You can see countless recipes on how to get rid of body fat, and the reason is that more and more people are suffering from overweight and normally every one wants to get rid of it, but the job is that practicing just someone kind of training or after a definite diet can only bring you a bad result.
Therefore, we always emphasize that in addition to regular exercise, you should stick to a healthy way of eating, otherwise it will be in vain
That’s why today in this article we will show you a set of 8 light and effective exercises that will help you bring your body in perfect shape.
#1 Scissor Crunches
First, you need to lie face up on the floor with your legs extended over your hips, then toes pointed and hands behind your head, and then you need to open your legs into a straddle position. And then open it only as wide as you can go without allowing your lower back to arch. Next, you need to use your inner-thigh muscles to bring your legs together and then to continue squeezing your inner thighs as you cross your lead leg over your right. And you need to lift your head and shoulders off the floor and then lower your head to the floor as you return to your straddle position. Then repeat the move, alternating your lead leg.
#2 Side Plank and Rotate
You need to start this exercise in a side plank position and that’s with your right shoulder over your elbow, your body in a straight line in reach your left hand toward the ceiling and then you need to twist your torso forward and slowly place your left arm under your body. You need to repeat and then switch sides.
To do this exercise first you need to stand with feet a little wider than shoulder-width apart, your hips need to be stacked over knees, and knees over ankles and then you need to roll the shoulders back and down away from the ears. Next, you need to extend arms out straight so they are parallel with the ground. Then palms facing down or if it’s more comfortable, pull elbows close to the body. And palms facing each other and thumbs pointing up and then you need to initiate the movement by inhaling and unlocking the hips. Then slightly bringing them back and then keep sending hips backward as the knees begin to bend and then while the butt starts to stick out, make sure the chest and shoulders stay upright. And then the back stays straight and then you need to keep the head facing forward with eyes straight ahead for a neutral spine.
You need to lie down on a flat surface or mat and to start with your legs straight and then come up. Next you need to touch your toes, and then let your torso fall back down and after that you need to bring your legs up into the air, touching your toes again.
#5 Triceps Dip
To start this exercise first you need to get into the starting position and that holds your body at arm’s length with your arms nearly locked above the bars. Next you need to inhale and slowly lower yourself down and your torso should remain upright and your elbows should stay close to your body. Then you need to lower yourself until there is a 90 degree angle formed between the upper arm. And then forearm and then exhale and push your torso back up using your triceps to bring your body back to the starting position and you need to repeat the movement for the prescribed amount of repetitions.
What you need is to bend over or squat down and place your hands on the floor in front of you, just outside of your feet and then jump both feet back so that you’re now in plank position. Next you need to drop to a push-up and your chest should touch the floor. And you can also drop to your knees here, which makes the impending push-up easier. Then push up to return to plank and jump the feet back in toward the hands and after that explosively jump into the air, reaching your arms straight overhead.
#7 Chair Squats
To start this exercise first set the bar to a position that best matches your height and then once the bar is loaded, steps under it and positions it across the back of your shoulders. Then you need to take the bar with your hands facing forward, unlock it and lift it off the rack by extending your legs and then move your feet forward about 18 inches in front of the bar.
You need to position your legs using a shoulder-width stance with the toes slightly pointed out and then to look forward at all times and maintain a neutral or slightly arched spine and this will be your starting position. And then after that, you need to slowly lower the bar by bending the knees as you maintain a straight posture with the head up. And then you need to continue down until the angle between the upper and lower leg breaks 90 degrees and next you need to begin to raise the bar as you exhale by pushing the floor with the heels of your feet. Then extending the knees you need to return to the starting position. And then repeat for the recommended amount of repetitions.
#8 Charlie’s Angel
For this exercise first, you need to place shoulder blades on stability ball and feet on the ground and then to assume bridge position by raising hips to form straight line from shoulders to knees. Then you need with palms together, straighten arms so they point toward the ceiling and with a tight core and without shifting hips, rotate arms and upper body left, then back to center. Then you need to rotate right, then back to center and repeat for specified reps.
Source: Female Fit Body