Tag: mensaworkout

Turn that flab around your waist to fab in 30 days

Have you been munching on your favourite snacks lately and now can’t fit in your jeans? If yes, then this is the best time to start working on your fitness. One thing that most people find ugly and hard to get rid of is belly fat and apart from that, it also puts you at a higher risk of developing diseases like Type 2 Diabetes.

Here are few exercises to melt down that flab around your waist :- 

1. Plank 

Whether you workout or not, you must have heard of this exercise. This is undoubtedly one of the best exercises for core muscles.

To do this, go down on the floor and raise your body parallel to the floor by putting your weight on the forearms while bending your elbows.

Don’t forget to suck in your belly button as much as you can and hold on this position for 30 seconds.

Repeat it atleast 5 times.

2. Side Plank

This one is a bit tougher but the tougher it is, the better it will hit that flab. 

To perform this exercise, extend your legs and lie down on your right side such that your feet and hips rest on the floor on top of each other on your left side. Your left elbow should be placed under your shoulder. Suck in your belly and lift your hips and knees off the floor. Hold on for 10 seconds, then repeat on the other side. 

Do 5 repeitions on each side.

3. Sit – Ups :-

This boosts your core strength and improve digestion. 

Lie down on your back, facing the ceiling with a slight bend in your knees. Arms are to be bent at the elbows with your head by the ears. lift your upper body by engaging your core so that your elbow touches your knee.  Then, go back and repeat. Don’t forget to contract your core muscles.

Do 15 repetitions.

4. Russian Twist

Sit with bent knees, feet touching the floor firmly. Sit back slightly, keeping your back erect and exhale as you twist to the right, touching the floor with your hands lightly, over the right side. Inhale and go back to the starting position and do the same on opposite side.

Do 25 repetitions on each side.

5. Crunches

Lie on your back on the floor. Bend your knees so that your feet touches the floor. Put your hands on the back of your neck and lift your upper body while sucking in your belly button.

Do 25 repetitions of this one.

And you are done for the day. It will hardly take 20 minutes of your day. Do these exercises religiously for thirty days and notice the change.

Workout For Beginners

When was the last time you did squats? High school PE class? 

Or maybe you tried strength training as part of a home workout plan a few months ago but lost your motivation? 

No matter how far you are now from your desired fitness level… 

Remember this: 

It just takes one second to decide you’re worth it, 15-20 minutes for your first workout, and two weeks to feel a difference.

Top 10 Best Workout at home :

  1. Arm Swing
Arm Swings Steps

Targeted areas :- Shoulders, Arms, Upper back, Chest.

First forward swing for 10 sec aim for 10 reps  . This will open up your shoulder joint. Now backward again 10 sec 10 reps . Do as best as you can making a muscle mind connection throughout.

2. Side Rotations

Side Rotation Steps

Targeted area :- Lower back , Love handles, flexibility.

First, to the right side for 10 seconds  . Legs not too wide body straight rotate your upper body as far as you can  . Now, to the left side for 10 sec slowly and comfortability.

3. Side logs

Side Logs Steps

Targeted areas:-  Love handles, Shoulders, Flexibility.       

Stand straight hands up legs should be closed first rotate to your right and come back to the original position and then rotate to your left slowly and comeback and rotate to your right again stretches your upper body completely just do it for 20 seconds.

4. Standing Crunches

Standing crunches steps

Targeted areas :- Obliques, Abs , Hips

Remember to engage your core as you crunch. Stand with your feet  hip-width apart and hands on your head. Bend your right leg and lift your knee as high as you can and rotate your body to the right and bring your right knee to the left elbow. Repeat on the opposite side for 20 seconds. This circuit of body stretching and warming exercises is extremely important for the body to prepare for the upcoming circuits.

5. Butt Kicks  

Butt Kick Steps

Targeted areas:- Hamstrings, Glutes, Abs, Legs, Arms, Back

Simply jumping as if kicking your own butt .  Do as best as you can making a muscle mind connection throughout. Do it for at least 20 seconds.

6. Cross Stretch

Cross Stretch Steps

Targeted areas:-  Waist, Mid section of body.

Bend forward trying to touch your left foot with your right hand and then your right foot with left hand.

Just go as low as you can don’t push too much comfortably maintain your own base feel your back muscles getting engaged

Do it for at least 20 seconds

7. Jumping Jacks

Jumping Jack Steps

Targeted areas:- Glutes. Quads, Hip flexors, Legs, Abs, Shoulder 

Stand straight with your feet together and hands by your sides. Jump and spread your feet and bring both hands together above your head. Jump again  and return to the starting position. Do it for at least 20 seconds.

This is the full body movement exercise which enhances aerobic fitness, strengthens the body and promotes relaxation. This exercise also improves muscle endurance and helps in increasing body’s metabolic rate.

8. Half Push-ups

Half Push-up Steps

Targeted areas:- Chest, Shoulder, Abs, Arms

Get down on your hands and knees. Next bend your elbows and lower your body down until it is halfway to the ground. Push yourself back to the starting position, this completes one rep. Start with 10 reps a day, slowly and steadily increase the reps by performing day by day.

9. Squats

Squats Steps

Targeted areas:- Glutes, Hip flexors, Quads, Abs, Calves, Hamstrings, Lower back

Keep your feet and shoulder width apart. Hips moving back and down below your knees just like you sit on a chair. An amazing exercise which helps in calorie burn, helps prevent injuries, strengthen you core and improves your balance and posture. Do as best as you can. Do it for 20 seconds. 

10. Plank

Plank Hold

Targeted areas:-  Core, Arms, Abs, Shoulder, Glutes

If there’s one exercise we all love to hate and hate to love, it’s this one. A plank is a simple, effective bodyweight exercise that can be performed just about anywhere. Holding your body (light as a feather) stiff as a board develops strength primarily in your core — the muscles that connect your upper body and lower body — as well as your shoulders, arms, and glutes. Do it for at least 30 seconds.

  • Set a goal to do at least three times this week and don’t forget to play some motivational workout music!