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TOP 5 EXERCISES TO LOSE FATS 2021

TOP 5 EXERCISES TO LOSE FATS 2021TOP 5 EXERCISES TO LOSE FATS

HELLO friends today we are going to perform TOP 5 EXERCISES TO LOSE FATS 2021

  • Do you want to have the abs you dream about?
  • Have you set the goal for your abs
  • Are you willing to have those six-packs
  • If YES
  • Then I have no doubts till the end of the post you will come to know the way to achieve your goals
  • But for achieving your goal you have to be ready for any tough task
  • Because getting rid of that hefty mid-section is not going to be easy
  • It’s hard to believe but it’s true
  • We all have that instinct but nobody talks about it
  • So you also have to prepare yourself mentally too
  • Always remember not only your exercise but also your diet is important
  • Your diet should contain proteins
  • You have to cut down your sugar just forget about it
  • Let it be your coffee or any of the sweet stuff which u like just let it go
  • Before starting your exercise always stick to your necessary warm-up
  • Now let’s start TOP 5 EXERCISES TO LOSE FATS 2021

1) VERTICAL LEG CRUNCH:

The first exercise which we are going to perform is VERTICAL LEG CRUNCH

  • This is a popular form of crunches for abs
  • In order to do this lie your back on the floor
  • Your legs should point towards the sky
  • You also have to hold your hands upward in the sky direction
  • You have to lift your head and shoulder simultaneously and try touching your toes with your hands
  • You have to come down back slowly in the starting position
  • While coming up to touch the toes breathe out
  • While going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

2)STANDING KNEE TO ELBOW CRUNCHES:

This is the second exercise which we will perform

  • For this exercise, you have to stand with your feet apart
  • The space between your feet should be your shoulder width
  • Your hands should be behind your ears
  • Now you have to touch your right elbow to your left knee
  • You have to repeat it the same on the other side
  • Lift your knee as high as possible
  • While you are touching the elbow to the knee squeeze your abs
  • When you lift your knee breathe out
  • When you lower your knee breathe in
  • SETS 3 REPS 8 to 10

3)HIGH CRUNCHES:

This is the third exercise HIGH CRUNCHES

  • For this exercise lay your back on the floor
  • Keep your legs straight up
  • Keep your hands perpendicular to the floor (straight up pointing to the ceiling)
  • Now you have to lift your head and upper back
  • But you don’t have to touch your chin to your chest
  • Neither you have to put pressure on your shoulders
  • Instead, you have to feel the pressure on your abs
  • You have to squeeze your abs on the top
  • Now you have to come back down slowly at the starting position
  • Keep in mind that as much as you are attempting to lift yourself high while performing this exercise
  • Your abs are going to get engaged
  • When you lift yourself high breathe out
  • When you come back to the starting position breathe in
  • SETS 3 REPS 8 to 10

IF YOU ARE WILLING TO ACHIEVE YOUR SET GOAL OF TONED ABS THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021 ARE SURELY GOING TO HELP YOU

4)CROSS CRUNCHES:

The fourth exercise we are going to perform is CROSS CRUNCHES

  • Place your back on the floor to perform this exercise
  • Put your hands behind your head
  • Bend your knees 90 degrees
  • Now you have to lift your head and upper back simultaneously tilting your torso one side
  • While you crunch in squeeze your oblique muscles
  • Keep your neck neutral
  • Don’t let your chin touch your chest
  • Then slowly come back to your starting position
  • Do this same on the other side too
  • When you are crunching in breathe out
  • When you are coming back to your starting position breathe in
  • SETS 3 REPS 8 to 10

5)KNEES TO ELBOW V2:TOP 5 EXERCISES TO LOSE FATS

The last exercise we are going to perform is KNEE TO ELBOW V2

  • For this exercise, you have got to take a seat on the ground
  • Lift your feet bending your knees 90 degrees
  • Place your hands at the rear of your head
  • Engaging your core tilt your torso back
  • Don’t bend your head keep it straight
  • Hold this position
  • Now touch your right elbow to your left knee
  • Squeeze your abs
  • Repeat same on the other side
  • When you are touching your knee to the elbow breathe out
  • When you are going back to the starting position breathe in
  • SETS 3 REPS 8 to 10

CONCLUSION:

IF YOU ARE COMMITTED TO YOUR TARGET THEN THESE TOP 5 EXERCISE TO LOSE FATS 2021ARE THE WAY TO GET THERE

  • ALL IT TAKES IS TO HAVE A PROPER DIET AND REGULAR ABS EXERCISE
  • YOU ARE SURELY GOING TO ACHIEVE THE TARGET OF GETTING TONED ABS
  • THE KEY IS CONSISTENCY
  • HOPE YOU HAVE FOUND MY POST INTERESTING
  • DO COMMENT AND SHARE WITH YOUR FAMILY FRIENDS AND ALSO ON YOUR SOCIAL MEDIA TOO
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • YOU MAY ALSO LIKE MY LAST POST WHICH WAS ABOUT  TOP 3 BASIC EXERCISE FOR BICEPS 2021 AND ALSO  TOP 4 BASIC EXERCISE FOR SHOULDERS
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TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • Hello friends today we are going to perform TOP 3 WORKOUTS TO LOSE BELLY FATS 2021
  • For losing the belly fats remember diet and exercise both are vital
  • By following the proper process, you can get in shape and look good
  • Cutting your sugar and consuming more protein is important
  • For reducing abdominal fats and losing weight it may be very helpful
  • Simultaneously your exercise should also be regular
  • UNDOUBTEDLY, I am sure that till the end of the post you will come across such good exercises which will help you reduce the mid-section of your body
  • This is going to help you look and feel good about yourself
  • Before starting your exercise always do your warm-up routine
  • Now let’s start TOP 3 WORKOUTS TO LOSE BELLY FATS 2021                 

