What would be your secret weapon to fight with the extra 10 pounds weight on your body, which you are living with? You really need to follow a fitness plan to burn more calories and win the battle with the excess calories & plumps.
What you have to do to prepare yourself for the fight?
Get into twice a week cardio work out and warm up for 8-10 minutes, then pick up pace for about 15 minutes then again slow down to conventional pace for 4-5 minutes. Other than this, here is a fitness work out plan that you can follow at your women fitness center or even home.
• Dumbbell Squat to Overhead Press
Your position: Bend your elbows, feet hip-width apart, & hold weights at your shoulders
Move: Get your thighs parallel to the floor by bending your knees and getting bit lower down (coming into squat position). Take the hand with dumbbell over the head with arms straight. Come back to the start position and repeat the reps.
• Dumbbell Chest Press on Exercise Ball
Your position: Position yourself on the stability ball with pair of dumbbells in your hand. Hands near chest with elbows bend and palms facing forward. Bend your knees making 90° angle and feet on the floor.
Move: Move the arms straight towards the ceiling and bring them back to the start position. Repeat these steps for 15-20 times.
• Stability-Ball Jackknife
Your position: Place your shins on the exercising or stability ball and come into pushup position. Make sure that your body (from head to heels) in a straight line.
Move: Contract your abs and pull the ball towards you, by keeping your back flat & bending the knees toward your chest. Pause at this position for 2-3 second and return to the start position. Repeat this step for 15-20 times in 3 sets.
• Dumbbell Swing with Biceps Curl
Your position: Stand straight with dumbbells in your hands.
Move: Hold dumbbells at your sides and bring forward the left foot. Bend your knees bringing your thighs parallel to the floor. Curl the weights in front of your chest, palms up. Come back to the start position and repeat the sets with right leg.
• Stability-Ball Hamstring Curl
Your position: Lie down on the floor with face up, arms by your sides, palms up, and calves on top of a stability ball.
Move: Form a straight line from shoulders to heels by squeezing the glutes & raising the hips. You now have to keep your feet flat on the ball by rolling the ball towards you while bending the knees. Roll back the ball by straitening the legs & lowering the body to the floor. Repeat this step for 10-15 times.
With these moves you can easily say good-bye to excess calories, as suggested by the expert at woman gym in Malaysia. If you can add this work out in your routine life, then you can definitely expect the results in few weeks.