Sometimes it happens that you train regularly and your muscles become really strong, but you cannot see them, because they are hidden under a layer of fat. You need to add more proteins to your regular diet and to switch to calorie burning exercises. Today we will tell you about 10 exercises, which will help to burn fat.
Do the following exercises: Jump Squat, Burpee, Pilates Swimming, Down Dog Abs, Jumping rope, Crunches, Plank, Mountain Climbers, Corkscrew, Fire Hydrants
It is enough to add 1 training session per week, which will include at least 2 of the above mentioned exercises and you will see the effect. Each of your muscles will become more vividly seen, so that your body looks more toned up. You will get rid of the annoying fat and your body will look more muscular.
#1. Jump Squat
- Stand with your feet hip width apart. Your toes should be pointing straight ahead or only slightly outward. Cross your arms in front of your body, place your hands behind your head or at the sides of your head.
- Keep your weight on your heels and bend your knees while lowering your hips towards the ground as if you are sitting down on a chair. Keep your back straight at all times. Continue until you feel a slight stretch in your quadriceps. Do not let your knees extend out beyond the level of your toes.
- Pause for a count of one. In an explosive movement, drive down through your heels pushing yourself up of the floor with your quads. At the same time extend our arms out above you. Land with your knees slightly bent to absorb the impact. Repeat.
- Lie down on your back with your legs straight and feet together so your body forms a straight line. Next, raise your arms up over your head (in line with the rest of your body) and inhale. This is the starting position.
- Begin exercise by swinging your arms forward, while raising your torso and coming up off the ground and onto your feet without touching the ground with your hands.
- Next, lean forward and place your hands onto the ground and kick your feet back into a plank position. Reverse movement back to starting position. This completes one rep.
#3. Pilates Swimming
- Lay down flat on your stomach with your arms up over your head. Pull your abs in tight.
- Raise your lower legs and upper body up off the ground (only your thighs and abs should be touching the ground).
- Now pulse your arms and legs up and down. Move your right arm and left leg together and your left arm and right leg together. Alternate them back and forth for the desired amount of time.
#4. Down Dog Abs
- Start in a Downward Dog pose, actively pushing your weight into your heels while reaching your tailbone to the sky. Lift your left leg up squeezing the left glute.
- Exhale rock your weight forward over your hands, draw your left knee toward your nose pulling your abs to your spine to round your back.
- Inhale and lift your left leg up as your push your weight back into your heels. This complete one rep.
- Hold one rope end in each hand out to your sides with the middle of the rope behind you. Keep the rope ends even with your hips.
- Rotate your wrists to swing the rope up over your head. As the rope swings down in front of and towards you, jump over the rope with both feet. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.
- Lie flat on your back with your feet flat on the ground, with your knees bent at 90 degrees. Alternatively, you can place your feet up on a bench a few inches apart with your toes turned inwards and touching.
- Place your hands lightly on either side of your head. Keep your elbows in so that they are parallel to your body. Push your back down flat into the floor to isolate your abdominal muscles. Gently curl your shoulders forward and up off the floor.
- Continue to push down into the floor with your lower back. Raise your shoulders about four to six inches only. Hold and squeeze your abdominal muscles for a count of one. Return to the start position in a smooth movement.
- Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.
- Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.
- Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.
- Hold for at least 10 seconds and lower yourself back to the floor.
#8. Mountain Climbers
- Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip.
- This will be your starting position.
- Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
- Lie flat on an exercise mat on the floor. Extend your legs fully and place your hands palms down, flat on the floor beside you. Keeping your feet together, draw your knees up towards your chest, until your thighs are at 90 degrees to the floor and your calves are parallel to it. This is the start position.
- As you inhale, curl your hips up off the floor while bringing your knees further towards your chest. Continue the movement until your knees are touching your chest, or as far as comfortable.
- Hold for a count of one. In a controlled movement, return your legs to the start position, exhaling as you do so. Repeat.
#10. Fire Hydrants
- Position yourself on all fours on a mat with your palms flat and shoulder-width apart. Place your knees hip-width apart and bend them at a 90 degree angle. Try to relax your core so that your back and abs are in a natural position.
- Maintain this posture as you raise your right knee and bring it as close to your chest as you can. Now raise your right thigh out to the side, keeping the hips still.
- Kick your raised leg straight back slowly until it is in line with your torso. Reverse the movement to return to the starting position.
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