5 exercises to melt fat from belly and hips

If you want to strengthen your hips and belly muscles, watch these extremely easy exercises you can do through your everyday tasks. Even if you can’t find the time for complex physical exercises, you can forget about spending hours for your workout with this short program.

1. High Knees Exercises

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Begin jogging in place, lifting the knees as high as you can.
Try to lift your knees up to hip level but keep the core tight to support your back.
For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
Bring the knees towards your hands instead of reaching the hands to the knees!



2. Squat Jacks

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– Stand with your feet shoulder-width apart and slightly turned out, in a deep squat. Put your arms in a “goal post” position with elbows bent and close to your thighs.

-Jump up explosively, bringing your feet together and clapping your hands above your head. Keep your core engaged.

-Jump your feet apart, landing with control, and lower your body back into the sumo squat position with hands up to complete one rep.

-Continue for 30 to 60 seconds



3. Bicycle Crunchers

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– Lie flat on the floor with your lower back pressed to the ground (pull your navel in to also target your deep abs).

– Put your hands behind your head, then bring your knees in towards your chest and lift your shoulder blades off the ground, but be sure not to pull on your neck.

– Straighten your right leg out to about a 45-degree angle to the ground while turning your upper body to the left, bringing your right elbow towards the left knee. Make sure your rib cage is moving and not just your elbows.

– Now switch sides and do the same motion on the other side to complete one rep.

4. Burpee Exercises

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– Stand straight with your feet shoulder width apart and hands by your sides. This is the start position. In one smooth motion, squat down and place your hands palms down on the floor in front of your feet.

– Lean forward, so your weight is on your hands, at the same time jumping your legs out behind you until they are fully extended. Your body should form a straight line with your weight supported on your toes and the balls of your feet and your arms fully extended. (In a push up position)

– Jump your feet out by spreading your legs, so that they are wider than hip width apart, then immediately jump them back together. Complete 1 full push up. Jump your feet forward to just behind your hands. Use an explosive motion to push through your heels and return to the start postion.

5. Lunge Jump Exercises

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-Jumping lunges are amazing exercises to lift and round buttocks. Jumping lunges are another great variation to work on some explosive strength and variety!

-Stand with your feet hip width apart. Place your hands on your hips.

-Step forward with one leg, lowering down on the other until your knee almost touches the floor. Your front foot should be directly below your knee.

-Push up explosively off of your front foot, trusting your knee upwards and pushing upwards off your back leg to jump into the air.

-Whilst in the air, swap your legs over so you land into a lunge on your other foot.

-Repeat with the other leg.

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