Whether you're dealing with rolls, beer guts, or a middle-aged spread, it's safe to say that your abdominal situation is giving you cramps — and putting your health at risk. Excess fat makes squeezing into your favorite pants or shorts quite a chore, and you'd love to shape things up. To get you started, we've put together a body weight workout that will help you lose five inches off your waist without the need for equipment. Belly fat should not be taken lightly. Regardless of your body weight, too much mid-body fat is associated with sleep apnea, high blood pressure, type 2 diabetes and insulin resistance, cardiovascular disease, colorectal cancer, and a greater chance of premature death. Your age, the number of calories you feed your body each day, and the number of calories you burn can all contribute to your weight and belly fat gain. When it comes to reducing your waistline by five or more inches, you need to eat a healthy diet, exercise at least two to three times a week, and make sure you do enough aerobic work. Aside from cardio and strength training, there's a pretty underrated — but stellar — type of workout you can add to your routine that's completely body-based. Body weight exercises can be done pretty much anywhere and don't require any fancy equipment. So whether you're traveling on holiday or just don't feel like leaving the house, there's no excuse not to squeeze in some healthy fitness. Get ready to build muscle, increase your endurance and strength, and improve core stability. Here's a great body weight workout to lose five or more inches off your waist.
Walking lunges
Walking lunges begin by stepping one foot forward and placing your foot firmly on the floor. Then lower yourself into a lunge with control until your back knee gently touches the ground. Step forward with the other leg and repeat the movement. Do three to four sets of 12 repetitions for each leg.
Judo push-ups
Judo push-ups stretch your core and improve shoulder mobility. Begin the exercise by getting into a push-ups position. Drive your hips up to the ceiling and tighten your hamstrings. Bend down to the ground and bring your head to your chest. Just before your body hits the floor, push back up and stretch your triceps to complete the movement. Do three to four sets of eight to 10 repetitions.
Step-Ups
The steps begin by placing one foot on a bench or firm surface, such as a plyometric box. Keep your chest high and tight by placing your foot on a bench or firm surface. Make sure your chest stays high and your core tight as you lean into the heel of your front foot and push into it to step up. Flex your quads and glutes at the top of the movement, then lower under control before completing the next rep. Do three to four sets of 12 repetitions for each leg.
Side Plank Leg Raise
Get into a side plank position with your shoulder in line with your wrist and feet. Lift your hips up and forward and strengthen your core. Leading with the top leg, lift from the heel up as high as you can, flexing the glutes at the end of the movement. Lower the leg under control back to the starting position before performing the next repetition. Do three to four sets of 10 repetitions for each leg.
Janda-Situps
You start the Janda-situp by getting into a position where you are lying on your back with your knees bent, and your heels pressed against a firm surface. Perform a sit-up while kicking your heels toward you and stretching your hamstrings. When you get to the top, flex your abs as hard as you can and exhale all the air. Lower yourself slowly – aka with control – before performing the next rep. Do three to four sets of eight to ten repetitions.
These exercises can improve our muscle strength and boost our endurance.
Really helpful👍💫
Helpful article 👍
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