Fitness: Getting rid of that lockdown belly
Five equipment-free exercises to strengthen your core and lose belly fat: burpees, mountain climbers, squats, Russian twists and crunches, with sets and benefits for each.
Five Exercises That Will Strengthen Your Core And Help In Eliminating Your Belly Fat.
Being a bliss for all the introverts, Covid-19 has been not so pleasant for the remainder of us. It has created a huge dent in our lives, a dent which cannot be filled as hard as we try to. Millions of humans died and thousands were left unemployed. Everyone was on their own, if there was ever to be an apocalypse, this is what it would look like. Empty streets, people fighting to get basic amenities, and the never-ending ambulance sirens which carried lifeless Covid-19 infected bodies.
As hard as this truth is to swallow, everyone’s health has been affected by it. In 2020, around 40 million children under five years of age were considered to be obese. Obesity is the inception of an unhealthy body. As aware as we are of body positivity nowadays, we should also be aware of being unhealthy and the harsh reality of obesity. The good news is, Obesity is preventable and can be eliminated if we are determined enough and have the zest to change ourselves.
We have got some exercises that you can perform anywhere, you do not any need specific equipment, just the will to be healthy. Check these heart-filling exercises that will help you in achieving your goals and get you in better shape!
1. Burpees
Also known as Squat-thrust, Burpees are the magical component that completely fits the gap of fitness. Directly working on your core,it does not only help in making you fit but also increases the functioning of your vital organs.
Some of the key health benefits that it possesses are -:
- Full-Body Exercise; Where every muscle is active
- Increases Strength
- Improves the functioning of Heart and Lungs
- Increases Flexibility
- Improves Blood Flow
The only thing to keep in mind while performing this exercise is to maintain a good posture. Keep your back straight, do not overdo it, and keep in mind to contract your core. You should at least do 3 sets of 15-20 repetitions daily for the desired result.
2. Mountain Climber
As the name suggests, you have to climb a mountain; not literally but mimic the action of climbing a mountain. Mountain climbing is one of the most physically intensive movements that you can think of, this exercise is just the same, but replace the mountain with your floor. It is a compound exercise that you can easily perform in a very limited space.
Some of the key health benefits that it possesses are -:
- Full Body Compound Exercise
- Facilitates Flexibility and Mobility
- Increases Stamina
- Reduces Lower Belly Fat
- Enhances the Functioning of Heart
The main focus of this exercise is to make you active and reduce that hard lower body fat that gets accumulated over time. You should at least do 3 sets of 15- 20 repetitions daily. Performing this will only not increase your efficiency but make you physically active and fit. You can also add some variations for enhanced results.
Even 10 minutes of your time can help your body function properly and it also increases your strength, giving you an overall healthy lifestyle
3. Squats
You cannot talk about fitness without considering that lower body strength. Squats are the building blocks of lower body strength. Your legs should be able to lift your own body weight. By squatting regularly, you will not only reduce body fat but will also condition your body.
Some of the key health benefits that it possesses are -:
- Making Lower Body Strong
- Trigger Metabolism and Positive Hormonal Response
- Helps in Burning More Calories
- Converting Fat into Muscle Mass
- Toning the Body Composition
Squats should be performed regularly as they do not require any equipment, you should do at least 50-100 repetitions daily.
4. Russian Twists
Founded as a military exercise during the cold war, it was mandatory for the Russian soldiers serving in the Soviet Union. Russian twists are one of the best exercises to train your core and strengthen the abdomen. Immensely helping in reducing your belly fat, Russian twists are very beneficial in shaping up the obliques.
Some of the key health benefits that it possesses are -:
- Toning up the Obliques
- Strengthens the Core
- Improved Body Posture
- Reducing Hard Accumulated Fat Around the Abdomen
- Helps in Toning the Shoulders
Russian twists are by far the best thing that Russia has blessed the world with. You should at least perform 4 sets of 10-15 repetitions.
Obesity is the ball of fire which ignites underlying health problems like heart failure, diabetes, high blood pressure, etc.
5. Crunches
The exercise that is actually known for its magical abdominal building capabilities, Crunches are the most popular and widely adapted exercise. Many people know crunches as the “Six-Pack building” exercise but it is much more than that.
Some of the key health benefits that it possesses are -:
- Strengthens the Abdomen
- Makes the Lower Chest Toned
- Increases Stamina
- Build Muscles
- Targets the Right Set of Muscles
Crunches are very commonly misused. People overdo this exercise and end up having back and neck injuries. Performing 200 crunches in a day will not help you lose that body fat. You should at least do 3 sets of 15-20 repetitions to see desired results.
From the September 2021 issue of FHM India.
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