Cardio (or aerobic) exercises will help your body lose excess weight. Core exercises will help firm your muscles. While you can perform core exercises to firm up your waist, without cardio the muscles will hide underneath a layer of fat.The ideal amount of exercise is 45 minutes of moderate aerobic exercise at least three times a week.
 This exercise will strengthen your quadriceps. Sit on an exercise mat with both your legs extended straight out in front of you. Draw your right knee in towards your chest and hold it there with both your hands. Flex your left foot. While keeping your left leg straight, lift your left leg as high as you can off the ground and hold for as long as you can.Repeat this exercise with your left leg as many times as you can, then switch and do the same with your right leg.
Perform this exercise at least three times a week.
 This exercise will strengthen your chest muscles. Start by getting down on your hands and knees on your exercise mat. Keep your arms and back straight. Then bend your arms so you lower the front end of your body till it almost touches the ground. Hold your body there for a moment then push back up.Repeat this exercise as many times as you can.
Perform this exercise at least three times a week.
 This exercise will strengthen your abs. Start by lying on your back on your exercise mat. Lift your legs off the ground so your thighs are at a 90 degree angle to the floor and your calves are at a 90 degree angle to your thighs. Place both your hands on your chest. While keeping your legs in exactly this position, lower them to the ground and touch your heels to the ground. Then, using your abdominal muscles, lift your legs back up again.Keep your back lying straight on the ground throughout this exercise.
Repeat this exercise as many times as you can.
Perform this exercise at least three times a week.
 This exercise will strengthen your upper abs. Lie on your back on your exercise mat with your knees bent and your feet flat on the ground. Fold your hands behind your neck — try to get your fingers to touch your shoulders. Lift your upper body off the ground using only your stomach muscles to perform a crunch and then lower yourself back down again.In order not to hurt your neck, pretend you have a tennis ball under your chin and against your chest. Your chin shouldn’t get any closer than this to your chest.
Repeat this exercise as many times as you can.
Perform this exercise at least three times a week.
 This exercise will strengthen your legs. Find a wall that is clear of furniture and other items. Stand with your back to this wall and start to lower your body like you were sitting in a chair. As you lower your body, rest your back against the wall. Rest your hands lightly on your thighs. Hold this position as long as you can.Keep your feet hip-width apart throughout this exercise.
Work yourself up to holding this position for 60 seconds.
Keep your back straight against the wall. Your thighs should be at a 90 degree angle to the wall and your calves should be parallel to the wall.
Perform this exercise at least three times a week.
 This exercise will strengthen your lower back. Lie flat on your stomach on your exercise mat. Extend your legs out behind you and your arms out in front of you. Lift both your arms and legs off the ground at the same time and hold in this position as long as you can.Repeat this exercise as many times as you can.
Perform this exercise at least three times a week.
 Many of us have work lives that don’t allow for much daily movement — usually because we’re stuck at a desk, staring a computer screen all day. Make the effort to get up and walk around every so often when you’ve been sitting awhile. If possible, opt to work at a standing desk.Any small activity you can add to your day that gets you moving is helpful:


Get off the bus a stop early and walk the extra distance.
Purposely walk up and down every aisle at the grocery store, even if you only need a few items.
Park your car at the far end of the parking lot rather than near the doors.
 Using the hula-hoop is a way to get in your cardio exercises while doing something fun. Plus, it can burn the same amount of calories as running on the treadmill and it’s low-impact, so you won’t hurt your knees.In order to engage your core muscles when using the hula-hoop, make sure it stays above your hips.
Hoops for the purpose of exercise have added weight to them in order to help with your workout. Look for a hoop that’s at least 40” in diameter and weighs about 1 – 2 pounds.
Add hula-hooping to your exercise routine such that you do it 30 minutes at a time, at least three times per week.
Perform a combination of cardio and core exercises.
Try the seated dropkick.
Do some push-ups.
Execute a leg drop.
Crunch your abs with the X crunch.
Sit in an invisible chair.
Be a Superman.
Change your daily habits.
Add hula-hooping to your exercise routine.
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