WEIGHT LOSS AT HOME

 

Lose Weight | Exercises to Lose Belly Fat | Exercises to Lose Weight

simple exercises that everyone can do at home to help shrink those waist lines and if we do merge the two together what the result should be pretty incredible. our organs known as visceral fat now we know that high amounts of visceral fat put us at risk of heart disease it puts us at risk of type 2 diabetes and in women it's even being found to put you at higher risk of breast cancer.

 

In Oxford you need to aim to do them four times a week on alternating days they're very easy to do they don't take too long that anyone can do them at home if you do them properly you can expect to lose about two centimetres from your waistline in just six weeks and this is without any diet change.

 Fore Arm Plank Place

 Begin with the single forearm plank place your forearms on the ground with the elbows aligned below the shoulders and arms parallel to the body and hold this for 20 to 30 seconds now if this is a little difficult you can do a knee plank instead by resting the knees on the ground and placing your hands directly under your shoulder as if you're about to do a press up hold this for 20 to 30 seconds first exercise is now done.

 BASIC SIT-UP

The second one in the study which is the basic sit-up so sit on the floor bend your knees keep them together and keep your hands on your chest or on your temples while doing the sit ups please avoid putting your hands behind your head while doing the sit-up and for all exercises in the study the participants did three sets of ten so aim to do this or build your way up to it we're already halfway.

KNEE - HIGH CRUNCHES

 Next up we have the knee-high crunches so lay on the or bend your knees and keep your legs raised and aim to touch the knees with your elbows keep your hands by the side of your head and squeeze the stomach when your elbows touch the knees, you're doing great.

BASIC CRUNCHES

 

 Next exercise a little easier so it's kind of like a rest exercise and it's the basic crunch so lay on the

floor bend your knees and place your hands by the side of your head now slowly contract your abs bringing your shoulder blades off the floor you need to make sure you're lifting your shoulder off the floor for this exercise

to be effective if you want to add a bit more resistance this exercise you can do the leg high crunches instead or alternate however this is optional the only difference is that you keep your legs straight in the air and touch the toes once again you need to make sure you're lifting your shoulder off the floor for this exercise to be effective.

 

 Next up we have the sit-up and twist so it's the same movement as a sit-up we did earlier but at the top rotate thebody as shown make sure to alternate sides each time to ensure you work out both sides if you struggle with this or the sit-ups anchoring the feet will help.

DORSAL RAISES

 

To begin with and finally it's time for the dorsal raises also known as the Superman the aim of this exercise is to work the lower back muscles after completing the abdominal exercises so lay face down on the floor. stretch your arms and legs and slowly raise your chest and legs off the floor while squeezing the lower back then slowly lower them back to the floor again and to do this for 3 sets of 10 so that's the exercises done. 

 please remember if you do them correctly you can expect to lose at least 2 centimetres off your waistline in six weeks.

 

you can expect to lose 0.5 to 1kg every single week which is amazing right but here's some even better news the study also showed after six weeks the individuals reduce their visceral fat remember visceral fat we spoke about it right at the start the dangerous fat that increases your risk of many different health conditions well the individuals had a reduction in their visceral fat of about 14%.

 

 

 

 which is amazing they also had a reduction in their cholesterol they also have the reduction in their blood pressure and after six weeks their waistline reduced by five centimetres which again

incredible. If you also change diet style with plan it works also incredible. Also shows good results that is amazing

l we need to be doing 150 minutes of moderate intensity exercise per week or 75 minutes of

vigorous intensity exercise per week.  Please stay safe and stay away from unproven medicine.