1) SIT-UPS:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The first exercise which we are going to perform to lose our belly fats is sit-ups
  • For the starting position of sit-ups lay your back on the floor
  • Bend your knees 90 degrees
  • Your feet flat on the ground
  • Touch your hands behind your ears
  • Your elbows touching the ground
  • Now lift yourself forward engaging your core crunching your abs to sit up
  • In sit-ups, not only your core but also your chest neck, and lower back get involved while performing the exercise
  • Your multiple muscles work at once with this single exercise
  • Do not strain your neck by pushing it with your hands
  • Now slowly roll back down to the starting position
  • Make sure your lower back is completely flat on the floor
  • Also, Make sure to do it slowly so that you don’t engage your hip flexors to lift your body up
  • When you are lifting yourself breathe out
  • When you are coming down breathe in
  • SETS 3 REPS 10 to 12
  • Note: Many studies have shown that consuming excess sugar can lead to building up fats around your abs
  • Mainly soft drinks which have overloaded sugar in it
  • For losing your belly fats you need to cut down the sugar as much as possible
  • And follow these TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

2)RUSSIAN TWIST:TOP 3 WORKOUTS TO LOSE BELLY FATS 2021

  • The second exercise which we are going to perform is the Russian twist
  • When we are talking to strengthen our core and mid-section Russian twist is the perfect exercise
  • The Russian twist is also known as the sitting twist is one of the most effective but poorly performed exercise
  • This exercise affects your oblique muscles
  • If not done properly then it can badly affect your lower back
  • To do it properly the key is the form of the exercise
  • Sit on the floor you have to lift your feet
  • Your feet should have a 90-degree angle bending your knees
  • Now move your torso back and get in the position where you can feel your core engaging
  • Hold this position and twist your upper body left and right
  • Now here is the trick where most of the people perform the exercise poorly
  • You don’t have to do the same mistake
  • Keep in mind you are doing a core exercise so you just don’t have to rotate your hands
  • Your core should get engaged in this exercise
  • Your upper body has to move so that you can feel the pressure on your core and not on your lower back
  • Mostly the hands are touched on the ground while twisting your upper body
  • But you can also hold your hands in the air in such a way that you don’t get imbalanced while performing the exercise
  • This will help you concentrate exactly on your oblique muscles
  • When you twist and reach one side then you have to squeeze your oblique muscles and breathe out
  • When you are going on the other side breathe in
  • SETS 3 REPS 8 to 10

3)SCISSOR KICKS:

  • The third exercise which we are going to perform is scissor kicks
  • For the position of scissor kicks, you have to lie on your back
  • Put your hands down by your side
  • Your palm facing down
  • You have to keep your feet around 1 foot above the ground
  • Lower your one leg so that you can crisscross your legs at the center
  • Do this with the other leg too
  • This will create a scissor-like motion which is done by alternating your legs motion
  • Remember to keep back flat on the floor
  • You should not arch your back
  • It can again affect your lower back and you may feel some discomfort or also it can create pain
  • SETS 2 REPS 12 to 15

CONCLUSION: These TOP 3 WORKOUTS TO LOSE BELLY FATS 2021 will also help you a lot in minimizing your body fats

  • But for exercise, you have to begin while others are just hesitating or thinking about it
  • Just concentrating on your exercise will not be enough
  • You have to take care of your diet too
  • KEEP YOURSELF AWAY FROM SUGAR
  • Hope you have enjoyed reading my post
  • Do comment and share with your family friends and also on your social media too
  • SHARING KNOWLEDGE IS ALWAYS GOOD
  • You may also like my last post which was aboutTOP 3 BENEFITS OF STEAM 2021 and also TOP 7 QUICK TRICKS TO LOSE WEIGHT
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TOP 7 QUICK TRICKS TO LOSE WEIGHT

  TOP 7 QUICK TRICKS TO LOSE WEIGHT 

Get in shape with decision, dedication, and disciplineTOP 7 QUICK TRICKS TO LOSE WEIGHT 

TOP 7 QUICK TRICKS TO LOSE WEIGHT AND BEING FIT

 

WHAT IS FITNESS?

Fitness doesn’t mean only exercise

  • fitness means being healthy
  • fitness means being active
  • fitness means being flexible
  • fitness means being ready for anything

(it counts your mental and physical fitness too)

AND LAST BUT NOT THE LEAST

Fitness means being a little selfish about having

a WELL-TONED body to look a little stylish and to

get fit in any type of cloths.

