Fat Burning Exercises You Can Do At Home - ARTICLE GATE

 

The approach of spring brings excitement, motivation and being open to new experiences. Using this “renewal” time to start sports or try new exercises is the perfect way to lighten the weight of winter and revitalize the body and mind . It also allows you to meet the summer with a strong, firm and healthy-looking body. In the spring period, when social isolation will continue to a large extent, turn  the nature's renewal time into your own sports motivation with fat-burning exercises you can do at home .

fat burning moves

Ideal exercise routines consist of many different movements aimed at working every part of the body, strengthening muscles and burning calories. Cardio exercises such as jogging and cycling, which increase the heart rate significantly, accelerate the burning of calories , which is the main source of weight loss . Strength training, on the other hand, supports muscle formation and helps to burn localized fat. For this reason, the fastest and most effective results are seen with fat burning exercises that include cardio and strength training together . Create your ideal routine with fat burning exercises that you can easily follow at home and focus on every part of the body! 

Belly melting movements

A calorie-controlled diet aimed at weight loss throughout the body, as well as exercises to strengthen the abdominal muscles, accelerate the burning of stubborn fat in the belly area. The exercise routine prepared by Aysun Düz and Erdi Yetgin for the abdominal area, which can be applied in the home environment, consists of movements such as classical but very effective sit-ups, bicycle spins, scissors that anyone can easily do.

leg slimming exercises

After the belly, the most common complaint is stubborn fat, which is seen in the hips and legs. Just like the waist circumference, the tightening of the hips and legs can be achieved with exercises that work the right muscles. The following series, in which Aysun Düz makes the lower part of the body work intensively, provides slimming with leg and hip exercises that provide fat burning and strengthen the muscles.  

Inner leg melting movements

The most difficult part of the legs to get into the desired form is always the inner legs . Performing movements that strengthen the inner leg muscles is the biggest help in turning the stubborn fat in this area into muscle and thus obtaining a slimmer appearance. 

1) Sumo squat

While the classical squat movement works mostly the hips and outer leg muscles, the Sumo squat activates the inner leg muscles thanks to a small change of direction of the feet . Unlike the squat movement that everyone knows, all you have to do is open your feet to the sides wider than hip-width and squat as if you are sitting upright! This exercise also helps prevent cellulite formation . You can practice this movement 30 times in sets of 3. 

2) Skater

Skater movement gives the feeling of skiing where you are, like its meaning in English . In the skater movement that starts standing upright, the weight is given to one foot and the other foot is taken to the rear diagonal and squat is done to one side of the body. Then it's time to bend over by crossing the other foot. This exercise, which is applied 30 times in sets of 3, is a very effective movement  that provides fat burning by working the inner leg muscles each time you move to the starting position .

3) Uphill!

Replacing your normal walking track with an uphill track or using the incline feature of your home walking machine to create a mini hill for yourself allows you to give special attention to your inner leg muscles without much effort. When walking uphill, the outer leg muscles and the inner legs, which do not work as much as the hips, start to get stronger and firmer on a flat surface. 

arm thinning movements

Having a healthy and strong upper body enables us to perform movements that require arm and shoulder muscles , such as carrying heavy bags, carrying bags, opening doors and jars, with greater ease and fluidity. The right upper body exercises make life a lot easier, while at the same time bringing tight and slender looking arms and broad and attractive shoulders. Here are arm slimming exercises that you can easily apply at home using only your own body weight !

1) Tricep dips

Sit on your mat with your knees bent in front of you on your hips. Place your hands on the ground behind you at shoulder level, fingers pointing at your feet. Lift your hips off the ground and straighten your arms by slowly straightening your elbows from bent position. Then bend your elbows and place your hips back on the mat. Repeat this 30 times. 

2) Reverse plank

Sit on the mat with your legs straight in front of you. Place your hands on the ground at shoulder level with your fingers pointing towards your feet. Lift your hips off the ground and straighten your arms, transferring all your weight to your hands. In order to stay stable in the air, get support by squeezing your hip and abdominal muscles as well as your arms . Stay in this position for a few seconds. Return to the starting position. Repeat 20 times . 

3) Plank shoulder taps

Get into a push-up position with your hands aligned and straight under your shoulders, feet hip-width apart, and back on your toes. Then, transferring all your weight to the right side of your body, raise your left hand in the air and touch your right shoulder slightly. Return to the push-up position. Tap your left shoulder with your right hand, repeating the same movement for the other side . Return to the starting position. Repeat the movement 30 times,  alternating left and right .

4) Up-down plank 

Get into a push-up position with your hands aligned and straight under your shoulders, feet hip-width apart, and back on your toes. Then lean forward by placing the forearm of your right arm on the mat. Place the front of your left arm on the mat, followed by the right. Spend a few seconds in the forearm plank position with all your weight on your forearms. Then return to the first plank position on your right hand first, followed by your left hand. Repeat the movement 30 times,  alternating left and right .

5) Superwoman 

on your belly; Lie on the floor with your arms forward and your feet hip-distance apart from each other. As you inhale, lift your arms, shoulders, feet, and legs off the ground. In the meantime, keep your weight on your hips and abdomen, which remain on the ground. As you exhale, return to the mat, starting position. Tighten your abs and glutes to increase the effect of the movement by raising the arms and legs higher . Repeat the movement 30 times.