TimeSofhindia Last Updated – November 19, 2023, 07:00 IST
Target belly fat
After Diwali, it is common to eat sweets and snacks and end up with a bloated stomach and a few extra kilos on the scale. Eating a balanced diet and creating a calorie deficit are key to losing excess weight, but you also need to incorporate exercise into your daily routine to speed up your weight loss journey. Even in the field of exercise, melting belly fat is a common goal for many people. So, here we list the 5 best workouts for beginners to melt belly fat.
Planks are great for working your core muscles and obliques, and they’re super easy to do. To perform a plank, begin by getting into a push-up position, keeping your weight on your forearms and toes, and in a straight line from your head to your heels. Hold this position for 20-30 seconds and do 2-3 rounds. Gradually increase the duration as your fitness improves. Planks not only strengthen your core, but also improve your posture and reduce your risk of lower back pain.
Crunches are important for strengthening your upper abdominal muscles. To perform crunches, lie on your back with your knees bent and your hands behind your head. Next, while keeping your hips on the floor, slowly lift your upper body using your abdominal muscles. Squat upward while exhaling, and lower your body while inhaling. Focusing on correct form and controlled movements, initially he aims to perform 2-3 sets of 10-15 repetitions. Remember that crunches can be very tiring, so it’s important not to overdo them. Focus on slow movements and energy.
Climbers train their core, like a full-body cardio workout, while also working their arms, shoulders, and legs. To perform, simply get into a plank position, keep your hands in one place, and bring your knees toward your chest as if you were running. Train your core and maintain a steady pace without overexerting yourself and getting tired. Initially, he should aim for 30 to 60 seconds of continuous movement, and gradually increase the time as his endurance improves. Make sure to stay aware of your core throughout the climb.
Burpees are a high-intensity, full-body exercise that rapidly burns calories and targets your core muscles. These are usually done at a fast pace, but depending on your body and energy levels, you can also do lower-impact alternatives. To play, start in a standing position, then squat down and place your hands on the floor. Next, jump your legs back into a plank position, perform a small push-up (optional), jump your legs back toward your hands, and jump up into the air. Aim for 8 to 10 jumps and gradually increase the number as your fitness and strength level improves.
Squats are great for working your lower body, including your quads, hamstrings, glutes, and core muscles, and they’re super easy to do. If you want to really work your body and core while squatting, try adding some weight to your routine. Then you will definitely feel the burn. Start by standing with your feet shoulder-width apart, engaging your core, grabbing a weight, and lowering your body by bending your knees while keeping your back straight. Next, squat as low as your body allows, making sure your knees don’t go past your toes. Press through your heels to return to the starting position. Start by doing two sets of 10 to 12 reps to make sure your form is correct.