10 exercises that you can do in 10 minutes to lose belly fat

Here are 10 exercises for belly fat

A saggy and flabby belly is a major area of concern for most of the people. Unhealthy food choices, poor lifestyle habits and sitting all day long in front of the laptops lead to fat accumulation particularly in the mid-section, making your clothes feel tighter. A bulging belly not only makes you feel conscious about your look but is also unhealthy. This type of fat is referred to as visceral fat, which is linked with type 2 diabetes, heart disease, and other conditions. The most annoying thing about abdominal fat is that it is hard to lose, especially if you do not have enough time to spare in the gym due to your busy schedule. Luckily, even 10 minutes a day can help you come to shape. Here are 10 exercises that work particularly on your abdominal muscles and help to burn all those extra fat from the mid-region. You need to do each of these exercises for 45 seconds, followed by 15 seconds of resting period. 

Flutter kicks

Step 1: Lie down on your back with your legs together and hands underneath your buttocks.

Step 2: Lift your right leg off the ground slightly past the hip height. At the same time lift the left leg so it hovers a few inches off the floor. Your back should be on the ground.

Step 3: Hold this position for 5 seconds, then switch the position of the legs, making a flutter kick motion.

Step 4: To make this exercise more challenging, lift your head and neck off the floor.

Kettlebell Swing

Step 1: Stand with your feet shoulder-width apart and hold a kettlebell from the handle with both hands.

Step 2: Bend your knees slightly, push your hips back, and swing the weight between your legs.

Step 3: Stand up, contract your glutes and swing the kettlebell up to about chest height.

Step 4: At the top of the momentum, lock your elbows, keep core tight, and quads and glutes contracted. Return to the squat position and repeat.

Leg raise

Step 1: Lie down on your back with your legs straight and together.

Step 2: Place your hands by your side and keep your legs straight and lift them to the ceiling until your butt comes off the floor.

Step 3: Slowly lower your legs back to the ground.

Step 4: Wait for 2-3 seconds then again take your legs up.

​Bhujangasana or Cobra pose

Step 1: Lie on your stomach with your feet wide apart from each other and hands stretched overhead.

Step 2: Join both your legs and rest your forehead on the ground.

Step 3: Pull back your hands underneath your shoulders (palms resting by the side of chest), keeping your elbows close to the body.

Step 4: Take a deep breath and gently lift the upper half of your body.

Step 5: Breathe in and out in this pose for 4-5 seconds and then come back to the starting position.

​Leg ins and outs

Step 1: Sit down on the ground with your knees bent and feet placed firmly on the ground.

Step 2: Keep your hand next to your hips. Your entire body weight should be on your butt and hands.

Step 3: Slowly extend your legs out and back in towards your chest.

​V-ups

Step 1: Lie on your back and extend your arms behind your head. Feet should be kept together and toes pointed.

Step 2: Keeping your legs straight, lift them up and at the same time raise your upper body off the floor.

Step 3: Keeping your core tight, reach out for your toes.

Step 4: Lower yourself and return back to the original position

​Mountain Climbers

Step 1: Get into a high plank position with your hands placed directly under your shoulder and toes tucked in. Your back should be in a straight line.

Step 2: Bend your right knee and bring it near your chest, pause and then take it back to its original position.

Step 3: Repeat the same with your left leg. It should look like you are running on your hands and knees.

​Russian Twist

Step 1: Sit down on the floor with your knees bent and feet lying flat on the ground.

Step 2: Lean back slightly so your torso and thighs form a V-shape or a 45-degree angle.

Step 3: Clasp both your hands in the front and lift your feet slightly off the ground.

Step 4: Engage your core muscles to twist your torso first to the right, then back to centre, and then to the left.

​Side plank with leg lift

Step 1: Lie on your right side and balance your body weight on your right forearm and right leg.

Step 2: Lift your hips in the air to form a straight line from shoulders to ankles.

Step 3: While keeping your torso stable, lift your left leg without bending your knee.

Step 4: Take your left leg up (1 foot) then bring it back to the starting point. Try not to drop your hips.

Reverse Crunches

Step 1: Lie on your back comfortably with your legs stretched and arms resting by your side.

Step 2: Bend your knees and lift them off the floor to bring them to your chest level. This is the starting point.

Step 3: Roll your pelvis upward so that your knees come close to your forehead.

Step 4: Hold the pose and then lower the pelvis back to the starting position, keeping your knees near your chest.

This is only for your information, kindly take the advice of your doctor for medicines, exercises and so on.     

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EXERCISES TO REDUCE KNEE PAIN

In fact, knees are the most commonly injured joints in the body - which shouldn't come as much of a surprise, considering their everyday use, causing wear and tear. Simply walking up the stairs, for example, puts pressure on the knee joints equating to four times your body weight. But, it's never too late to alleviate knee pain. Just as a rusty door hinge can revert to its original glory with care and maintenance, your knees can be trouble free too.

Here's How: Sit on a chair. Without using your hands for support, stand up, then sit back down. Ensure that each movement is slow and controlled. Repeat this exercise for a total of 1 minute. Over time, as you feel more comfortable, try to increase the number of sit/stands in 1 minute and try the exercise from a lower chair, or the bottom steps of a staircase.

The key lies in exercising muscles surrounding the knee joints - the quadriceps (front thigh muscle), the hamstrings (back thigh muscles), the abductors (outside thigh muscles) and the adductor (inside thigh muscles). Exercising the muscles around your knee will keep them strong and less susceptible to injury. Exercising often, will also help keep your joints from stiffening, providing you with needed support, making movement easier and therefore reducing pain.

