Dear Women, Stay On Top of Your Fitness Game during This Lockdown
Homemakers, teens, working women, and mothers have a common problem – belly fat. A balanced diet and a proper exercise routine is a must if you want defined abs. But, with the spread of Covid-19 pandemic, most gyms across the world, including Australia, have shut their doors to promote safety and abide by the government guidelines. Don’t let this stress you out. You can still shed those extra kilos by doing home workouts religiously and consuming the right nutrition with your meals.
Scroll down to check out some practical ways to keep fit without a gym or personal trainer by your side.
Stay At Home Exercises, To Reduce Belly Fat
With all of us forced to stay indoors and our normal routines disrupted, it has now become easier than ever to gain weight. You know you have a sedimentary lifestyle once it begins showing on your stomach. A flat belly is like the most priceless badge of honour. It is an outward sign that you have control over what you eat and make all the efforts to keep yourself fit. Besides, staying fit with a more sculpted torso makes you less prone to injury.
So, if you don’t want to lose track of your fitness, here are some ab workout exercises that you can do without needing the gym. Remember to change into comfortable gym wear like Anarchy Lift Wear that offers ease of movement and allows your skin to breathe as you engage in a hardcore workout schedule.
Exercise 1: Planks
Planks are the ‘IT’ thing lately. The entire world seems to be doing this, and there’s a perfect reason why. It is one of the best and most effective exercises for your ab workout that engages your core.
To perform this, keep your forearms and toes on the floor. Keep your hands under your shoulder, almost like you want to get ready for a push-up. Ensure your body is not leaning towards the floor and forms a straight line from your head to your feet. Contract your abdominals and focus on your breathing. If you are a beginner, you can try to hold this position for 10 seconds and slowly build your stamina. The longer you can hold the plank position, the more effective it is.
Exercise 2: Crunches
Crunches are floor exercises that engage your lower abs. They may seem too simple, but after a few reps, you begin to feel the tightness around your core. These are very helpful in getting rid of belly fat and toning your muscles. Here’s how you can do them.
Begin by lying down on your back and keep the knees bent. For support, place your hands behind your head. Take a deep breath and contract your abs. Move your torso forward towards the knees and hold the position for a second before you go back. That’s 1 crunch. You can do at least 20 reps in 3 sets.
Exercise 3: Mountain Climbers
Mountain climbers are a compound exercise that works several muscles and joints from your neck to the feet. If you can find the time for only one exercise, let it be mountain climbers because it is really *that* strengthening.
Start the exercise with a plank position with the weight on your toes and your wrists directly under your shoulders. Keep your arms shoulder-width apart and straight. Make sure your core is crunched and engaged. Bring your right knee forward towards the chest and then go back to the original plank position. Repeat the same step with the left leg now. Keep performing this movement while switching your legs and pick up a comfortable pace. Continue running in this position for about a minute or at least 30 seconds.
Exercise 4: Lying Leg Raises
Source: Coach Mag
Lying leg raises not only improve the flexibility of your hip flexors but also sculpt your abdomen effectively. Start by lying down on your back on the yoga mat and keep your legs straight. Place your legs underneath your lower back. Slowly begin to raise your legs towards the ceiling while keeping your thighs pressed together. Try to form a 90-degree angle, but if you are a beginner you can lift until you can’t go any higher and your hips are fully flexed. Lower the legs back down and repeat. Consider doing at least 15 reps in 3 sets.
Exercise 5: The Hundred
Source: Youtube 3V
This classic Pilates exercise targets your deep inner abs muscles and burns the fat around the stomach. Lie down on your back with your feet on the floor and your knees bent. Bring your knees to a table-top position one at a time as you keep your feet flexed. Then, extend your arms and lift them off the floor for about an inch. Lift your upper back and chest off the ground too to engage your abs. Start pumping your arms up and down as you hold this position. Count up to 100 before hugging your knees into your chest and going back to the original position. If you can, do this 2 to 3 times and work up the reps.
Make Your Mental Health A Priority
The spread of Covid-19 has forced us to maintain social distancing and observe physical isolation. Amidst the lockdown, all of us are battling our own uncertainties and fear of the future, be it on a personal level or a professional one. Parents, especially, are finding it hard to juggle between home responsibilities and looking after their kids. These added challenges can take a toll on your mental health when everything around you seems chaotic and unsettling.
If you can’t take out the time to exercise daily, apart from these traditional exercises, there are Zumba and Yoga sessions that can make exercising a fun activity – something to look forward to. Yoga can immensely help the mind to cope with such stressful situations and help rejuvenate your mind and senses.
An increasing number of fitness brands are coming up with live and offline workout sessions through their apps or websites so people can stay fit and participate from the comfort of their homes. You can download apps such as Zumba Fitness, iDance, Body Groove, Zumba Dance Offline, among others that can help you increase your physical activity and daily calorie burn to stay in good shape. Similarly, you can enrol in any of the countless yoga and meditation sessions available online to stop the mental chitter-chatter, improve your flexibility and learn the art of breathing right.
The Right Nutrition Is Just As Important
Losing belly fat can be difficult if you don’t follow the right diet. Here are some effective tips to keep in mind:
Have a Lot of Soluble Fibre
Source: Verywell Health
Studies show that soluble fibre promotes weight loss by making you feel full, so you automatically eat less. It takes in water and creates a gel which aids in reducing the food’s pace as it goes down to the stomach. Besides, it decreases the calories your body absorbs from the food. Some soluble fibre sources include flaxseed, blackberries, legumes, Brussels sprouts and more.
Avoid Foods with Trans Fats
Trans fats can be found in some spreads, certain kinds of margarine and packaged foods. They are formed through the pumping of hydrogen into fats that are saturated such as soya bean oil. These fats are associated with heart diseases, insulin resistance, abdominal fat gain and inflammation. Avoiding these can help you prevent belly fat.
Have a Lot of Proteins
Source: Harvard TH Chan School – Harvard University
One of the fastest ways to lose tummy fat is increasing the intake of proteins in your diet and cutting down on the carbs. In addition, proteins increase your metabolism rate and help in retaining muscle mass when you are losing weight. Have foods like dairy, beans, meat, fish, and eggs, to name a few, for a nutritional diet.
Include Coconut Oil in your Diet
Source: Harvard Health – Harvard University
To promote loss of belly fat, consider including two tablespoons of coconut oil in your diet every day. It is rich in calories and is one of the healthiest fats for consumption. However, since coconut oil has high calories, it is recommended to replace some of the fats you are already eating with coconut oil, so you don’t end up adding extra fat to your diet per day.
Take Probiotic Supplements or Eat Probiotic Foods
Present in some foods and supplements, probiotics are bacteria with immense health benefits from improving your gut health to enhancing your immune function. Getting a proper balance of the bacteria can boost weight loss and assist you in losing fat from your midsection.
We are living in hard times, but it is important not to let negative emotions overpower you. Exercising not just helps in keeping you fit but also lets you manage your mental health. You feel productive, mentally satisfied and ready to take on any challenges life throws at you. Remember, keeping fit requires consistent efforts, no matter how small. Follow these exercises mentioned above to trim your waistline, tone your ab muscles and enjoy good health. Invest in excellent gym wear like Anarchy Lift Wear for a comfortable home workout. Be mindful of what you eat and how much you eat. You will soon be able to achieve your fitness goals in no time.