Working out everyday is the best defence you can have against obesity, and it help you to burn extra calories as well as burning off extra fat your body is storing. You should start doing your work out at least thirty minutes per day for three to four days a wekk if you would like to lead a healthy lifestyle, and lose some weights.
Here are some workouts which you should apply in your daily fitness routine:
#1 - Overhead Slam
This workout focuses on your back, and Latissimus Dorsi (Lats). Stand with your feet and shoulder at the same width. Hold the medicine ball with both hands and raise it above your head. Slam the ball onto the ground in front of you as hard as you can. Grab the ball, and repeat. Make sure your core is tight.
#2 - Bent Knee Leg Raises
This workout focus on your torso. Lie flat on the floor, and lift your head slightly off the floor. Pull your thighs up toward your chest. Then slowly straighten your legs back down toward the floor but don't let your legs rest on the floor. Hold them in the extended position for a second and then bring them up. Remember not to lift your head up too far or let your lower back arch.
#3 - Single Leg Glutes Bridge
This workout will give your glutes a lift. Lie on the floor with your feet flat and your knees bent. Raise one leg off the ground, pulling the knee to your chest. By driving through the heel, extend your hip upward and raise your glutes off the ground. Extend as far as possible, pause and then lower back down to the start position.Make sure to execute the movement by driving through your heel.
#4 - Twist Crunches
Lie flat on your back with your knees bent and your hands behind your head. Turn your knees to fall flat on the floor to the side so that your upper body is flat on the floor and your lower body is on its side. While you roll your upper body up, press your lower back down into the floor. Raise up until your shoulder blades clear the ground. Contract and hold for about a second. Holding the contraction is key to making this exercise effective. Then, slowly lower to the start position. Repeat for the desired amount of repetitions. This workout is good for to tighten your core.
#5 - Floor Crunches
Lie on the floor (preferably on a mat), put your hands behind your head, bring your knees together, and place your feet flat on the floor about a foot from your hips. Pushing your lower back down, begin to roll your shoulders up, keeping your knees and hips stationary. Continue to push down as hard as you can with your lower back. Your shoulders will come off the ground only about a few inches. Hold this position and flex your abdominal muscles as hard as you can for a count of one, and then slowly lower your shoulders back down to the floor. Neve stop pushing down with your lower back. Take your time and repeat for the desired amount of repetitions.
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