A successful weight loss experience comes with no shortcuts. For those looking to shed some unwanted flab faster, the key is to go with a more tried and tested way of rigorous exercise and restricted eating practices, the duo being done under a qualified online fitness coach. This holds just as true for girls too!
Some of the most popular weight loss endeavors are related to doing specific exercises for targeted parts of the body, especially those on the belly, arms, and thighs. If you too are worried about such unwanted flab that’s making you less than attractive, this blog post would serve you just fine.
Lunges are usually the first of all fitness exercises that one could do to tone oneself at home. It involves the muscles of your lower body and would help you burn a lot of fat if you stay with it. You can also pair this fitness exercise with some squats to get better results for four specific muscle groups of your body.
Adding 30 minutes of lunges along with a 15-minute session of lunges can burn up to 400 calories for a 150-pound person. By persisting with it, girls of all age groups can get visibly better results with their postures, agility, weight profile, and range of motion in as little as 2 weeks.
Targeted at the abdomens, the lunges will help you develop stronger glutes and leaner (but muscular) legs. It shall also tone up your central and lower body by shaping up the four specific muscle groups namely gluteus maximus, quadriceps, hamstrings, and calf muscles.
Tip: This cardio exercise is considered one of the best to reduce belly fat for females if they are working out at home. We would advise them to work under the guidance of a qualified fitness expert to avoid making any mistakes or hurting themselves in the process.
Some of the major advantages of including lunges in your weight loss goals are highlighted as under:-
Besides being an excellent warm-up exercise, lunges play a major role in strengthening your lower body. They help you to strengthen your leg muscles, especially the quadriceps of your front thigh, your posterior thighs’ hamstrings, and the gastrocnemius and soleus of the calf.
These specific exercises also target your core muscles. This includes our abdomen, back, chest, pelvis, and buttocks so they may work together. It also helps you in adjusting and maintaining your lunge position without losing your balance.
If you have been noticing tightness in the muscles that bend or flex your legs at the hips, doing some simple lunges to stretch these muscles would help ease the discomfort. Lunges play an active role in improving the flexibility of your hip joints and prevent lower back pain caused by tight hip flexors. Not on this, the exercise also helps you improve the dynamic flexibility of your ankle and knee.
Doing it regularly would help you in strengthening and toning your quadriceps and your glutes. Along with hip extensions, squats, and step-ups, lunges are also a good option for your workout especially if you want to tone your buttocks.
The following variations of this aerobic exercise can help you lose weight in as little as 2 weeks. The key is to do it properly and to back it up with a strict fitness diet, and making proper changes to lifestyle like taking proper sleep and staying away from binge eating.
Some of the most common types of lunge variations you can include in your daily workout sessions are:
Before moving forward with variations, it is crucial to master the basic lunge. The simplest and perfect way to perform bodyweight lunge is –
a. Place your hands on your hips, and stand tall with your shoulders pushed back.
b. Step forward with your left leg and slowly lower your body until your front knee is bent at least 90 degrees. Pause, then push yourself to the starting position.
For this lunge variation, you would be requiring dumbbells. The right steps to do this one are –
a. Stand tall with your feet hip-width apart.
b. Grab a pair of dumbbells and hold them at arm’s length next to your sides, your palms facing each other.
c. Step forward with your right leg and lower your body.
d. Now bring both the dumbbells up to your shoulders.
e. Lower the dumbbells and then return to the starting position.
f. Repeat the same with the left leg
The Goblet Reverse Lunges are difficult to do but they are your best bet if you are looking for some faster results with your weight loss and fitness regime. Here’s how to do them:
a. Hold a dumbbell vertically against your chest, with both hands cupping it.
b. Step backward with your right leg and lower your body into a lunge.
c. Pause, then return to the starting position. Repeat on the other side.
a. Hold a pair of dumbbells at arm’s length next to your sides.
b. Lift your left foot and take a big step to your left as you push your hips backward and lower your body by dropping your hips and bending your left knee.
c. Pause, then quickly push yourself back to the starting position. Repeat on the other side.
