Fat Burning Exercise At Home

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1. WIDE STANCE SQUATS

The first exercise of this workout will help you to work your hamstrings and quads. On top of that, it will strengthen your hip muscles,glutes, lower back, abs, and core muscles.To do the exercise correctly, stand straight with your legs wider than shoulder-width apart.Such a wide stance will work your hip muscles and glutes better than the usual shoulder-width stance. Besides, it will take some pressure off of your knees.As soon as you're in the correct position,imagine that you're going to sit down and start to lower your butt. Your knees should point out, but at the same time, be in line with your feet. Dip as low as you can and freeze in that position for several seconds.After that, return to the initial standing position.

Do 30 reps in total.

2. PILATES LEG LIFTS

This exercise targets your thighs, glutes,obliques, and abdominal muscles. It involves your inner thigh muscles and, thus, leads to the appearance of a thigh gap. On top of that, when you do it, you automatically pull your abs in and up, which makes them more defined and also improves your balance.

Lie down on your side and make sure that your ankles, knees, thighs, hips, and shoulders are aligned. Extend your legs completely and either prop your head on your hand or lean your upper body on your elbow.Raise your leg as high as you can. Don't hurry;your movements should be slow and controlled.Stay in this position for several seconds, then lower your leg back to the floor.

Repeat this exercise 30 times for each side

3. BRIDGE RAISES

Thanks to this exercise, your glutes, thighs,and abs will get more toned and defined. Plus,you'll greatly improve your posture and strengthen your core, which, in turn, will help you to get rid of lower-back pain.

Lie down on your back with your legs bent at the knees and your feet close to your butt, hip-width apart. Put some object, for example,a pillow or a towel, between your knees. After that, lift your hips off the floor, hold at the top for several seconds, and lower back to the initial position. When you raise your hips, don't forget to squeeze the object you have between your knees as tightly as you can. Also, make sure you don't rush and pay attention to every movement. Your body should form a straight line from the knees up.

4. BUTTERFLY STRETCHES

If you thought that stretching couldn't help you to get a thigh gap, think again! Butterfly stretches not only open up your thigh and hip muscles and improve flexibility, but also loosen and lengthen the inner thigh muscles.

Sit on your training mat or just on the floor with your back straight. Bend your knees and place the soles of your feet together so that the whole construction resembles a butterfly.Move your heels as close to your groin as possible and start to flap your thighs up and down. Count to ten, stop moving your thighs,and bend your head toward your feet. If you feel a slight stretch in your thighs, you're doing everything correctly!

Repeat this exercise 5 times but be careful not to apply too much pressure on your muscles.

Otherwise, you may harm yourself.

5. LATERAL LUNGES

Lateral lunges target your inner as well as outer thighs. As a result, you work on your thigh gap and simultaneously reduce outer thigh "saddlebags." As a pleasant bonus, this exercise also tones your glutes and tightens your hips.Stand up straight with your legs apart. Then step to the right with your right foot. Squat as low as you can and, at the same time, straighten your left leg. Then raise and move your right foot back to the initial position. Repeat the same movement with your left foot.

Repeat this exercise 30 times alternating right and left sides.

6. STAR JUMPS

An exercise as simple as jumping up and down can actually make a world of difference to your thighs! This movement also gets your heart rate up and is great for the whole body toning thing.

Stand straight with your feet together and your hands on the hips. Remember that your toes should point forward.Then, bend your knees and jump straight up while extending your legs to the sides and your arms above your head. From the side, your body is supposed to resemble a 5-pointed star, with your legs, arms, and head forming its points.Bring your feet together while landing.

Repeat this exercise 10 times.

7. SCISSOR KICKS

Scissor kicks not only shape and tone your thighs but also do wonders for your abs!

Lie down on your back with your palms flat on the floor and your legs stretched out. Then raise your legs off the floor. Your right leg needs to be a bit higher in the air than your left one. There should be a 45-degree angle between them.Start switching your legs in the air as if they're a pair of scissors cutting paper.The more pointed your toes are, the better you'll work your thighs.

Do 2 sets 30 reps each.

8. CROSS STEPPING

What would you pick: going up the stairs ornusing an escalator? Well, if your ultimate goal is beautiful thighs, the only correct answer is walking, or even running, up the stairs. This can also be a perfect warming-up exercise before your workout.The best way to perform this exercise is on a staircase, but make sure that you hold onto the railing for balance and safety. When you make the first step, cross one leg over the other and move up to the next stair. After that, repeat the same movement with the other leg and keep going this way until you're at the top of the stairs.

9. STABILITY BALL SQUEEZE

To do this exercise, you'll need an exercise or a Swiss ball. The ball shouldn't be too heavy; otherwise, you won't be able to use it. The stability ball squeeze is an effective exercise that targets your thighs directly on top of that, if you do this exercise while lying down, it works your abs, glutes, and core muscles.If you're a beginner, you can do this exercise in a sitting position. Otherwise, you can lie down on your back, although your position will still resemble some reversed way of sitting.Anyway, if you're sitting, make sure that your heels stay on the floor, and your feet are parallel to the floor,Position the ball between your thighs and squeeze your legs as closely together as possible.Stay this way for a minute or so, then relax.

