Fitness trainers know what they’re talking about, but sometimes they miss these key exercises that you can do at home while watching TV. For the best results, do these exercises every other day. Eat a clean diet that is filled with fresh vegetables, lean proteins, beans, nuts, seeds and whole grains. Drink a minimum of 60 ounces of water and herbal tea with lemon every day.
1. Top exercise: Vacuum Pose
This is really a fancy name for a version of sucking in your belly. Everyone has sucked in their bellies before, nevertheless they don’t integrate it into an exercise program. Done regularly, you’ll lose inches from your waistline… as many as 3 inches in a month.
How to do the Vacuum Pose:
1. Get on your hands and knees, it is important to keep your back curved for a proper “Vacuum”.
2. Exhale all the air from your lungs, and squeeze your diaphragm.
3. Suck your belly in, try to expand your lungs like if you were breathing but don’t let any air in. Use your diaphragm to suck in your belly very tight. Feel your stomach squeezed against your spine
4. Hold the pose for 10 seconds
5. Release and breath a few times, then Repeat.
6. Repeat for 5 minutes (or more) this is perfect to do while watching TV, especially commercials… so no excuses!
2. Next, the best squat for cardio…Hindu Squats
All squats are fabulous, but hindo squats are amazing for endurance, speed and explosive lower body power! No need for weights, which can increase chances of injury. Hindu squats are great for your body, knees included, the key is to ease into them slowly. When done properly you will also incorporate deep breathing.
How to Do The Hindu Squat
1. Start with your feet shoulder width apart and your hands pulled into your chest.
2. While keeping your back straight. squat down and bring your arms down behind you for balance.
3. Roll up onto the balls of your feet as you lower down, at the very bottom you will almost be up on your toes.
4. At the bottom of the squat, swing your arms forward as you push up off your toes.
5. Reach you arms out in front of you as you come to the top. Once you reach the top, your heels should be touching the floor again and then you pull your hands back in towards your chest. Repeat steps 1-4.
6. Breathing is very important, exhale on the way down and inhale on the way up. Do this for each and every rep. The breathing is as important as the movement.
7. Start with 20-30 reps and slowly work up to 500. Within time, you will want to do this for 500+ reps for 15 minutes straight. This is easier said than done…and is a serious cardio workout.