Our fitness experts have mentioned some tips that will help you to do this exercise in the best way. Persisting with the following methods would help you maximize the benefits of your workout sessions:-
Keep your back straight and avoid leaning forward. This would allow you to gain maximum benefit and avoid injuries.
Remember to align your shoulders with your hips throughout the exercise.
Refrain from extending the knee of your forward leg past your ankle.
Keep your head up, facing forward.
Did you ever try step aerobics to achieve fitness?
Step aerobics refers to high-intensity training and it requires more than six times the effort of sitting. It is a highly effective workout that helps to burn fat in a fun way and hence makes your cardiovascular system strong. The best thing about it is that it is a no-equipment workout and it doesn’t need any fancy setup to work upon.
The workout revolves around ‘stepping’ that is a low-impact movement and can be done anywhere. Strength and other exercises also hold their importance aerobic activities burn more calories than any other form of physical activity. Aerobic steps and benches are excellent tools when you need that weight-loss punch.
Did you know? The rate at which you’ll burn the calories depends on 3 things- your current weight, the intensity of exercises, and their duration.
Step Aerobics is one of several low-impact aerobic exercises for girls and women. A subset of aerobic exercises, they can be done along with water aerobics, dance aerobics, and fast walking. This form of exercise burns just as many calories as does climbing stairs and can be done just as easily at home.
Some of the most common exercises you can do with the aerobic steps are highlighted as under:
Turn your basic workout into a high-intensity one. Step on and off the bench one foot and then the other, over and over again. Do this as a warm-up or a cardio interval throughout your workout. It will get your heart pumping faster and will also help you burn off extra calories.
Start with both feet on the ground, standing behind your bench. Step onto the bench with one foot and bring your other foot off the floor and kick it forward. Come back to the starting position and alternate legs. Every time one leg steps, the other one kicks.
An incline pushup is the same move as the basic one but instead of starting with your hands on the floor, your hands are on your step. Still concentrate on keeping your body in a straight line as you push yourself down and back up.
This one is great for your abs and strengthening your core. For this one, simply lift the opposite knee as you take a step. The higher the lift, the greater the challenge, and the better the results. These can be done one at a time or in alternating sets.
This is the basic step done with the feet landing far apart on the platform. Step up with the right foot, placing it on the far right side of the platform, then bring up the left and place it on the other side of the step. Step down with the feet together. It targets different muscle groups in your legs and hips than the basic.
Start on one side of the bench with dumbbells in each hand. Step onto the bench with your lead foot and kick your other foot out to the side. Do it for 40 seconds on each side!
Aerobic exercise can help you reduce the risk of several health conditions like obesity, blood sugar, blood pressure, bad posture, heart ailments, type 2 diabetes, metabolic syndrome, and even cancer. They may also cut down the risk of osteoporosis and other bone- or joint-related issues.
You can reap multiple benefits if you start exercising with an aerobic step, as follows:
Being a high-intensity workout, it burns more calories in comparison to other workouts.
It is the best exercise for so-called “spot reduction” which directly targets the lower body and belly.
It strengthens your heart and tones various muscle groups.
Leg and buttock muscles receive a great workout from this exercise technique and will become sculpted and toned over time.
It also helps to build physical endurance, balance, and flexibility.
It is a hassle-free workout routine that can be easily customized.
With the advent of virtual fitness in the post-pandemic world, the need for going to the gym to work out is reduced. People are now looking for a smarter way that helps them stay safe and confident about their body shape by working out at home, and they are availing of expert guidance from some of the best fitness experts on their smartphones and laptops.
This new mode of consultation is especially beneficial to women who may not go to the gym every day for their fitness needs. If you too are looking to stay in shape and tone your muscles, doing a proper combination of lunges and aerobics under a virtual fitness expert can help you to the other end faster. It’s time you incorporate the duo in your routine fitness regime to multiply your efforts and to gain maximum output.
You can get visible results and a slimmer body in as little as two weeks!
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