 WHAT IS THE WAY TO STAY FIT?

  •  Jogging                                         
  •  Exercise
  •  Yoga
  •  Meditation
  •  Strength training
  •  Cross fit
  •  Swimming
  •  Cycling
  •  Trekking ….and many more

BUT THE MOST IMPORTANT PART OF BEING FIT IS YOUR DIET PLAN

Fitness famous peoples always say where there is a will there is a way.

You should be WILLING to do and nobody can stop you then.

The will to get there your decision should be firm you should be fully dedicated with your discipline

HOW TO START

This is what all health gurus have to say have a sound sleep.

So, as you get up in the morning your BODY should be READY

A sound sleep of 7 to 8 hours is good to go.

  DON’T SNOOZE

Wake up with the first alarm write down something that you would LIKE TO SEE

First thing in the morning it can be anything like

  • I HAVE A BET
  • I have a date
  • She/he is waiting
  • Time to go, anything which charges you up in the morning

NOW, HERE ARE THE EFFECTIVE TOP 7 QUICK TRICKS TO LOSE WEIGHT 

1)7:00 AM DRINK WARM WATER TOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • First thing in the morning you should drink warm water.
  • More preferably nowadays according to the government guideline for this pandemic period drink hot water.
  • This will PREVENT your body from DEHYDRATION which is a common element for constipation.
  • You may feel your stomach full after drinking water which will ultimately result in eating less and helping you lose your weight

2)8:30 AM DRINK GREEN TEATOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • UNLIKE tea and coffee, green tea is a much better option in the morning drink.it has enough amount of caffeine to give you an energy jump in the morning.
  • If you have stomach or liver or any such problems NEVER DRINK GREEN TEA EMPTY STOMACH. In such cases follow the guidelines of your doctor.
  • Have green tea before your workout you will see the result while you start SWEATING
  • Green tea contains an ANTIOXIDANTS called EGCG which BENEFITS your BRAIN and your NERVOUS SYSTEM

3)10:00 AM HAVE BREAKFASTTOP 7 QUICK TRICKS TO LOSE WEIGHT 

  • A HEALTH INFLUENCER will always have NUTS IN THE POCKET
  • Nut a nutrient food that may help REDUCE heart disease
  • Chia seeds are high in fiber and full of antioxidants
  • OATMEAL again one more breakfast with fiber and also LOWERS CHOLESTEROL
  • Eggs not only are tasty but very healthy too
  • They are high in protein and nutrients too.
  • Flaxseeds are very high in fiber and also make u feel full.

Just try it with Greek yogurt which is again high in protein.

4)1:30 PM LUNCHTOP 7 QUICK TRICKS TO LOSE WEIGHT 

EXCERSICE PERSONS don’t go for carbs such as bread biscuit white rice wheat flour instead go for brown rice mixed with carbs and fiber.

  • Ragi and oats also make you feel full for longer which will help you control your weight.
  • Your diet should also include PROTEIN
  • you can get it from leafy green includes broccoli spinach just make a salad and have it.
  • Beans and legumes both are high in protein and fiber.

5)5:00 PM GREEN TEA

Good to have green tea in the evening as your metabolism gets lower at that time it helps to shoot it up.

  • It also cuts off your bad cholesterol level.
  • While green tea contains antioxidants it also contains caffeine
  • its recommended to have a LIMITED CUP OF GREEN TEA and also a limited no of times a day.
  • It is not recommended to drink green tea before going to bed at night as it may HAMPER YOUR SLEEP

6)7:30 PM DINNERTOP 7 QUICK TRICKS TO LOSE WEIGHT 

Remember to finish your dinner before 8 by just doing this you will come to know how much it helps you lose your weight you will be surprised to see the results.

  • You can have paneer with leafy green.
  • Paneer is filled with protein with the BIOLOGICAL VALUE being around 80%
  • It also contains all nine amino acids.
  • You can also have scrambled eggs again eggs are a good source of protein and several vitamins.
  • You can have it boiled scrambled or bake as you like.
  • Most important of all if you don’t have any blood pressure or other kind of problems then please do try to avoid salt as much as you can.it will impact a lot

Lastly,

you can also have shredded chicken with some salad.

7)9:30 PM NIGHT DRINK.

Drinking warm or hot water has positive effects on your central nervous system operations.

  • It also decreases your stress level.
  • It improves your mood to spend some quality time with your family.
  • This will be the last thing you are going to do in your diet and sleep well.

Conclusion: A strict diet plan will surely help you lose your weight.

  • I’m sure these top 7 quick tricks to lose weight will help you to make an easy start.
  • Just stop asking people who haven’t been there where you are heading for.
  • IT’S ONLY YOU. Your decision, dedication, and discipline will get you up there where you want to be.
  • Don’t give up the beginning is always the hardest.
  • If you are already following any diet then please do comment as sharing knowledge is always good.

Also, if my post has helped you then do like comment and share my post with your family friends’ relatives and also share it on your social media.

SHARE THE KNOWLEDGE AS MUCH AS YOU CAN

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