A trainer breaks down eight of his best-recommended floor workouts for women to lose weight and get into shape.
alone won't be enough to reduce fat. However, when combined with a mindful diet, a calorie deficit, and aerobic exercise, core sculpting workouts can melt away fat to reveal a tight, toned midsection. Core training is also very important in postpartum recovery, which is something any woman who has given birth must deal with.Planks engage the core muscles deeply, helping women strengthen their midsection, improve posture, and burn calories efficiently.
Start by standing up straight with your feet together and the jump rope handles in each hand. Hold the jump rope handles at hip level with your elbows close to your body. Begin swinging the jump rope over your head, creating a circular motion with the rope. As the rope starts to come down in front of you, jump slightly off the ground. As you jump, allow the rope to pass beneath your feet. Keep your jumps light and controlled, landing softly on the balls of your feet.
Begin by lying on your side with your legs bent at a 90-degree angle, your feet together, and your head resting on your arm. Keep your feet touching and your heels together throughout the exercise. While keeping your feet touching, slowly lift your top knee as high as you comfortably can, opening your legs like a clamshell. Pause for a moment at the top of the movement, focusing on squeezing your glutes and engaging your hip muscles.
Stand with your feet hip-width apart. Run in place, bringing your knees as high as possible. Alternate legs quickly. Complete three sets of 30 seconds.Burpees are a full-body workout that elevates heart rate, making them ideal for torching calories and boosting metabolism. Start in Tadasana, then step your left foot back into a wide stance. Bend your right knee to a 90-degree angle, keeping it directly above your ankle . Open your hips and arms wide, extending them parallel to the ground . Reverse your warrior by dropping your left hand to your left leg and reaching your right arm up and back. Straighten your right leg, and hinge at your waist, reaching your right hand toward the ground . Return to Warrior II. Repeat on the other side.
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