Probably one of the most difficult process is the process of losing weight, especially when it comes to stubborn belly fat.
Some people don’t have the time or will to go to the gym, but they don’t need to worry sine there are some really effective exercises that can be done at home.
You have probably heared about plank and how it is the best exercise if you want to keep your abdomen, back and glutes tight and strong. However, there are variations of this exercise that you should definitely incorporate into youur fitness routine for better results.
in order to get your body in the best shape of your life, you should perform the exercise mentioned bellow along with aerobics twice a day.
With this exercises that you can perform in the comfort of your home you won’t have to be a gym rat. Your second aerobic workout could be a simple 30- to 40-minute walk in the evening after dinner.
How to Reverse-Plank
The most essential thing for this exercise is to keep a proper form. For instance, if you feel your hips sinking towards the ground, you should immediately get back into the initial position and readjust yourself.
After some time, when you get more comfortable with this exercise, you can increase the effect by wearing a weighted vest or by resting your weight on one leg instead of two.
If you are a beginner and it is too dificult for you to perform this exercise, you can modify the movement by lowering yourself onto your elbows and forearms instead of your hands. Before doing this exercise, as any other, you should warm-up properly.
In order to perform it, you need to sit down on the floor, extend your legs in front of you with your back straight.
After that, lean back so that your back is at a 45-degree angle with the floor.
Your hands should be by your side with your palms spread wide and your arms aligned with your shoulders and slightly behind your hips.
Lift your hips so that your body is straight by supporting your weight on your hands and heels, and your glutes and core should be tight. You might find it helpful to visualize your belly button being sucked in towards your spine.
Hold the position for 15-30 seconds as you look towards the ceiling.
Slowly lower yourself back to the original position.
Once you return to initial position, lift again. Repeat this exercise 10 t0 15 times. After that, you can perform the traditional plank for 30 to 60 seconds. It is optional.