The following, simple exercises will both help you stretch and strengthen the knee area.

Straight-Leg Raise (Lying)

Here's How: Bend one leg at the knee, keeping the other leg straight. Lift the foot just off the floor and hold it for a slow count of 5, then lower. Repeat 5 times with each leg. For effective results, repeat this exercise in the morning and at night. You may also do so in bed.

Step Ups

Here's How: Start at the bottom step of a staircase. Lift your left foot up on the above stair. Bring it back by your right foot. Then lower your right foot, bringing it back to neutral. Repeat, this time raising your right foot to the above stair, back to neutral, then lowering you left foot. Hold onto the banister if necessary and continue to repeat this exercise until you tire.

Knee Squats

Here's How: Hold onto a chair. Squat down until your kneecap covers your big toe. Return to standing. When you are first starting, complete 10 repetitions. Then, as you improve, try to squat a little further, just be sure not to bend your knees beyond a right angle.

Leg Cross

Here's How: Sit on the edge of your bed. Cross your ankles over and push your legs upwards, until your thigh muscles feel tense. Hold for 10 seconds, then relax. Switch your legs and repeat. Do 4 sets with each leg.

Leg Stretch

Here's How: Sit on the floor, with your legs stretched out in front of you. Slowly bend one knee, until you feel a comfortable stretch. Hold for 5 seconds. Then straighten you leg as much as you can and hold for another 5 seconds. Repeat this exercise 10 times for each leg.

Straight-Leg Raise (Sitting)

Here's How: Sit comfortably in a chair. Be aware of your posture. Straighten and raise one leg. Hold for a slow count to 10, then slowly lower your leg. Repeat 10 times with each leg. If over time you find this easy, try the exercise with light weights on your ankles, toes pointing towards you. Do this exercise every time you sit down.

Sit/Stands

this is only for your information, kindly take the advice of your doctor for medicines, exercises and so on. https://gscrochetdesigns.blogspot.com. one can see my crochet creations https://gseasyrecipes.blogspot.com. feel free to view for easy, simple and healthy recipes https://kneereplacement-stickclub.blogspot.com. for info on knee replacement

Exercises to Help Alleviate Knee Pain

THIS IS ONLY FOR INFORMATION, ALWAYS CONSULT YOU PHYSICIAN BEFORE HAVING ANY PARTICULAR FOOD/ MEDICATION/EXERCISE/OTHER REMEDIES.

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FOR INFO ABOUT KNEE REPLACEMENT, YOU CAN VIEW MY BLOG

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FOR CROCHET DESIGNS- http://My Crochet Creations.blogspot.com/

 If your knees are giving you problems when getting out of bed, you are not alone. In fact, knees are the most commonly injured joints in the body - which shouldn't come as much of a surprise, considering their everyday use, causing wear and tear. Simply walking up the stairs, for example, puts pressure on the knee joints equating to four times your body weight. But, it's never too late to alleviate knee pain. Just as a rusty door hinge can revert to its original glory with care and maintenance, your knees can be trouble free too.

The key lies in exercising muscles surrounding the knee joints - the quadriceps (front thigh muscle), the hamstrings (back thigh muscles), the abductors (outside thigh muscles) and the adductor (inside thigh muscles).Exercising the muscles around your knee will keep them strong and less susceptible to injury. Exercising often, will also help keep your joints from stiffening, providing you with needed support, making movement easier and therefore reducing pain.

The following, simple exercises will both help you stretch and strengthen the knee area.

Straight-Leg Raise (Lying)

Here's How: Bend one leg at the knee, keeping the other leg straight. Lift the foot just off the floor and hold it for a slow count of 5, then lower. Repeat 5 times with each leg. For effective results, repeat this exercise in the morning and at night. You may also do so in bed.

Step Ups

Here's How: Start at the bottom step of a staircase. Lift your left foot up on the above stair. Bring it back by your right foot. Then lower your right foot, bringing it back to neutral. Repeat, this time raising your right foot on the above stair, back to neutral, then lowering you left foot. Hold onto the banister if necessary and continue to repeat this exercise until you tire.

Knee Squats Here's How: Hold onto a chair. Squat down until your kneecap covers your big toe. Return to standing. When you are first starting, complete 10 repetitions. Then, as you improve, try to squat a little further, just be sure not to bend your knees beyond a right angle.   Leg Cross Here's How: Sit on the edge of your bed. Cross your ankles over and push your legs upwards, until your thigh muscles feel tense. Hold for 10 seconds, then relax. Switch your legs and repeat. Do 4 sets with each leg.   Leg Stretch Here's How: Sit on the floor, with your legs stretched out in front of you. Slowly bend one knee, until you feel a comfortable stretch. Hold for 5 seconds. Then straighten you leg as much as you can and hold for another 5 seconds. Repeat this exercise 10 times for each leg.   Straight-Leg Raise (Sitting) Here's How: Sit comfortably in a chair. Be aware of your posture. Straighten and raise one leg. Hold for a slow count to 10, then slowly lower your leg. Repeat 10 times with each leg. If over time, you find this easy, try the exercise with light weights on your ankles, toes pointing towards you. Do this exercise every time you sit down. Sit/Stands Here's How: Sit on a chair. Without using your hands for support, stand up, then sit back down. Ensure that each movement is slow and controlled. Repeat this exercise for a total of 1 minute. Over time, as you feel more comfortable, try to increase the number of sit/stands in 1 minute and try the exercise from a lower chair, or the bottom steps of a staircase.