Got a little extra junk in your trunk that you just can’t seem to get rid of?
Forget the gym membership, here are a few simple exercises you can do at home before and after work to bust your belly and firm up.
Here’s a breakdown of what you’ll need to do:
- 80x lunges
- 70x squats
- 60-second plank
- 50x jumping jacks
- 40x high knees
- 30x push ups
- 20x burpees
- 10-second side planks on each side
- 3-minute spot run
By following this simple routine twice a day, you can lose 10 pounds in as little as two weeks. You can do this routine once in the morning and a second time in the evening.
How to do It
Feel free to take a few minute’s rest in between each exercise to keep your focus and make sure you perform each exercise properly.
- Start in a standing position with your feet at hip’s width apart. Place your left leg in front of you and your right leg back with your right heel off the ground. Your weight should be focused on your left heel.
- Lengthen your spine and tighten your core.
- As you exhale, Lower your hips towards the floor, keeping your left knee in line with your left ankle and your right knee in line with your right hip as it almost touched the floor.
- Push yourself back up and into your original standing position.
- Repeat, alternating your legs with every lunge.
- Place your feet a little more than shoulder’s width apart, with your toes pointed outward. This will help open up your hips and keep your knees in line with your toes.
- Inhale as you lengthen your spine, tighten your core, and reach your hips backward. You should be doing the same movement as if you were sitting in a chair. As you bend your knees, make sure that they don’t cave inwards or hyperextend to the sides. It’s also important to keep your back straight throughout.
- Exhale as pull your abs and glutes inwards to get back to your original position.
- Repeat in 4 sets of 20 reps, taking a minute break in between each set.
- Go down to the floor on your hands and knees.
- Keep your neck straight with your head facing the ground.
- Place your hands below your shoulders and your knees below your hips.
- Step your feet back one at a time. Your toes should be firmly planted into the floor.
- For more stability, push your knees towards the ceiling and spread your fingers wide.
- Tighten your glutes and core to keep your back straight. Resist the urge to lower your hips.
- Keep your arms and legs tight.
- Make sure to distribute your bodyweight evenly on your hands and feet.
- Breathe deeply and hold the position for 60 seconds.
4. Jumping Jacks
- Stand tall with your feet together and your arms at hip height, with your indexes and thumbs touching. Your weight should be focused on the ball of your feet.
- Jump out, moving your feet into a wide stance. As you jump, swing your arms out to the side and let your hands rest straight above your head with your indexes and thumbs touching yet again.
- Jump back to your original position and repeat, making sure not to jump too high or to let your heels touch the ground.
5. High Knees
- Start jogging on the spot, letting your foot touch the ground for only a second before bringing it up and letting your other foot touch the ground. Your heels should not touch the ground.
- As you jog, keep your chest up, with your shoulders back and your core tight.
- Bring your knees up in a 90° angle to your hip height every time your feet leave the ground.
- Make sure our movements are smooth and controlled throughout the exercise.
- Start in a plank position, with the hands slightly more than shoulder-width apart and the toes braced against the floor. Your core muscles should be tight so that your back and hips are totally flat.
- Look straight ahead and start to lower your body down, keeping your shoulders back and your elbows tucked in as you do so. Make sure not to let your back arch!
- As you exhale, push yourself back up, keeping your core tight.
- Repeat until you’ve finished your set.
- Start in a standing position with your feet at shoulder’s width apart.
- Crouch down so that you’re resting on the balls of your feet with your hands out in front of you.
- Kick back your feet and bend your elbows as if you were doing a push-up.
- Keep your core down as you lower your body to the ground.
- Use your arms to push yourself up and jump forward back into the crouching position.
- Lift your arms above your head and jump upwards. You should land into the standing position.
- Quickly repeat the movement into a smooth transition.
8. Side Plank
- Lie on your left side with your left forearm on the floor perpendicular to your body and your right hand resting on your side.
- Stack your legs and hips and pull your bellybutton in towards your spine.
- Raise your body up by straightening and lengthening the waist so that you are balanced on your left forearm and the bottom of your left foot.
- Hold that position for a slow count of 10.
- Repeat on the other side. As you get stronger, you can hold the position longer
9. Spot Run
This one is pretty self-explanatory: instead of running towards a certain direction, bring your foot back down in the same place every time after lifting it up. Your spine should be straight and tall, with your core engaged, throughout the exercise. Make sure to breathe steady and keep your weight on the ball and center of your feet. To increase the difficulty of the exercise, lift up your knees higher.