Our body is such that when we gain weight most of the fat gets stored in our belly and hips. Ask any person who is trying to lose weight, their target area is their tummy and buttocks. Although the fats in these areas of body is stubborn, losing it not that difficult. Here in this article we are giving you few exercises that will help you melt fats from your tummy and hips. These exercises work on your muscles, you will need to do some cardio exercises to warm up before doing these exercises. It is suggested to do some stretch exercises after to prepare r body for next day. Scroll over and find the exercises that will give a perfect body that you have always desired :
1. Bird Dogs
Position your body on all fours with your hands under your shoulders and knees under your hips. Keep your head, neck and back straight. Engage your core and raise your arm and bring it forward until it is in line with your torso. As you bring your right arm forward, lengthen your left leg straight out bringing it in line with your hips. Hold position for 1 second and slowly bring your leg and arm back to starting position and repeat on the opposite arm and leg. Continue 20 reps on alternate side.
2. Body Squats
Stand straight with your feet hip width apart and toes pointing outward. Bring your palms behind your head and clasp them together. Push your body weight on your heels and bend your knees as you lower your hips towards the ground. Ensure to keep your back straight and you should feel the stretch on your quadriceps. Hold the position 1 second and return back to starting position. Follow 20 reps.
Lie on your left side on an exercising mat. Place your left hand behind your head and your right hand across your body. Bend your knees and let your feet go behind you and lift your left knee up keep your feet together and hold the position for 1 second and return your back to starting position.
Lie straight on an exercising mat with your knees bent at 90 degrees. Place your hands behind you head and bring your elbows parallel to your body. Isolate your abdominal muscles by pushing your back flat on the floor. Engage your core and raise your shoulders about 4 to 6 inches off the floor. Hold the position for 1 minute and return back to starting position. Follow 20 to 25 reps.
5. Dead Bug
Lie on your back with your arms raised and hands towards the ceiling. Bend your knees to 90 degree angle and let your shins be parallel to the floor. Breathe out and raise your hips off the floor. Extend one leg forward and let your foot hover above the floor level. Hold the position for 1 second and return the leg to starting position. Follow the same on the other leg while as you engage your core.
6. Double Crunches
Lie straight on an exercise mat, bend your knees at 90 degree angle and shins parallel to floor. Place your hands behind and raise your shoulders of the floor. Breathe out, engage your core and bring your head towards your knees. Simultaneously bring your knees towards your chest. Hold the position 1 second and return back to starting position. Follow 20 to 25 reps.
7. Double Side Jack-Knifes
Lie on the left side of your body on an exercise mat. Bring your feet together and place your left hand on your side and bring your right arm behind your head with your elbow pointing towards the ceiling. Engage your core and contract your obliques, raise your upper body and bring your knees towards your chest. Hold the contraction and slowly return back to starting position. Ensure your feet and shoulders remain off the floor. Follow 20 to 25 reps on each side.
8. Reverse Crunch
Lie on an exercising mat with legs straight out, feet together and arms on your sides. Bend your knees and bring them towards your chest until your thighs form 90 degree angle with the floor. This is your starting position. Breathe in and raise your hips off the floor extending your knees towards your chest. Continue the move till your knees touch your chest, hold the move for 1 second and return back to starting position.