While we are all familiar with the age old adage, “Health is wealth”, it is time that serious consideration be paid to it. Nothing in life is appealing or worthwhile for a person who is unable to enjoy its benefits due to poor health conditions. To this end, exercise plays a vital role in maintaining a healthy lifestyle. It helps in fighting obesity, promoting circulation and releases endorphins which in turn uplifts and triggers a positive feeling in the body.
Exercise ought to be incorporated consciously into everyday life rather than being treated as a one off activity performed once a day for a specified time period. Further, exercise and gym are forever linked in our subconscious which should not be the case. Gym is not essential for exercise or for a healthy life style. It is a useful accessory no doubt, however, exercises can be performed at home; that too without any high-end equipment.
Detailed below are exercises that can be done at home and are effective in fighting off fat effortlessly. Read on!
A Burpee is a four-point move. It incorporates a squat, leg thrust, push-up, as well as a plank into one exercise that is deemed to be a full-body workout. It basically engages leg muscles, hip muscles, abdominal muscles, as well as the upper body.
In order to perform the sweat-drenching move, stand with your feet shoulder width apart, push hips back, bend your knees and lower your body into a squat. From the squat transition into the plank pose by placing your hands on the floor directly in front of you and kicking back your feet to land on the balls of your feet. In the plank poses your body should form a straight line from the head to the heels and the back should not sag in order to effectively engage the core. Jump your feet back, reach your arms over your head and jump into the air with enough force to push up from the position and into a jump. Land and immediately lower into the squat for the next burpee.
Jumping lunges (also known as a jumping split lunge) are a fantastic thigh toning exercise. Furthermore, with the energy required to maintain a momentum for jumping in between lunges makes it an incredible fat burner.
To begin, stand with one foot slightly in front of the other with knees slightly bent. Push off the bottom of both feet in a jump while keeping the core engaged, and switch the position of your feet in mid-air. Without rest, repeat this movement alternating which legs to be in the front.
Jack knife Crunches
Jack-knife crunches are an advanced move that combine muscles from the upper and lower abdomen simultaneously with the effect of achieving maximal toning in a minimum amount of time.
For a jack-knife crunch, lie on an exercise mat face up and extend your arms and feet. As opposed to a routine crunch, a jack-knife crunch requires lifting up of legs and then reaching up with straightened arms towards your feet and then descending legs and arms to resting position. While it may sound simple enough, it requires serious abdominal strength and stamina, and is an advanced level move.
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Mountain climbers is again an exercise which is proven to be very efficient as it combines several muscle groups instead of focussing on one at a time. Mountain climbers begin from a plank pose, thus engaging the core. In the plank pose ensure that the back is held straight and is not sagging. The hips should be right in line. From a plank pose, bend one knee in towards your stomach, balancing on one foot and the balls of your hands. From here on, the legs are in continuous movement; one going in while the other moves outwards. While the description sounds deceptively easy, they’re sure to get your heart pumping!
Side Planks with Leg Raises
Side planks are an advanced Pilates move and a very challenging one! It requires the bodyweight to be balanced just in one hand and stacked feet and is thus quite a feat to master.
To begin, lie on one side with your feet stacked one above the other. Lift up your body on your forearm and elbow and balance weight only on this arm and stacked feet. Placing your other hand on your hip, lift up the upper leg so that a straight line is formed from your leg to your head. Now raise the leg up as high as you can, and then bring it back down to hover over the other. The movements should be slow and controlled. The exercise firms up the core and tones the outer thighs, all the while keeping shoulders and arm muscles engaged. http://buycrazybulksteroids.com