The fitness industry changes constantly and there are some new tendencies that appear every day. The thing is that we don’t have much time to be aware of all the new techniques and methods which can help millions of people to lose weight.

Modern women are too busy with all the career and family stuff. Usually, we just do not have time to waste on a workout routine. Frankly speaking, sweating in the gym is not as attractive as lying on the couch in front of the TV screen, eating sweets.

If you want to lose the excess fat but going to the gym is too hard, we have the perfect solution. Today we are going to show you a workout, which requires nothing but a thick towel. These exercises are based on sliding moves performed with the help of the towel on an uncovered floor.

READ MORE: The advanced 7-minute workout that target your full body

#1. Burpee

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Credit: BetterMe

- 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.

#2. Modified Pushups

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Credit: BetterMe

READ MORE: Make your planks more effective with these 3 simple tweaks

- Come to the ground on your knees. Tighten your core and maintain a flat back. Position your hands on the ground in front of you, directly below your shoulders. Cross your feet in the back.

- Lower your chest towards the ground. Bend your elbows at a 60-degree angle until your chest is just above the ground. You should feel a stretch across your chest. Hold for a count of one.

- Without locking your elbows, push yourself back to the starting position by straightening your arms.

#3. Pilates Swimming

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Credit: BetterMe

- 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. Wall Push-Ups

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Credit: BetterMe

- Stand in front of a wall, extend your arms out to measure the correct distance. Brace your core and place your hands against the wall.

- Keeping a tight core, slowly lower your chest towards the wall.

- Pause once your upper arms form a 90 degree angle. Contract the chest muscles and push yourself back up to the starting position. Repeat.

#5. Wall Sit

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Credit: BetterMe

- Stand tall against a wall with your head and back touching the wall. Position your feet so that they are shoulder-width apart and a few inches away from the wall. Rest your arms at your sides.

- Bend your knees and lower into a squat position until your thighs are parallel to the floor and hold the position

- Return to starting position by straightening your knees and standing tall again.

#6. Chair Tricep Dips

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Credit: BetterMe

- Sit on a chair with your hands either next to your hips or slightly under the hips. Lift up onto your hands and bring your hips forward.

- Bend your elbows and lower your hips down, keeping shoulders down and hips close to the chair.

- Push back up but don’t lock your elbows and repeat.

#7. Toe Touches

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Credit: BetterMe

- Stand tall with your feet together and arms at your sides.

- Slowly, bend at the hips while keeping your knees engaged. Allow your upper body to hang over. Let your arms drop as well, dangling in front of you.

- Once you’re fully bent over and your hands are at your toes, pause and feel the stretch in your hamstrings. (Optional: Flatten your back for 5 seconds then return to this position) Once you hold the stretch for up to 30 seconds, return to the starting position.

#8. Seated Knee-ups

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Credit: BetterMe

- Sit on the end of a bench with your legs fully extended in front of you angled towards the floor slightly. Grip the sides of the bench for stability.

- Leaning back to about a 45-degree angle from the bench. This is the start position.

- Pull your knees in toward you at the same time moving your torso towards them. Make sure you exhale as you perform this part of the movement. Hold for a count of one.

- Return to the start position by extending your legs out and relaxing your abdominal muscles. Breathe in as you do this. Pause and repeat.

READ MORE: 7 exercises to reduce abdominal fat

The BetterMe Team is by your side throughout your fitness journey! Stay motivated and you can achieve your goals. If you are struggling with your motivation have a look at one of our many articles for inspiration.

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