There are exercises you can do for quick weight loss, but none of them are quick fixes. Actually implementing a lifestyle change is what it takes to lose weight and keep it off, fitness expert Hannah Bronfman says.
“Not only does it involve all major parts of the leg but it activates my nervous system, which is super important,” track legend Julian Reynolds says.
The plank is almost every professional’s favorite. It certainly is one of the “most basic and fundamental exercises that if done right can really make a difference,” Brian Mazza, a rising force in the fitness industry, says. “Planks work not only your core and your abs but your back and glutes as well and no matter how fit you are these are still challenging.”
Pilates mat techniques are fantastic, fitness expert Hannah Bronfman says. “Lots of abs, legs and butt you can do while on a mat.” Also, exercising while on your period can be really beneficial to help alleviate cramps, she adds.
One of the most effective abs exercises that Reynolds recommends is also the plank, with a simple addition. “If I had to choose it would be Plank alternating Knee To Elbow because it targets the obliques while simultaneously working other parts of the abdominal,” she says.
Reynolds recommends the Barbell Upright Row for the shoulders because “it gives the definition I’m looking for and I am forced to keep my core engaged.” To ensure proper form with this exercise, it’s important to keep your spine flat and your core tight as you row.
Crunches can help flatten your stomach if done right. Many people tend to do this on a flat surface which doesn’t provide lumbar support, Reynolds says. “To be effective, you should use a something like a Swiss ball that will give you the lumbar curve you should keep when doing crunches.” Your muscles are working harder than normal because you have to balance yourself on an unstable surface to sculpt your core and tone your muscles.
Going back to basics is always a good choice. “Even when you really don’t feel like it, I suggest doing some light cardio – you’ll definitely feel a difference after the workout,” Bronfman says. “Now, thanks to Tampax Pearl Active, you can work out without worrying about leaks. The MotionFit protection that moves with your body so you can get out there and move every day of the month,” she adds.
Push-ups, simple but powerful movements that can be used to increase your overall fitness, are a challenging upper-body, bodyweight exercise. They primarily target the pectoral (chest), anterior deltoid (rear shoulder), and triceps muscles, which means they’re ideal for building total upper-body strength. Do them correctly and you’ll see a difference in no time. Try Spider(wo)man pushups (by bringing one knee to your chest) to make it more difficult.
“I love pull-ups,” Mazza says. “They will always stay difficult and there are so many different pullups you can do.” Use just your body weight or, for some added challenge, add some heavier weights, he adds. You have to keep your core tight and engage the back as you descend from the bar – the slower the better. The body should be in a straight line. Don’t lift your legs or swing.
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