Lose Fat At The Belly + Thighs at The Same Time | 2 in 1 Weight Loss Exercises | Lose Weight at Home
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- Опубликовано: 13 июн 2024
- Losing fat in specific areas like the belly and thighs requires a combination of full-body exercises, targeted movements, and a healthy diet. Here's a 2-in-1 workout routine that targets both the belly and thighs, helping you lose weight effectively at home.
Warm-Up (3-5 minutes)
1. *Jumping Jacks*
- Perform for 1 minute to get your heart rate up.
2. *High Knees*
- Perform for 1 minute to activate your leg and core muscles.
3. *Leg Swings*
- 30 seconds each leg, front to back, and side to side.
Belly and Thighs Workout Routine (15-20 minutes)
#### 1. *Squat to Knee Lift (3 minutes)*
- Works: Thighs, glutes, core
- How: Stand with feet shoulder-width apart, squat down, and as you stand up, lift one knee towards your chest. Alternate knees.
- Reps: 3 sets of 15-20 reps
#### 2. *Mountain Climbers (3 minutes)*
- Works: Core, legs, cardio
- How: Start in a plank position, drive your knees alternately towards your chest as fast as possible.
- Reps: 3 sets of 1-minute intervals
#### 3. *Lunges with a Twist (3 minutes)*
- Works: Thighs, glutes, obliques
- How: Step forward into a lunge position, twist your torso towards the front leg, then return to standing. Alternate legs.
- Reps: 3 sets of 10-15 reps per leg
#### 4. *Plank with Leg Lifts (3 minutes)*
- Works: Core, glutes, thighs
- How: Start in a forearm plank position, lift one leg towards the ceiling, lower it back down, and switch legs.
- Reps: 3 sets of 15 reps per leg
#### 5. *Bicycle Crunches (3 minutes)*
- Works: Obliques, lower abs
- How: Lie on your back with hands behind your head, lift your legs and bend them at 90 degrees. Bring your right elbow to your left knee while straightening your right leg, then switch sides in a pedaling motion.
- Reps: 3 sets of 20-30 reps
#### 6. *Glute Bridges (3 minutes)*
- Works: Glutes, hamstrings, core
- How: Lie on your back with knees bent, lift your hips towards the ceiling, then lower back down.
- Reps: 3 sets of 15-20 reps
Cool Down (3-5 minutes)
1. *Standing Forward Bend*
- Hold for 1 minute to stretch your hamstrings and lower back.
2. *Quad Stretch*
- Hold each leg for 30 seconds to stretch your quadriceps.
3. *Child’s Pose*
- Hold for 1 minute to relax your entire body.
4. *Seated Hamstring Stretch*
- Hold each leg for 30 seconds to stretch your hamstrings.
Additional Tips for Best Results
1. *Healthy Diet*
- Eat a balanced diet with plenty of vegetables, lean proteins, and whole grains.
- Avoid sugary drinks and snacks, and limit high-calorie foods.
2. *Hydration*
- Drink plenty of water throughout the day to stay hydrated and support metabolism.
3. *Consistency*
- Perform this workout routine 4-5 times a week for optimal results.
4. *Cardio*
- Incorporate additional cardio exercises like brisk walking, jogging, or cycling to increase calorie burn.
5. *Rest and Recovery*
- Ensure you get enough sleep and rest days to allow your muscles to recover.
By following this exercise routine and maintaining a healthy lifestyle, you can effectively work towards losing fat in the belly and thighs at the same time.
#homefitnesschallenge #challenge #exercises 
Хобби
1 support = happiness in the life ❤
رح اجربها …بعد اسبوع واشوف النتيجة ذكروني ❤
اوكي رردي علينه بالنتيجه مو اتغلسين مثل بعض البنات 😅
النتيجه اى
النتيجة
@@SarahAhmed-jm8jfههه اوك
@@user-lp8gh6ef6tهو بالاول تكون التمارين متعبة بعدين تعتادو عادي ❤
النتيجة كانت حلوة طبعا مع الالتزام كنت 52 cm صرت 41cm
Thank U!!
I am gonna try this workout starting from to day and will be updating my progress for 5 days
Srry for not updating
But I lost around 3 cm on the left leg and 2.5cm on the right leg Also I lost 1 inch around the waist!
Definitely recommend you guys trying!
..
Ok gonna try this
.Day 1✅:A bit of pain but pushed in
Someone update me
Please make playlist 200 video
I’ll be doing this for about 2 weeks! *like to remind me!*
Day1: ✅ soo hard, I trust this so much even without comments, I’ll do it!😊
Day2:
Day3:
Day4:
Day5:
Day6:
Day7:
Do update your results. Will be following you!
How is it going????
I like your video ❤😍😍
I love thick thighs, I just want to slim my waist 😊
Doing this for 2 weeks.Current weight:63 kg Goal:50 kg
1.day: My whole body burnt from the exercises
e
reminder
I'm going to start by tomorrow morning and after one week I'm gonna edit the results
Results?
Do you have to do it everyday for a week or just once?❤
Every day 😅
Unnie the workout that you write in description how to do that and this workout you right in description is important to do??
А почему это всё на одну ногу ?
Do you have to do it everyday for a week or just once?
Definitely not just once that's for sure
I did this a few days ago so ill start from there
Day 1: Completed! No change
Day 2:Completed! Abs started to form
Day 3: i can see a difference, legs became a tiny bit skinnier
Day 4:
Day5:
Day 6:
What time you can do exercise??
day 4???
Unnie,,, I'm so tall😢 how can I dicrease my height by exercises,,??? 😭😭😭
Even l m tall be proud of ur height
Can you donate me a little length 🙂😢
Thanks too much
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@@RifaAktar-xl8if Are you an Arab Army?
@@user-rl7cp7vd6m I did not understand the meaning
@@user-rl7cp7vd6mno i think not cause she writes in her channel by indian language
@@RifaAktar-xl8if I mean, are you a fan of the Korean band BTS?
How many days??
7
@@_.-Addy-._Thank you
@@VanshSandhu44k np