Exercise is an excellent means to maintain a healthy body. Nowadays, an increasing number of people are starting to have their own fitness plans. When it comes to fitness, the gym is usually the first thing that pops into our minds. However, due to life pressures, financial limitations, and other reasons, not everyone has easy access to the gym. Many believe that one can only get fit by going to the gym, and thus give up on their fitness plans. In reality, fitness is not about the location. There are some highly effective and fat – burning fitness moves that we can do right at home.
Fitness with the Help of a Yoga Mat
Often, with just a yoga mat, we can perform a variety of fitness moves. These are classic exercises that are both easy and good for fat loss, and can be done anytime, anywhere. So, what are the specific exercises?
Curl – up Exercise: This is a very simple movement, ideal for beginners and those exercising at home. When we lack a training foundation, starting with this exercise is a good choice. We need to lie on our backs, bend our knees at a ninety – degree angle, keep our feet flat, place our hands behind our ears, and ensure our waists are always close to the ground. Try to feel the power of the abdomen driving the body, and avoid stretching the neck forward to prevent neck fatigue. Also, breathe evenly; exhale when curling up and inhale when lying down. Only when the movement is standardized can we get better results. This action can effectively train our rectus abdominis muscle, making our abdominal lines more toned, and it’s especially suitable for home exercise in our free time. It can also make our waistline smaller. Newcomers can do three to four sets, ten times per set, while those with sufficient exercise foundation can do four to six sets, ten to fifteen times per set.
Hip Bridge Exercise: This movement has numerous benefits, targeting not only our hips and thighs but also our waist and abdomen. We should lie flat on the floor with our feet flat on the ground, arms on either side of the torso, palms down, and knees bent. While keeping the rest of the body still, lift the hips, tighten the hips, push the torso hard, and feel the hips lift upwards as high as possible. Beginners can do six to ten reps per set, and those with a foundation can do ten to fifteen reps per set. Repeating this movement daily will lead to a more toned and shapely body.
Plank Support: The plank is a simple and efficient exercise that doesn’t take much time and can be done in our spare time. It is an effective exercise for the transverse abdominal muscles and also helps with total body coordination, but the movements must be standard. Be careful to keep the body in a straight line while lying down, without hunching at the waist, and with the shoulders above the elbows, and try to keep the movement continuous. This seemingly simple movement is very effective for the arms, shoulders, and lower back. It usually lasts from around 15 seconds to two minutes, depending on the individual. Beginners can do two sets of fifteen seconds each.
Push – ups: Push – ups are a great way to exercise our upper body and improve core strength. Although they are familiar, we need to pay attention to some details. Keep the body in a straight line, tuck in the stomach, straighten the knees, hands shoulder – width apart, and elbows close to the ribs. If push – ups are too difficult, they can be simplified by landing on the knees. For beginners, two sets of 15 to 20 reps each are suitable; those with a base can do three sets of 20 reps each.
Upright Exercises
Squats: The deep squat can train the muscle groups of our hips and legs and can be done anytime, anywhere. Newcomers can start with the unarmed deep squat, which is the least difficult. First, ensure the upper body is straight, feet can be opened slightly wider than the shoulders, and the direction of the knees should be in line with the direction of the feet. Keep the core tightened throughout and make sure the knees do not exceed the toe position. For those with a basic level of exercise, they can choose to squat with weights, using moderately weighted gym equipment. Beginners can do four sets of eight to twelve reps per set, while those with a basic level of exercise can do four to six sets of twelve to fifteen reps per set.
Arrow Squats: In the arrow squat, the upper body should always be perpendicular to the ground. Squat with one leg forward and down, keep the knee joints of both legs at ninety degrees, and alternate between the two legs. Beginners can squat twelve to twenty times per set, and those with an athletic base can squat twenty to thirty times per set.
Open and Closed Jumps: The open jump is a great fat – burning cardio exercise. It can increase the maximum heart rate value in a short period, quickly putting our body into a fat – burning state. For those who want to lose fat and maintain their body, this action is worth practicing! It also improves our blood circulation and engages all muscle groups, and is commonly seen in various fat – burning exercises. If you don’t have time to go running, open and closed jumps are an excellent alternative. It is recommended to do this for ten minutes at a time to greatly enhance the body’s fat – burning efficiency.
In fact, there are many more such exercises. Don’t give up on fitness. As long as you have the will, you can do it. Stick to exercise, and your body will become tighter and more attractive.
