No need for special gear—just dedicate yourself to these exercises. We recognize time constraints may prevent a gym visit, but this quick routine removes that excuse. You can quietly complete these exercises at home while your family sleeps.
Embrace these dynamic exercises for sweat and calorie burn. They not only aid in shedding pounds but also boost metabolism, ensuring that the stubborn “safety belt” around your stomach vanishes in under a month.
SPIDERMAN PLANK
- Begin in the traditional plank position, with your forearms on the ground and your body in a straight line.
- Move your left knee towards your left elbow and then return to the plank position.
- Follow by repeating the movement with your right knee towards your right elbow.
- Complete 15 repetitions.
RUSSIAN TWISTS
- Prepare a medicine ball (as shown in the image) or use dumbbells.
- Sit on the floor, elevate your feet, and lean back slightly, focusing on maintaining balance.
- Extend your arms in front of you, then twist your torso to one side and then the other.
- A full turn involves twisting left and then right.
- To increase difficulty, incorporate a medicine ball into the exercise.
- Complete 10 repetitions of this exercise.
CRUNCHES
- Begin by lying on the ground.
- Place your hands by your ears, not behind your head, to prevent neck strain. Bend your knees with your feet flat on the floor.
- Lift your shoulders and upper back off the floor, directing your face toward the ceiling. Exhale as you reach your highest point.
- Maintain the position for a second, then inhale as you lower back to the starting position.
- This exercise targets the upper abdomen and is beneficial for its strengthening effect.
- Repeat this movement between 15 and 25 times.
REVERSE CUTS
- Start by lying on the floor, placing your arms by your sides with palms down, and extending your legs over your hips at a 90-degree angle.
- Keep your feet flexed. Lift your hips off the ground, engaging your core muscles, as your legs extend toward the ceiling, then return to the starting position.
- Repeat this movement 15 times.
