Sure, here's a simple 10-minute exercise routine you can do at home to target lower belly fat and slim your waist:
1. *Jumping Jacks (1 minute):* Start with jumping jacks to get your heart rate up and warm up your entire body.
2. *Mountain Climbers (1 minute):* Get into a plank position, and quickly alternate bringing your knees in towards your chest, as if you're climbing a mountain.
3. *Russian Twists (1 minute):* Sit on the floor with your knees bent and feet flat. Lean back slightly and lift your feet off the floor. Hold your hands together and twist your torso from side to side, touching the floor beside you with your hands.
4. *Bicycle Crunches (1 minute):* Lie on your back, lift your legs off the floor, and bend them at a 90-degree angle. Bring your hands behind your head, and bring your right elbow towards your left knee while straightening your right leg. Switch sides in a pedaling motion.
5. *Plank (1 minute):* Hold a plank position on your elbows and toes, keeping your body in a straight line from head to heels. Engage your core muscles and hold.
6. *Side Plank (30 seconds each side):* Rotate onto one side, supporting your body with one forearm and the side of one foot. Keep your body in a straight line and hold the position, engaging your obliques.
7. *Leg Raises (1 minute):* Lie on your back with your hands under your glutes for support. Lift your legs straight up towards the ceiling, then slowly lower them back down without touching the ground.
8. *Flutter Kicks (1 minute):* Lie on your back with your hands under your glutes. Lift your legs off the ground a few inches and alternate kicking them up and down in a fluttering motion.
9. *Burpees (1 minute):* Stand with your feet shoulder-width apart, then squat down and place your hands on the floor. Jump your feet back into a plank position, do a push-up, then jump your feet back towards your hands and explode up into a jump.
10. *Cool Down (1 minute):* Finish with some gentle stretching to cool down your muscles, focusing on your abs, back, and legs.
Remember to stay hydrated and listen to your body. If any exercise causes pain beyond normal muscle fatigue, stop immediately. Consistency is key, so aim to do this routine regularly for best results.
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7 май 2024
