WANT TO LOSE FAT FROM DIFFERENT AREAS

In the last blog I talked about how you can lose weight with simple lifestyle change. In today’s blog you will be amazed to know that you too can have a figure like Katrina kaif. Yes I am not kidding you can have toned and well shaped body by following simple regime regularly and can reduce fat from sagging tummy, neck, slump hips etc. And mind you with this you can also improve your muscle strength and flexibility. 

Don’t worry I am not asking you to push yourself hard at gym or to buy any costly equipments. All you need is a comfortable dress, mat and a peaceful environment. You can do it at home or anywhere.

Pregnant females before practicing these exercises consult your gynecologist. During exercise whenever you feel exhausted or pain, then stop straight a way.

BELLY FAT

           Basic Crunches:

Basic crunches will help you in reducing fat at belly area. It targets your abs. Some considered it as fast belly fat burner, however some considered it as not so effective. But friend in my personal experience it gives tonicity at the abdominal area.

Technique: Lie on your back on a mat. Bend your knees and keep your feet firmly on the floor. Keeping your hands folded across your chest and your lower back fixed to the mat, raise your shoulders and the top half of your chest until you begin to feel a stretch in the upper portion of the abdominals. Then low slowly.

Be careful: You may injure yourself if you pull yourself forward using the strength of your hands on your neck or your head. So while working on belly don’t jerk head forward. If you try to exercise by throwing your head forwards, you may strain your neck and back. So hold your hand above head perform exercise. Also instead of taking full sit-up position, raise your back few inches above ground to avoid hurting your back.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

                  Bicycle Exercise:

No, you don’t need a bicycle for this. Wondering how you can do this?

Technique: Lie flat on the mat with hands either behind your head or by your sides like you do in crunches. Lift your legs off the ground and bend your knees at the 90 degree. Bring your right knee close to your chest, keeping your left leg away as you do as if you are paddling a bicycle. Now take your right leg away and bring your left leg close to your chest. Keep doing this as your stamina allows.  

Be careful: Don’t overdo. If you feel pressure at the back while paddling stop doing.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

                          Captain’s Chair

This exercise produces 90% more belly muscle activity than any other exercise.  In this exercise you need a heavy chair.

Technique: Sit on the chair with spine straight and shoulders relaxed. Keep your both hands beside you with palms by the side of your hips at chair, facing downward. Take a deep breath in. When you breathe out, bring both your knees upwards and try to touch knees with the chest. Hold for few seconds till you can manage. Now bring down your legs slowly and repeat.

Be careful: Don’t bend forward or arch your back. And be careful while choosing the chair, it shouldn’t slip by your movements. 

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

HIPS, THIGHS AND LOWER BACK FAT

                 Plank Exercise

It works not only on your thighs and hips, but also your abs. It uses your entire body and keeps it stabilized and strengthens to get you fast fat-burning.

Technique: Position on the mat with knees and elbows on the floor. Keep your neck aligned with spine and look forward. Don’t let your belly touch the floor. Now lift the legs up while supporting your legs on the toes.  Contract your knees. Lift your left leg hold there for seconds and bring it down. Do the same activity with your right leg.

Be careful: Plank is a strenuous exercise, and you might feel exhausted while performing it.  Stop once you can’t endure anymore.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

PLIÉ SQUAT

Plié squat improve strength and give more toned inner thighs and butts by getting      seriously low. Squeezing hips at the top of the movement will give you additional result.

Technique: Stand erect on mat with feet apart slightly wider than shoulder-width, toes pointed out at 45 degree angles. Keep back straight bend knees over toes and weight on your feet.  Low down with thighs into deep squat until thighs parallel to the floor. Stay there for few seconds and then move back.

Be careful: Keep your back straight.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

WAIST AT SIDE FAT

Waist is the area we generally forget while reducing spot fat. If you have flat tummy but ill shaped waist no dress will look good on you. So keep this exercise in your fat burning list as well. 

                         Bending Side To Side:

Technique: Stand erect on floor with feet touching each other and hands on sides on waist. Lift your left hand up and bend your waist to the right as much as possible till you feel strain. While doing this ensure that hand on right waist stay at the waist.  Stay in the position for at least 30 seconds.  Now return to original position and repeat the exercise at other side.

Be careful: Don’t jerk your waist while performing the exercise.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

            

           Triangle pose:

Triangle pose is a good stretching exercise for your sides. But when you add dumbbell to the move, it becomes very effective.  You can use 1 liter water filled bottle instead of dumbbell.

Technique: Stand straight with feet wide apart. Point right foot forward and left foot leftward.  Lift your right arm by the side of your head. Keep your right arm vertical to the ground. Now bend at waist at left and bring the left palm to the left ankle. If possible, try to the rest the left palm completely on the floor. Make sure that the back of the legs, chest and hips are in line. Look at the thumb of the extended right arm. Maintain the position for about 15 seconds and come to the original position. Do the same procedure with the right arm.

Be careful: If you have neck problems, don’t look up while performing this exercise. It is better to gaze straight or look down to the floor.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

DOUBLE CHIN FAT

Double chin breach the beauty of your face. Don’t get disappointed you will have once again that beautiful selfies after working on your neck muscles.  

                          Neck Roll:

The neck roll exercise not only stretches the muscles of your jaw and neck, but also releases tension from your shoulders and can ease shoulder pain.

Technique: Sit on floor or chair with erect spine. Inhale and gently turn your head to one side until your ear touches your shoulder. While exhaling, slowly roll your head downward until your chin is resting on your chest. Remember to keep your spine erect. Gently lift your head back up until your ear touches the other shoulder. You should be looking to the other side. Very gently, roll your head back into an extended position with your eyes facing the ceiling. 

Be careful: Rolling head back puts the neck in the most vulnerable position – the combination of hyperextension and twisting. So if you feel dizziness, or loss of consciousness. Stop the exercise and call doctor.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

           Platysma Exercise

The platysma is the muscle that runs from your jaw to your shoulder. Exercising it helps keep your chin and neck firm.

Technique: Sit with an erect spine. Pull your lips back against your teeth, and turn the corners of your mouth downward. Open your mouth slightly. Keep your lips pressed firmly against your teeth and the corners of your mouth turned down. Move your lower jaw up and down.

Be careful: Don’t jerk your neck while over stretching it.

Timing: Do it 4-5 times as a beginner. Repeat another two to three sets after 5-10 minutes break.

Considerations

Muscle soreness generally starts within few hours after a workout and gradually subsides. If pain or soreness persists for more than a week, consult your doctor.

Advice

Remember. all these exercises should be performed in a controlled approach. You can’t lose fat in a day. So don’t overdo and go ahead slowly and increase duration gradually. Also you may increase the holding time slowly.

Always consult your doctor before beginning a new exercise, especially when to initiate higher intensity exercises such as the planks, bicycle maneuver etc. The doctor will tell you how to go about it so that you don’t injure yourself or face any complications that might arise with your existing medical condition thereof.  If any time you feel dizzy or experience excruciating pain while performing the exercise, please stop immediately. and if you any medical condition contact your doctor.

Disclaimer: This is for information purpose only. Authorized consultancy is required for practicing.