Lose the Flab to Get Fab: Exercises to Tone and Tighten

There are exercises that don’t just help you lose your fat, but they also help you to boost your calorie burn, get a sleeker body and build some extra muscle. Each exercise involves multiple muscles of your body and burns more calories than single focused exercises like biceps curls. Moreover, each of these exercises that have been reviewed by OROGOLD Cosmetics also help you to build your posture, shape your body and get rid of that unsightly flab. So check out a few exercises that help you lose the flab to get fab.

Woman doing lunges on the beach with weights

Standing Lunges

Lungers are an extremely effective way of toning your butt and thigh area. All you need to do is stand on your feet, keeping them apart from each other at a shoulder’s length. Next up, place your Ieft foot forward, keeping the forward leg centered over the ankle and ensuring that the knee doesn’t  go beyond the toes. Push off with your heels in order to maintain your balance. While coming back to your normal position, focus on straightening the knee and the hip. Then follow the same procedure with your right leg and keep repeating the routine as directed.

Legs up at 90 degrees from ground for crunches

Legs Up Straight Arm Crunch

The Legs Up Straight Arm Crunch helps you to tone your abs. This routine can also be performed with the help of a dumbbell if you’re looking to make the exercise more challenging. Start off by lying on your back and maintain your leg posture at 90 degrees from the floor.  Straighten your arms (use a dumbbell if you wish to) and then curl upper back and your shoulders off the floor with the help of your abs. You also need to pull your arms all the way to the ceiling. Hold the posture for a second and slowly lower your shoulders back towards the floor. Don’t forget to ensure that you keep your legs and arms straight all through your exercise.

Bridge and pike exercise on yoga mat

Bridge & Pike

The Bike & Pike routine starts off by lying back on the floor with the right knee bent and your heel placed on the floor. The left leg should always be placed straight out. Next up, raise the hips and your back to create a bridge with your body. Hold your posture and then lower your hips on the floor. Follow this by crunching your abs and raise your upper body as well as your left leg to an angle of 45 degrees to create a V shape. Lower your chest down on the ground, allow your hands to fall behind your head, but ensure to keep your leg off the ground. This entire routine is considered as a single set. You need to complete the routine about 30 – 45 times, in sets of 10 – 15.

 Beginning position for leg raises

Lying Leg Raises

The Lying leg raises helps you to tighten and tone the skin around the lower abdominal area. Start off by lying flat on your back and then raise your legs to an angle of 90 degrees. Maintain the posture of your legs and keep them as straight as possible while you lower them in front of you till they almost touch the floor. Lift them back again to the 90 degree position and continue the routine. Remember, your legs should not touch the floor, but should come quite close to touching it when you bring them down in front of you.

 

Donkey Side Kick

Start off with a table top position and lift your knees a few inches off the ground, balancing your weight on your hands and your toes. While your leg is still bent and your right foot is flexed, raise the right leg to the side until the inner thigh becomes parallel to the ground. Extend the leg and kick before returning your legs to the starting position. Repeat the routine 10 times with your right leg and another 10 times with your left leg.

Make Yourself a Priority

The modern day woman needs to juggle between things like her career, family, kids, friends, relationships, colleagues and community involvement. As a result, she hardly ends up having time for herself. According to recent research, modern day women are less happy when compared to the women from 40 years ago. There could be a number of reasons for the same, but the lack of “me” time seems to be one of the biggest factors. The amount of pressure and stress put on women leaves them neglecting personal care as they channelize all their energies in taking care of their other responsibilities. However, having some occasional “me” time can do wonders in balancing out a woman’s life. In fact, it is more than likely to help a woman to take care of her other responsibilities better. So how to take out the time to make that happen? To answer this question, you need to take care of two things and two things only – making yourself a priority and scheduling your “me” time.

Before we talk about “me” time and how to fit it into your schedules, you need to understand its importance. The best way to look at the problem is to consider yourself to be a sportsperson. You need to train diligently to hone your mental and physical skills, but you also need to offer your body and mind with the necessary rest in order to be fresh and fit on the match day. Most sportspeople prefer to spend some “me” time the day before the match as this helps them perform better. Now that you’re convinced of its importance, lets talk about scheduling some “me” time in your day to day routines.

Accommodating “me” time into your routine is similar to scheduling any other appointment and it is as important as those business meetings and pediatrician visits. “Me” time helps you to recharge your batteries and rejuvenate your minds. And this ultimately allows you to perform better in all other aspects of your life. You already live in a multi-tasking society. Hence, finding out the time is not a problem. Finding the will to find the time is the issue. And you don’t need too much time either. Spending anything between 5 – 30 minutes on yourself on a daily basis should do the trick. Here is a list of things that you can do to spend time with yourself depending on the time available.

Woman drinking a cup of coffee on porch

For Women who have 5 – 10 minutes

  • Stretch yourself, put on your headphones and go for a walk around the block. If going outside is not your thing, up and down a flight of stairs should also do the trick.
  • Call a friend to chat. No, this doesn’t mean planning a meet or talking shop. It simply means chit chat.
  • Sit on the porch with some coffee and a newspaper or with some coffee only. Watch the clouds sail away, listen to the birds chirp and immerse yourself into nature. No forms of electronics allowed.
  • Focus on your breathing. Allow your mind to wander, dream of faraway places, dream of those exotic things you want to see. Just go where your breathing takes you.
  • Spend time with your pet. Cuddling with your pets and playing with them is an instant mood lifter.
  • Listen to some music. Immerse yourself into the beats and shake a leg to those rhythms.

Woman reading a book

For Women who have 10 – 30 minutes

  • Continue with the book that you’ve been reading. Try out a crossword puzzle or update yourself with the latest gossip on your favorite blog.
  • Go for a brisk walk or jogging in a nearby park.
  • Spend time doing little things at home such as putting a bouquet together, trimming the bush, etc. Remember, this should include things that you enjoy doing, not things that are a part of your daily chores.
  • Soak yourself in a bathtub. Treat your body to some fantastic bath goodies and don’t forget that glass of wine.

 Woman at the spa

For Women who have 30 – 60 minutes

  • Go to a spa or the local salon for a massage, manicure or pedicure service.
  • Take a nap. Rejuvenate yourself before you begin to work again.
  • Practice a hobby. This could be anything you like – playing a sport, learning a new skill, fishing, etc.
  • Go for a long walk with a friend or a loved one. Just stroll along and enjoy the day. It’s about relaxing and enjoying your surroundings, not racing to the finish line.

 

If you don’t find anything that works for you, try out something else. Remember, there is no hard and fast rule on how to spend “me” time. Ultimately, you should be doing things that allow you to relax your mind and your body.