People consider an hour at the gym the ultimate way to reduce body fat. The myth buster here is that even by spending few minutes doing some easy exercises, you may be able to achieve similar results. Also, watching your eating habits is really important.
At Bright Side, we picked few exercices that may help you if you are struggling to lose fat from some key body parts.
1. Straight arm-press back-squat to lose arm fat
Put the dumbbells on the floor. Stand with your feet spread apart at hip’s width. Sit in a slight squat position while holding tension in your abdominal area. Here, dumbbells start from the sides of the knees. Now, without swinging the arms or bending the elbows, press the dumbbells past your hips and then return while keeping the core engaged.
It is important here that you keep your back straight. Apart from triceps, it also helps tone up the shoulders and back.
2. Yoga and pilates for toning thighs
Yoga and pilates are an essential part of overall well-being and fitness. The poses not only help you get rid of extra fat, but they also build up flexibility in your body. There are many poses that can be practiced under these disciplines, Utkatasana being one of them.
Also known as chair pose, this stance is very beneficial in reducing the size of frontal thighs. To do it, you have to stand straight on the mat with your thighs a little apart. Stretch your arms forward and bend your knees as if you are sitting on a chair. Calm your senses and hold the pose for 30 seconds to one minute. Release and relax. Then, repeat it two more times.
3. Fish face for slimming down
Those chubby cheeks might look difficult to get rid of. But they arent! And, you don’t need to be dependent on contouring for that any more because there’s a permanent solution. The fish face exercise can help you to slim down your face.
Sit straight on the chair with your head towards the ceiling. Pull your lips to make a fish face and blow out air. Hold for 10 seconds and repeat. This exercise has an effect on cheek, jaw, and neck muscles.
4. Waist slimming squat
Hold a dumbbell in both hands and stand with your feet shoulder width apart. Rotate your torso towards the right and straighten your arms. Now, raise the dumbbell and lift your arms until they become parallel to the floor. While rotating your torso to the left, do a squat and bring the dumbell diagonally across the body until its close to your left hip.
Repeat this 10-15 times and then switch sides. Not only will this help you attain your dream waistline, but will also give you a great cardio boost.
5. Chin rotations to get rid of a double chin
First, sit straight in a chair. The next step is to rotate your head in a full circle, starting from your chin, in a circular motion from shoulder to chest and shoulder to back. Repeat this 10 times and then do it in the opposite direction.
If your neck hurts from the rotations, you could just do semicircles from shoulder to shoulder.
6. Cat-cow pose to remove fat from the butt
Get on all fours, putting your arms and knees flat on the floor. While stretching your left leg backward, raise your toes toward the ceiling. Do this while stretching your right arm forward parallel to the floor. Repeat this 5-6 times and change the leg. After this, bring your right knee toward your left shoulder and repeat this sequence with your left knee to your right shoulder.
This should help break down that tough fat on your butt.
7. A diet regimen
Exercise is essential and equally important is maintaining your diet. One must drink plenty of water, and a regular detox is suggested. You should also try to cut down on your carbohydrates in order to shed weight.
Nutritionists believe that you can easily get rid of extra body fat by adhering to a 1200 calorie per day diet plan.
YOLO – You Only Live Once! We must not waste it living an unhealthy life. Know of any more tried and tested exercises or diet plans to reduce that extra flab on the body? Let’s share good things. We would love to hear them from you in the comments section below.
Illustrated by Alena Sofronova for Bright Side