Flat Tummy Best Resistance Band Exercises at Home

Fitcozi — Thu, 13 Jul 2023 06:20:14 +0000

Resistance Band For A Flat Stomach

We all aspire to have a healthy and attractive body, which includes a flat tummy and a slim waist. Many people do not find time to go to the gym or exercise center, but you do not need to worry. Resistance bands are an effective exercise tool that can help you achieve a flat tummy. It is a flexible band that you can stretch according to your body shape. Here we will discuss some easy exercises at home using Resistance Bnad that you can incorporate into your everyday life and get a flat tummy:

Plank Exercise:

For this exercise, you will need to lie down flat on double arms. Keep your head down on the ground and keep your body straight. Tense your core muscles well. Try this position for 30 seconds to 1 minute.

Bicycle Crunches:

For this exercise, you must lie flat on your stomach and extend your arms toward the garden. Raise your shoulders off the ground and join hands together. Repeat this 15-20 times.

Criss-Cross Crunches:

For this exercise, you will need to get into the plank position. Now lift one leg forward and drag it on the ground behind you. After that do it back on the opposite side and repeat it with the other leg. Repeat this 10-12 times.

Twisted Mountain Climbers:

For this exercise, you must sit down and extend your arms toward the garden. Now you have to slowly raise your legs forward, then bring them back to normal. Repeat this 15-20 times.

Leg Raises:

For this exercise, you must sit down and extend your arms toward the garden. Now you have to slowly raise your legs forward, then bring them back to normal. Repeat this 15-20 times.

Standing Isolation:

Tie a small loop resistance band to your ankle. Standing, lightly kick your feet out to the side while keeping your left and right shoulders still. Repeat this 15-20 times.

These were some of the exercises that can be done at home, which you can easily incorporate into your daily life. If you do these exercises regularly, it will surely help you to get a flat tummy and a slim waist. Make sure to do all the exercises with proper form.

Flat Tummy 7-Day Diet Plan For Weight Loss

A healthy diet plan is essential if you wish to reduce your belly fat and lose weight. Here’s a 7-day diet plan that can help you get a flat tummy and lose weight:

DAY 1

Breakfast: Oatmeal and precious seeds with a cup of milk or milky tea.
Lunch: A boiled chicken sandwich with a green salad.
Evening snack: Fruit and a protein bar.
Dinner: Vegetable salad and dal rice.

DAY 2

Breakfast: Two eggs and brown bread toast.
Lunch: Chicken Broccoli Stir-fry and brown rice.
Evening snack: One almond cashew and butter mix.
Dinner: Bottle gourd curry, roti, and soya curd.

DAY 3

Breakfast: Fruit salad and yogurt.
Lunch: Tandoori chicken, vegetables, and brown rice.
Evening snack: A glass of papaya juice.
Dinner: Moong dal, vegetables, and rice.

DAY 4

Breakfast: Oatmeal and Namkeen curd of precious seeds.
Lunch: Fried fish and vegetables.
Evening snack: Green soup and plain bread.
Dinner: Arhar Dal, Vegetables, and Rice.

DAY 5

Breakfast: Avocado toast and milk tea.
Lunch: Brown rice and Masoor Dal.
Evening snack: Green salad and curd.
Dinner: Besan chilla, vegetables, and curd.

DAY 6

Breakfast: Fruit salad and yogurt.
Lunch: Chicken breast sandwich and vegetables.
Evening snack: Almond and peas mix.
Dinner: Paneer, vegetables, and roti.

DAY 7

Breakfast: Curd, bottled gourd raita, and roti.
Lunch: Grilled chicken, veggies, and brown rice.
Evening snack: Mix fruits and yogurt.
Dinner: Chana dal, sabzi, and rice.

How Much Weight Can You Lose With Resistance Bands

Resistance band exercises can be an effective way to lose weight. However, it will depend on how you are using the band and how hard and dedicated you are to your exercise regimen. Apart from this, many other factors also matter in losing weight, such as your diet plan, your need for exercise, and the strategic position of your body.

You should lose 1-22bs a week with good workouts and 600 calories per day.

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Full body resistance band workout to build muscle

Fitcozi — Fri, 30 Jun 2023 11:06:21 +0000

Resistance band exercises for muscle gain

Is it true that you are searching for an effective and helpful method for building muscle and shaping your physical makeup? Look no further than a full-body resistance band exercise. These convenient and flexible groups offer a difficult and successful option in contrast to customary weightlifting works out. Whether you’re a novice or an accomplished wellness devotee, integrating resistance groups into your routine can assist you with accomplishing your muscle-building objectives. Prepare to change your body with this far-reaching full-body resistance band workout.

Resistance Band Squats:

Squats are a staple activity for creating solid and strong legs. To perform resistance band workout, place the band under the two feet and hold the handles at shoulder level. With feet shoulder-width separated, crouch by pushing your hips back and bowing your knees. Keep your chest up and center connected all through the development. Push through your heels to remain back up, feeling the resistance of the band escalate the exercise. Go for the gold of 8-12 reps.

Resistance Band Push-Ups:

Push-ups are fantastic for developing chest area fortitude, and adding obstruction groups takes them to a higher level. Place the obstruction band across your upper back and hold the closures with your hands. Expect a push-up position with your hands somewhat more extensive than shoulder-width separated. Bring down your chest towards the ground while keeping a straight line from head to toe. Feel the obstruction band challenge your chest, shoulders, and rear arm muscles.

Resistance Band Twisted around Columns:

For an etched back major areas of strength for and, resistance bands twisted around lines are exceptionally compelling. Step on the resistance band with feet shoulder-width separated and marginally twist your knees. Handle the band with two hands, palms confronting your body. Pivot forward at the hips while keeping your back straight and center locked in. Pull the band towards your middle, pressing your shoulder bones together. This exercise focuses on your upper back muscles and biceps. Perform 3 arrangements of 8-12 reps to amplify your outcomes.

Resistance Band Above Press:

Creating solid and distinct shoulders and arms is fundamental for a decent constitution. Stand on the obstruction band with feet shoulder-width separated and hold the handles or the band at shoulder level, palms looking ahead. Press the band above, completely expanding your arms. Feel the obstruction as you connect with your shoulders and rear arm.

Resistance Band Deadlifts:

To focus on your lower back, glutes, and hamstrings, resistance band deadlifts are an optimal decision. Stand on the resistance band with feet hip-width separated, holding the handles or the band with your hands before your thighs. Pivot forward at the hips, keeping your back straight and center tight. Connect with your glutes and hamstrings to lift you body.

What is Resistance Band and their uses

A full-body resistance band exercise is a phenomenal method for building muscle and shaping your constitution. The flexibility and convey ability of resistance groups go with them a great decision for the two novices and high-level wellness fans. By integrating practices like resistance band squats, push-ups, twisted around lines, above presses, and deadlifts, you can target significant muscle gatherings and accomplish momentous outcomes. Make sure to progressively expand the obstruction as you get more grounded and consistently keep up with a legitimate structure. Prepare to change your body, each resistance band rep in turn!

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