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Consistency is Your Mere Weapon People who start their fitness journey feel discouraged when they don’t see unrealistic results. Eventually, they think that nothing is working out on them and crawl back to junk food and sugary drinks. However, the secret of getting fit is conscious and consistent efforts. Showing yourself daily for that 45 minutes workout coupled with a nutritious diet. Furthermore, you have to gulp the harsh truth down your throat that if you give up once, then your destination will go farther and all your efforts will be ruined. In the end, you are left with no other choice but to live a healthy lifestyle.
Clamber your way to a stronger core with the mountain climber – a full-body exercise that should be in every cardio circuit.
How to do:
- Drop into a top press-up position, supporting your weight on your hands and toes, with your arms straight and your legs extended like in a pushup position.
- Keeping your core intact and your shoulders, hips and feet in a straight line throughout, bring one knee towards your chest, then return it to the starting position.
- Repeat the movement with another knee, and then continue alternating legs throughout.
- 20 Reps from both the legs (3 sets)
Single Leg Circles
If you’re a fan of pilates, then you’ll love this classical Pilates mat exercise. With strengthening your quadriceps and hamstrings, this exercise also challenges your core strength and pelvic stability.
How to do:
- Start on your back with your legs extended on the floor, arms at your side.
- Engage your core by pulling in your abdominal muscles. Extend your one leg straight toward the ceiling.
- Inhale and cross the extended leg up and over the body. It angles up toward the opposite shoulder and over the outstretched leg.
- Lower the leg down towards the centre line in a circling motion while exhaling.
- Keep control on your stretched leg and then sweep it around back to centre at your starting position.
- Do six to eight circles in this direction, then reverse, starting your circle by exhaling and then reaching your extended leg out to the side and then circling back toward and over the body.
- Repeat steps 1 to 4 on the opposite leg and finish it with another stretch.
This is one of the most effective exercises which works your abs directly. It can be performed by imagining there is a vertical line which divided your body into two equal halves.
How to do:
- Start by sitting on the floor, with your knees bent and feet flat on the ground.
- Then, lean back a little so that your upper body is in a 45-degree angle.
- Link your hands together in front of your chest, then brace your core and raise your legs up off the ground.
- Rotate your arms on one side and then on another direction. This counts as one rep and you can also hold weight from both your hands.
This great isolation exercise works the sides of your abs and makes the definition clearer.
How to do:
- Lie back on a mat with knees bent, arms at your sides, and palms facing ankles.
- Raise your head and shoulders a few inches off the floor, making sure to keep your chin off your chest.
- Then, reach toward your ankles in a little pulse, raising your head and shoulders another couple of inches off the mat.
- Hold for one count, and return to starting position. Then, repeat it toward another direction. This counts as one rep.
- Perform 2 sets of 10 to 12 repetitions.
Work your abs with this classic core-buster which not only helps in improving your core strength but also brings substantial benefits for the strength and flexibility of your hips and lower back.
How to do:
- Start by lying down on a mat. Lay flat with your arms at your sides and legs stretched out next to each other, then raise both legs.
- Lift them in a perpendicular position until they are pointing at the ceiling, or as near as you can get. Keep your toes pointed.
- Then return them back at the same pace.
- Shoot for three sets of 10 reps.
By consistently doing these exercises will bring tremendous results and will make you mentally stronger as well. The only thing standing in between your fitness goals is the excuses you tell yourself that you can’t be fit and get back in shape. So, get rid of them all.