Be sure not to tug your head upward with your hands. Keep your head, neck, and back aligned, and avoid arching your lower back as you lift your torso. Repeat the steps to complete a set of 12 crunches. Raise your torso just enough to lift your shoulder blades off of the ground. A crunch can safely engage your abs, but a full sit-up (or raising yourself all the way to your knees) can strain the lower back. [2] X Research source To increase difficulty, try holding a weight over your torso as you do crunches. Start out light, such as with a 5 to 10 lb (2. 3 to 4. 5 kg) plate weight, to avoid injury. [3] X Research source
Keep your knees bent at a 90-degree angle as you hold them directly over your hips. Inhale, then exhale as you lift your hips and lower back off the floor with a smooth, controlled motion. Inhale again as you lower your hips back to the floor, but keep your knees above your hips. Repeat the steps to complete a set of 12 reverse crunches. After the last repetition, lower your feet back to the floor.
As you pedal, raise your shoulder blades off of the floor and rotate your torso to bring your right elbow toward your bent left knee. Then, straighten your left leg as you raise your right knee toward your torso. Simultaneously, rotate your torso to bring your left elbow toward your right knee. Continue to pedal and rotate your torso to complete 12 repetitions per side.
Keeping your arms extended above your head, lift your torso as if you were doing a conventional crunch. Remember to keep your head, neck, and spine aligned, and don’t arch your lower back. As with standard crunches, you can hold a lightweight plate in your hands to add resistance.
Engage your core muscles so your head, neck, and spine form a straight line. Keep your head down throughout the plank so you continually face the floor. [8] X Trustworthy Source Harvard Medical School Harvard Medical School’s Educational Site for the Public Go to source Try holding the plank for 10 to 15 seconds. Continue to breathe as you hold the position. If planking for 10 to 15 seconds isn’t challenging, try increasing the time to 30 to 45 seconds.
Keep your elbow bent directly under your shoulder. Your head, neck, and spine should make a straight line. Continue breathing as you hold the side plank. Try holding it for 10 to 15 seconds, or go for 30 to 45 seconds if a shorter duration isn’t challenging. Slowly lower yourself back to the starting position, then repeat the steps on your left side. To increase difficulty, raise your upper leg off of your lower leg as you hold a side plank.
Keep your head in a neutral position so you’re facing the floor throughout the plank. Your head, neck, and spine should form a straight line. Try to hold the plank for 15 seconds. Continue breathing as you hold the position, then slowly lower yourself back to the floor. If you’re not able to keep your back straight during an extended plank, stick to standard planks.
5 to 10-minute jog 3 sets of 12 repetitions each: standard crunches, overhead crunches, reverse crunches 3 sets of 12 repetitions per side: bicycle crunches 2 sets of 30 seconds: standard planks, extended planks 2 sets of 30 seconds per side: side planks
Everyone’s body is unique, but you might see results within a few weeks. Don’t be hard on yourself if it takes longer. Try to focus on being as healthy as possible instead of pushing yourself and risking injury. Additionally, if you’re just starting, it’s wise to take it slow. Try starting with 2 sets of 10 repetitions for each exercise, then gradually work your way up to 3 sets of 12 reps. Avoid exercising or stretching if your muscles are sore. If you have a muscle strain, working out will make matters worse.
Jogging, sprinting, then jogging again is a form of interval training. This type of cardio exercise is a great way to burn fat. [15] X Trustworthy Source PubMed Central Journal archive from the U. S. National Institutes of Health Go to source In addition to running, you could swim laps, ride your bike, do jumping jacks, and jump rope.
The right amount of protein per day depends on your age, sex, and activity level. In general, go for at least 5 1⁄2 to 6 1⁄2 oz (160 to 180 g) of per day. For example, have 4 oz (110 g) of grilled chicken over a salad for lunch, and 3 ounces (85 g) of salmon for dinner. [17] X Trustworthy Source USDA Center for Nutrition Policy and Promotion U. S. agency responsible for promoting good nutrition based on scientific research Go to source If you’re highly active, you might need even more daily protein. Learn more about your specific requirements at https://www. choosemyplate. gov.
When you’re hungry between meals, grab a healthy snack, like a banana, apple, or carrot sticks.
You might have heard that you need to cut carbs to lose weight. Consider a ketogenic diet, at least temporarily, if you need to lose fat. If you’re not following a ketogenic diet, healthy grains are an important part of your diet, and they provide your muscles with the resources needed to grow. Just don’t overeat them.
Additionally, steer clear of unhealthy snacks, like chips, and processed meats, such as deli meats and bacon.
As a rule of thumb, go for at least 8 cups (1,900 mL) of water per day. Keep in mind when the weather’s hot or you’re working out a lot, you’ll need to drink more to make up for excess sweating.
