your knees bent and feet on the floor. Place your hands behind you with your fingers pointing toward your glutes. Press your feet into the ground, lift your hips and shift your weight back to your hands. Now bend your elbows – lift your hips and bring your elbows back – and straighten your arms again. Complete 8 reps and 8x pulses in the middle position for 2 rounds.
Moving on to the lower body, we do my favorite type of squat for the thighs and butt. Stand with your feet wider than your hips and your toes pointed. Place your hands in the center of your heart. Lower your hips to meet your knees and push your knees back. Hold for just a second, bring your shoulders over your sides and pull the top of your head toward the ceiling. Straighten your legs up and squeeze your glutes at the top. Do 8 reps and 8x pulses below for 3 rounds.
This exercise will strengthen your glutes over time. Lie on your back with your knees bent and feet hip-width apart on the floor. The toes should be able to feel the back of the heels. Relax your shoulders and press down on your forehead and palms to activate them. Push through your legs, lift your hips and engage your glutes, hamstrings and abs. Squeeze your glutes and slowly lower back to the starting position. Complete 8 reps and 8x pulses above for 3 rounds.
In fact, it takes a bit of cardio to get your heart pumping so you can continue burning fat. Start this movement with your forearms straight and bring one knee into your chest and out, alternating legs until you’re “running.” The goal is to go as fast as possible. Walk for 30 seconds.
Week Fat Loss Workout Plan For Females (at Home!)
You’re almost there, but no workout is complete without some ground work. Lie on your back, place your hands behind your head with your elbows spread wide. Bring your left elbow to your right knee, lift your left shoulder off the ground and bend your right leg. Keep your left leg straight in front of you and on the floor. Now switch to the other side and connect your right elbow to your left knee. For an added challenge, you can lift your straight leg an inch off the floor. Continue alternating legs 30 times.
Burn your back and push up with a plank one last time. Place your hands parallel to the mat with your shoulders above your elbows and your palms facing the floor. Point your heels back, bring your feet together and engage your hand. Hold for 30 seconds, again inhale through the ribs and exhale through the mouth.
Do this exercise again tomorrow because remember: No exercise, no problem! And if you’re up for an even bigger at-home workout, try these:
Jacquie Smith is an IIN certified nutrition coach and fitness instructor specializing in barre, yoga and prenatal fitness. Read more about Jacquie I recently started working with a new client, Jessica. One of the first things he asked me was:
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Jessica told me she has a love-hate relationship with exercise. He didn’t like to exercise. He knew he needed to practice. But he struggled with motivation
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