Give these exercises 20 minutes daily to get rid of belly fat and build abs
So, it’s time to start your stopwatch and get going.
- 2 minutes of hopping
- 2 minutes of jumping jacks
- 2 minutes of high-knees
- 2 minutes of crunches
- 2 minutes of leg raise
- 2 minutes of leg press
- 2 minutes of V-ups
- 2 minutes of toe-touch
- 2 minutes of mountain climber
- 1 minute of commando plank
- 1 minute of plank
And now, it is time to catch your breath and sip on some water once your heart rate is back to normal.
You must be thinking that why is it that we have picked only these 11 exercise? Well, the reason is pretty simple. This session is a mix of everything. If you’ll observe this HIIT session carefully then you’ll see that it is divided in three parts:
Part 1 is about warming up
The first three exercises are all about warming your body. While hopping will charge up your lower body, the jumping jacks will get your entire body in motion. Also, we all know that the lower abdomen is the hardest of all to tame and that’s why high-knees are incorporated to warm that part up.
According to a study published in the Journal of Exercise Rehabilitation, if you warm up before starting the workout for a particular body part then it improves your performance and enhances the impact of the exercise.
Part 2 caters to your abs
From the fourth to the ninth exercise we have only concentrated on your abs. If you notice carefully, we have taken care of all three fractions of your abs i.e. upper, middle, and lower. Crunches are for upper abs. Leg raises and presses are for lower abs. V-ups and toe touch for the middle abs and mountain climbers for the entire area. Now, that’s power-packed, isn’t it?
Part 3 is all about core tightening
If you want a well-shaped frame then you can’t skip planks. Planks engage your core to the fullest and create maximum tension in all the segments of your core. The Journal of Physical Therapy Science suggests that doing planks will also help in strengthening your abdominal muscles that will also help in improving your posture and balance.
So, do try this 20-minute core challenge every alternate day to get those packs that you always dreamt of.