The 5 most effective workouts

So... you are ready to lose weight, tune your abs, etc but do not have time to go to the gym or want to spend money on those expensive machines AND also .. you want it from home! If so, this is the right article for you. But how can you achieve this? Of course, we all have busy lives and cannot dedicate many hours a day to reach these goals. But the good news is that it is possible to reach these goals with appropriate advice about the right exercise techniques. However, it is not gonna be an easy path because the most important is that you must be very motivated and constant. In addition, a healthy life style including a logical diet is also important but this is the focus of other or our articles.

The second best in our opinion is probably the classic push-up exercise in order to strengthen the upper body (chest, shoulders, and triceps) and core (abdominal muscles). Beginners can first do push-ups by spreading their fully extended arms slightly more than shoulder width apart with their hands against an unmovable object like the edge of a kitchen countertop. Then bend your elbows until your chest almost touches the edge of the counter op, allowing only your toes to bend and keeping your back and legs in a straight line. Then push your body away from the countertop until your arms are again fully extended. As you progress, you should use lower stationary objects (for example, a stationary bench) and eventually do the push-up with your hands on the floor.

Our third pick is the standard abdominal crunch, as an excellent way to strengthen and define those abdominal muscles (commonly termed a “six pack”). There are two ways to start: either with you lying on the floor or on a non-slip rug with your hands placed lightly behind your head (never pull your head up with your hands or arms) and with your knees bent so your feet are flat on the floor. Some experts suggest doing the same with your knees bent and your feet not touching the floor. When you keep your feet off of the floor, it helps you avoid arching your back, a problem that can actually weaken the abdominal muscles. The “crunch” is done by not arching the back. The lower back is pushed downward and then contracting the abdominal muscles and tucking in your chin slightly, lift your neck, shoulders, and back off of the floor. Experts suggest you hold the raised position for a second or so before returning slowly to the starting position. A variation to strengthen and define the oblique abdominal muscles uses the same technique except you must twist your abdomen to the right or left before lifting the head, shoulders, and back. Although many people think the way to lose belly fat is to do crunches, it is not. Belly fat that covers up those “six packs” is reduced by burning more calories than you take in, so, paradoxically, if you want that “six pack” to show, most of your effort should go into not eating many caloric foods.

And finally our #5 pick .... Lunges work the same large muscle groups as the squats, but can work additional leg muscles and improve balance. Lunges are done by taking a big enough step forward that the knee forms about a 90-degree angle. However, you must to keep your spine in a neutral position (upright position, no bending forward). Your trailing leg, at the same time, should have its knee come close to the floor and have the toes accept significant body weight. Then, return to a standing position and repeat with the other leg. After you master the lunge, you can vary the exercise by placing the advanced leg to the right or left to mimic more variable movement, such as the angles you might encounter during a nature hike.