Effective Workout to Tighten Your Muscles, Relax Your Body, and Reduce Belly Fat
One of the most effective ways to keep your body in good shape and strong, as well as to prevent illnesses connected with lungs is – practicing Yoga. By doing that you don’t need intensive work of your muscles, and additionally, yoga makes you breathe correctly and develop your lungs.
The class of yoga can be a great start of your day, and all-day your body will be full of the energy. Here you can find the list of the most effective yoga poses for you, which are the most effective for tightening muscles, relaxing the body, and reducing belly fat.
Even though they are basic, they are, actually, the most effective yoga poses. You can use them as a warm-up before your regular training, or as the training itself, which depends on how to fit you are. Follow the instructions on how to perform them:
- Plank
Starting position – Lying face down in a push-up position
Instructions:
– Begin by keeping your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor
– Taking a deep breath, press up into a pushup, keeping the body in a straight line from your heels to the top of your head
– Drawing your navel toward your spine, tighten your buttocks, while your look should be at the floor and your head in a neutral position. Breathe normally
– Stay in this position at least 10 seconds
– Lower yourself back to the floor.
- Side Plank
Starting position – Lying on your right side with your legs straight
Instructions:
– Propping yourself up with your left forearm, form with your body a diagonal line
– Rest your right hand on your hip
– Bracing your abs, hold this position for 60 seconds.
– Those who can’t make it to 60 seconds, they can hold for 5 to 10 seconds and rest for 5; and repeat continuing for 1 minute
– Perform it on another side
Tip – Keep your hips and knees off the floor.
- Side Plank and Rotate
Starting position – side plank position, with your right shoulder over your elbow, your body in a straight line
Instructions:
– Start by reaching your right hand toward the ceiling.
– Twisting your torso forward, slowly place your right arm under your body.
– Repeat for one minute
– Switch the sides
- V-Ups
Starting position – Lying down on a flat surface or mat
Instructions:
– Begin with your legs and arms straight, then come up
– After touching your toes, let your torso fall back down
– Bringing your legs up into the air, touch your toes again
– Repeat the moves for 1 minute
- Scissor Crunches
Starting position – Lying on the floor with the face-up
Instructions:
– Begin by extending the legs over your hips, toes pointed, hands behind your head
– Opening your legs into a straddle position, keep them as wide as you can go and your lower-back straight
– Using your inner-thigh muscles, bring your legs together
– Continue squeezing your inner thighs as you cross your lead leg over another and lift your head and shoulders off the floor
– Lowering your head to the floor, return to your straddle position
– Repeating the move, alternate your lead leg
– Alternate legs for 1 minute
- Oblique V-Up
Starting position – Lying flat on your right side with legs together and slightly forward
Instructions:
– Begin by putting your right arm on the mat and left hand behind your head
– Get up on your butt and hip by crunching up in a V
– All the time keep your legs straight
– Repeat the moves for 1 minute and
– Perform it on another side
- Hip Raise
Starting position – Lying on your back on the floor with your feet flat on the floor and your knees bent.
Instructions:
– Begin by placing your arms out to your sides at a 45-degree angle
– Bracing your core, squeeze your glutes tightly
– Then raise your hips so your body forms a straight line from your knees to your shoulders.
– Hold this position for five seconds
– Keeping your core braced continue to squeeze your glutes–then lower body back to the starting position
– Repeat the movements for 1 minute
- Double Knee Lift (chair)
Starting position – Sitting at the end of the seat of the chair
Instructions:
– Begin by pulling knees toward the chest as you crunch upper body forward. Use abs, not arms.
– Lowering feet to the floor, bring them close but don’t let them touch it
– Repeat the movements for 1 minute