exercise for weight loss at home for female

Lie on your stomach and lift your feet and knees off the floor by flutter-kicking repeatedly as if you were swimming freestyle. *Note: Any time you work your abs, you also should exercise your lower back to build balance in your torso. Twist to both sides, keeping your shoulders on the floor and stay in the bent knee position when rotating left and right. This exercise will help you build your abs, back and hips to help with long ocean swims and balance out the hip flexor exercises. Flex your stomach and twist to bring your left elbow to your right knee. Flex your stomach and twist to bring your right elbow to your left knee. (Do not do if you have a previous lower-back injury.)Ĭross your left leg over your right leg. Leave your head and upper body flat on the ground.

In the same position as the regular crunch, lift your knees and butt toward your elbows. (Do not do if you have a previous lower-back injury place feet on the floor.) Check out ' Achieve Washboard Abs' for more information. Cross your hands over your chest and bring your elbows to your knees by flexing your stomach.

Keep your legs straight up in the air for the advanced crunches. Lie on your back with your feet straight in the air. Sample exercises to help build muscles of the core (stomach and lower back) are the following:īring your knees as high as you can as shown. For a free starter's guide to fitness, check out the ' 45-Day Beginner Program,' which also will help you with motivation, basic nutrition and pictures of the exercises listed above.īelow are some abdominal exercises taken from every eBook sold on the Fitness eBook Store. The workout above is just a basic guide to getting started with a calisthenics or resistance training plan or adding cardio to your workout.

Or biking, swimming, elliptical gliding machines.

45-60 minutes of walking, running or combination of the two.

The sample routine below will help you better organize exercise into your week: Monday & Thursday: Upper-Body ProgramĬardio option 20-30 minutes: Run, bike, walk, swim, etc. You will see almost immediate results in your energy level and overall mental alertness when exercising daily. Also mix in basic calisthenics like push-ups, bench dips, squats and lunges 2-3 times a week. It takes a few weeks before you start to see the physical benefits or your diet and exercise program. Whether you are a man or woman, you should do 20-45 minutes of activities like walking, running, biking or swimming daily 4-5 times per week. The stored fat around your midsection (for men) is typically the last to leave your body, even after months or years of an exercise plan. It is difficult to lose those last few pounds. For women, the last few pounds of fat is typically stored in the hips, buttocks and thigh region. Losing love handles (stored fat) and increasing the metabolism so you can lose weight more effectively are all tied into a consistent cardiovascular/resistance training program.

Eliminate fatty red meat only lean red meats (1-2 times weekly)įor a food plan that was developed by a nutritionist, see ' Lean Down Meal Options' (PDF).

Limit processed sugar (for example: sodas, cookies, candy).

Eat five servings of vegetables and fruits per day.

Drink at least three liters of water per day (100 ounces).

Here is a list of recommended healthy ways to help you lose a few inches: The most important factor in acquiring washboard abs is eating a healthy diet. Here is how I would break it down to get rid of those 'love handles':

Neither can be missing, or you will not have the energy to exercise or you will be part of the yo-yo diet crowd, buying a new diet book every year. Fat will be used as energy for your workouts and will be reduced after time performing cardio, resistance training and eating healthy.Īs with any fitness and health goal, nutrition and exercise are always the main ingredients to success. Personally, I like to work my 'obliques' on days I work my legs, so I created the Legs and Love Handles workout seen below.Īs with any abdominal fat-loss goal, you need to concentrate on three areas to help firm your midsection:ġ. Healthy Diet (to build energy and burn fat) Ģ. Cardiovascular and resistance training (to burn fat and build muscle) ģ. Targeted abdominal exercises (to help firm the muscles under the fatty area) I have been working on a routine that incorporates exercises that will help you work your love handles (the oblique region of the torso) over time and effort. I received an email titled, 'LOVE-HANDLES!! Help me lose them.'

Exercise for weight loss at home for female