These days we are all busy in one way or another. Some or in office work or in studies. Again, many housewives get busy watching TV after doing housework. As a result, we forget to give ourselves time. Most of the time we have to sit, as a result of which fat accumulates in the body day after day, and fat accumulates very easily in the lower part of the waist. However, it is possible to reduce it easily by doing some exercise, but if you want to reduce fat in other parts of the body, you have to gain a lot of speed.
Although we usually do not notice it, it is noticeable when we go to the shopping mall and take a new dress trial. The regret of not being able to read any dress despite being liked is not meant to be said. But even if you can't go to the gym due to lack of time, you can get back a lean and attractive look at home. These exercises will help keep the whole body fit, not just the waist. So take a look at what exercises can help you get your lean body back –
Escape squat
To perform this squat, you first need to stand up straight on a hard floor. Care should be taken to keep the back and waist straight and even. The feet should be kept at an angle of 40-45 degrees and the entire weight of the body should be placed on the heel starting from the foot.
Now start squatting down until your Thai is parallel to the ground. And try to sit as low as possible.
Now try to stand straight i.e. come back to previous position.
Now do as many squats as possible. Try until you hurt the body. But there is no need to do it many times at once. Gradually increase the time. You can use dumbbells if you want
Fire hydrant
For this exercise first keep the knees and hands straight and parallel on the hard floor.
Now try to pull the abdominal muscles inward by applying pressure on the spine.
Now lift the left knee as high as possible. Care should be taken to keep the knee at an angle of 90-100 degrees with the floor.
Now lower the left knee and return to the previous position. And in the same way lift the right knee up at 90-100 degree angle and return to the previous position.
You can do this exercise for a certain period of time. For example, each leg should be done 10 times.
The Bridge Exercise
At the beginning of this exercise lie straight on the floor.
Now keep both knees parallel to the floor at 90 degrees. Keep both arms straight at the sides or overhead.
Now lift the whole body upwards by applying pressure on the floor.
Now hold both ankles with both hands. Stand with the muzzle touching the chest and the back straight.
Like this first 10 times. Then slowly increase the time like this for 10 to 15 times and 15 to 20 times.
Lateral step-out squat
For this squat, first stand straight on the floor. Then keep the feet parallel to the floor. The back should lean slightly forward. Place both hands together with fists.
Now take two steps to the left with all the weight of the body on the feet.
Now return to the previous position and take two steps to the right.
Keep increasing the speed like this until you get tired.
Plank leg lift
To do this exercise, first keep both arms straight on the floor. Keep the body parallel to the floor. Put the whole body on the toes. Try to bring it inwards as much as possible by applying pressure on the abdominal muscles.
Now lift the left leg up from the floor by about 2-3 inches. Now keep the legs parallel and bring them outwards to the previous position.
Now do the right leg in the same manner.
Gradually increase the time and try to do it quite loudly.
Lying leg lift
For the Lying Leg Lift exercise, first lie on the floor and make sure that all the weight is on the stomach. The legs should be kept straight and tight. The hands should be folded and brought in front of the head.
Now keep the left leg straight and lift it as high as possible from the floor. Bring it down again.
Now return to the previous position and do the same with the right leg.
You can do this exercise 10 times by alternating legs.