Do as many reps as you can.

10. CHAIR SQUATS

For this exercise, you can actually use a chair or pretend that there is an invisible chair behind your back. Whatever you choose, chair squats will make your lower body stronger. Stand straight with your feet hip-width apart. Your weight should be centered on your heels;then your abs will automatically draw in and up. Move your lower body down as if you're going to sit on a chair. Freeze at the lowest point and stay there for several seconds. Then return to the initial position.

Repeat this movement 10 to 15 times and do 3 sets of chair squats.As you see, usually this workout takes no more than 10 to 15 minutes. Remember that if you don't want your thighs to bulk up, you should do these exercises in moderation and avoid eating a lot of protein before your workout.

Do you know any other exercises that help to get that desirable thigh gap? If so, sound off down in the comments! If you learned something new today, then, share it with a friend

EXERCISE NUMBER ONE>> BRIDGE<<

the basic pit bridge is one of the most common and plastic exercises for losing sight back so let's get to it shall we first of all lie on your back bend your knees while keeping your feet flat on the floor then raise your hips off the floor your body will form a straight line from your shoulders to your knees freeze in this position for about one or two seconds and then slowly lower back down we're setting the clock up let's start the basic hip bridge works not only your hips and butt but also your stomach and back among its other positive effects are reducing pain in the knees and the back and improving posture yeah you will get all of this if you do it regularly how are you doing by the way keep going actually there are also other types of bridges you can try such as a single leg bridge inverted bridge narrow bridge and others but concentrate on a basic hip bridge for now and well done let's move right along to the next exercise.

EXERCISE NUMBER TWO>> LUNGES<<

of course you've heard about lunges this simple exercise will help you achieve not only beautiful thighs but also strong and awesome legs let's begin first and foremost stand with your feet slightly apart and then take a big step forward with your right leg in this position your side has to be parallel to the floor lower your body until your right knee is at a 90 degree angle then return to the starting position and your time starts now lunges are exceptionally great for strengthening your muscles and improving both your coordination and flexibility they build and sculpt different muscles including your quadriceps hamstrings and guilty as Maximus Plus lunges are very easy to do as they do not require any special equipment you're doing great keep going,you can also try performing lunges with dumbbells to make it more challenging or side lunges which will work both your inner and outer side okay one more time good job

EXERCISE NUMBER THREE>> SINGLE LEG CIRCLE<<

another important exercise that you should add to your workout list if you want to lose some thigh fat it takes only a couple of minutes but gives it great effect in the long run so here's how you should do it to begin with lie on your back with your legs extended your arms should be placed at your sides with your palms facing down lift your right leg over the ground so that it'll point to the ceiling circle your leg clockwise and counterclockwise and then lower it back down do the same thing with your left leg increase the size of the circle you make gradually[ are you ready let's go.]

the single-leg circle is originally one of the Pilates exercises for improving your core strength and pelvis remember not to let your hips or shoulders lift off the floor this is one of the key factors of this exercise because only while you keep your shoulders and hips stable do your abs get a proper workout.

You also have to breathe correctly inhale for the first half of your leg circle and then exhale for the second half repeat after me inhale exhale yes exactly like that and stop

EXERCISE NUMBER FOUR>> LEG LIFTS<<

and whole leg lifts and hold is another great way to work your thighs legs and abs as you probably already know pretty much every exercise routine includes this productive and basic workout and we also doing it right now the algorithm from doing listen holes is simple the first thing you have to do is to lie down on the mat facing upwards placing your legs close to each other then lift them up about a hand length over the ground while keeping your knees and ankles held together hold your legs in this position for a couple of seconds and then lower them back down one two three go.

Remember it's important not to lift your shoulder all your legs should be working it might be hard at the beginning but keep working the results you'll get are worth it.

- great a couple more times like hip bridges there are different kinds of leg lifts for example you can place the ball between your feet while lifting them for an additional service.

we are almost done nice job now you're ready to do the final exercise

EXERCISE NUMBER FIVE>> SQUATS<<

every good workout contains good old squats it is undoubtedly one of the most popular and effective exercises ever and it's a final part of our exercise routine so let's get to it.

stand with your feet slightly apart and then bend in a sitting position and so your sides are parallel to the floor stay in this position for some time and then go back up you know what to do now let's get started.

squats trained a lot of muscle groups such as quadriceps and hamstrings as well as making your bone stronger they'll help you build muscle lose weight get toned and be overall stronger and healthier who doesn't want that right well you're already on your way to all of it don't forget to keep your arms parallel to the floor as well not then too quickly or flips our stomach too far forward there's no need to rush just slow down and do a proper job.

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1www.quora.com/What-are-the-best-exercises-to-lose-belly-fat-2/answer/Muhammad-Muhammad-Lawal-1