Sometimes, we just don’t have enough time to go to the gym anymore. It might be a busy day in the office or the chores may be piling up or we simply just don’t want to go out and brave the Manila traffic. This shouldn’t be a reason for you to skip your workouts because, whether you like it or not, your belly fat will still grow regardless of the traffic situation in Edsa if you don’t do anything about it. It’s best to arm yourself with these 5 exercises that you can do at home when the need arises. You don’t need much equipment, just a yoga mat and a towel will do.
- OVERHEAD TOWEL SQUATS
Hold on to a towel with both hands and stretch it as wide as you can above your head with your elbows extended. Squeeze your shoulder blades together and tighten your core as you squat down as low as you can. Maintain tension on the towel and keep your elbows extended the entire time. Go as low as your flexibility allows you. At the start it won’t be too low so be patient and work your way down. Do 10 reps for 3 sets resting for 1 minute in between sets.
- SIDE PLANK WITH KNEE TO CHEST
This is a variation of the side plank exercise, which amplifies the intensity on the abdominals and obliques. Get on the side plank position with your feet planted on top of each other and your right arm placed on the floor while maintaining a neutral spine. Lift your left foot 1 inch from the right foot and then bring your left knee as close to the chest as possible. Bring it back to the starting position and repeat. Stay on side plank throughout the entire 10 reps. Repeat with the other side for 3 total sets per side.
- HINDU PUSH UPS
The push up is one of the best exercises you can do for your core and torso. If you find the basic push up too easy, this variation will challenge your arms and shoulders a lot more as well as your anterior core. Start on a push up position then bring your hips up going on what looks like a downward dog position. Lower your chest towards the floor and then swoop forward while bringing your hips down and your chest up, reverse the movement and then repeat for 10 reps and 3 sets.
- LEG LOWERING
Lie down on your back with your hands on the floor stretched out to the side. Raise your legs up and brace your abdominals as you slowly lower your legs to the floor. Once your feet touch the floor, slide your feet towards your butt and then raise your legs from there. Once you’re stronger, you can just raise your legs straight up once they touch the floor. Repeat the movement for 8-10 reps and for 3 sets.
- HIP LIFTS
When training your core, you can’t forget about your posterior chain. Since we’re assuming you don’t have equipment at home, one exercise you can do is the hip lift. Lie down on your back with your knees bent and your feet planted on the floor. Raise your hips from the floor and squeeze your glutes while making sure your hips stay fully extended. Slowly lower your butt to the floor and then repeat for 10 reps and 3 sets.