Although there are a bunch of easy exercises that can help a person lose weight and tighten the stomach and chest, for any strength exercise to be effective, it must be done at an intensity that fatigues your muscles. By doing exercises in a circuit, you maximize the volume of exercise in the shortest amount of time. By limiting the movements to body weight exercises, you eliminate the need for equipment, making it easy to find the time and space to complete the moves. Complete the exercises in the order that they are presented. For best results, complete the circuit three times.
Pushups are the perfect exercise for a person attempting to tighten the stomach and chest to perform. Beginners should start on their hands and knees with their toes on the ground; more advanced exercisers can perform pushups on their toes. A basic pushup calls for the hands to be wider than shoulder width apart. Feet and knees should be together, and to keep the head in proper alignment, eyes should gaze at a spot on the floor a few inches forward. Deeply inhale through the nose as you bend your elbows wide and lower your chest towards the ground. Exhale through the mouth as you push up for one rep. Repeat 15 times to complete the first exercise of the circuit.
Cardiovascular exercise is a must to meet weight loss goals. Instead of logging long, boring workouts on cardio equipment, insert short bursts of body weight cardio into your strength circuit. Jumping jacks are the simplest move to do because you have most likely done them before. A proper jumping jack begins standing with feet together, arms at the sides, the navel drawn into spine. As you jump your feet apart, keep a slight bend in the knees, and forcefully raise your hands over your head. Continue jumping for 30 seconds.
A plank is the key exercise to tightening your stomach. This exercise targets the innermost muscle of the abdomen that runs horizontally and acts as a natural corset. To perform a plank correctly, lower to yourself on your hands and knees. Place your forearms on the ground parallel to one another. Keep the top of your head in front of your hands, and rise up to your toes. Tighten your abdominal muscles and your glutes, reach your heels backwards and gaze between your hands. Hold for 30 seconds.
The final move of the circuit raises your heart rate while working your chest and stomach muscles. Begin in a standing position, with your feet together and your arms stretched overhead. Bend your legs and reach your hands to floor in front of your feet. Jump your feet backwards until you are in a plank position on your hands and toes. Immediately jump your feet forward to your starting position and jump towards the ceiling, driving your hands up above the head. Continue this movement for 30 seconds.
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