Where are my Cardio lovers?! This Standing ABS Workout for you! This STANDING ABS CARDIO Workout will help you Burn Belly Fat without planks and sit ups.
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Total-Body Benefits of Cardio to Lose Belly Fat Workout
Relaxation : Regular exercise can increase self-confidence, improve your mood, help you relax and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety.
Rest : Rest is physically necessary for the muscles to repair, rebuild, and strengthen. It allows your body to adapt to your work and improve your performance. It restocks glycogen stores (the fuel for your workouts), builds strength and reduces fatigue. It helps prevent overuse injuries. It's important that you rest on a rest day and this means doing lighter activities and varying your training schedule to include active recovery. A rest day allows your body to consolidate the hard work you've been doing. Muscles recover, adapt and become stronger and your nervous system has a chance to regenerate.
Recharge : Physical and Mental Recharge are key to a healthy body and a healthy mind. Taking good care of your body can make it easier to recharge your mind. Being stressed can take a toll on your body, even if you don’t have a very physical job. You can help recharge your body in so many ways and when it comes to recharging your personal battery, it’s important to pay attention to your mind too! Thinking about the things that stress us out often makes it harder to recharge.
Some things you can do to soothe and energize your mind...
Take a warm bath - A warm bath can be relaxing especially with Epsom Salts that contain chemicals believed to remove toxins, improve muscle function and reduce inflammation linked to stress.
Use an exfoliating scrub that can help recharge your body by improving blood circulation. Look for scrubs containing natural ingredients, such as oats or salt. Gently rub them onto wet skin and rinse off with warm water. Good circulation can help reduce your stress levels, boost your energy and keep your body healthy.
Change your diet - your energy levels are greatly impacted by your diet. Experts recommend a mix of complex carbohydrates, such as whole grains and starchy vegetables, with lean proteins and healthy fat at each meal. It really is possible to cook and eat nutritious meals, even if you have a busy schedule.
Stretch - a stressed, exhausted body is more prone to injury than one that’s relaxed and healthy. You can help recharge by stretching your muscles for just five minutes every few days.
Exercise - when you’re very exhausted, it can be tempting to just sit in front of the TV after a long day, but that can just makes you feel even more tired! Instead of sitting down to recharge, try getting up and moving around.
Aromatherapy - scents such as Lavender and Sage are believed to be particularly relaxing to those under stress. Some aromatherapy essential oils can be mixed with a carrier oil and massaged directly onto the body, rubbed on the wrists or diffused into the air.
Get more sleep - sleep is the ultimate body recharger. Set up a healthy sleep schedule by going to sleep and getting up at the same time every day.
Make a list of your accomplishments - it is common to feel like you can’t keep up or are not doing enough. If you’re feeling overwhelmed, sit down and jot down a short list of your accomplishments. This can give you motivation and energy to move forward.
Let go of past mistakes - a common source of stress comes from focusing on past mistakes. Help let go of the past by focusing on your goals for the future.
Do something fun - having fun is an important part of staying mentally healthy. Taking a weekend trip, seeing old friends or going out can help.
Spend time with close friends and family - good people tend to radiate good energy. Recharge by spending more time with people who boost you up as opposed to those who bring you down.
Write in a Journal - keeping a journal is a great way to help reduce stress by expressing your feelings. Try to write for at least five minutes a day, at the start or end of each day. Doing so can also help you sort through any problems you might be facing.
We can help you with this on the 5 Day Better You Program
Cardio to Lose Belly Fat Workout! What are we doing in today's workout?!
Weights to Side Body : This move is performed while standing and by starting with your hands hanging down holding the weights. By lifting them out to the sides until just below the level of the shoulders you will get the full benefits of this exercise. Stand with your legs slightly apart and bring your weights out in front of you, then bring the weights out to the side. Keep bringing them in from side to side, then all the way up and release! The results are at the end of the Rainbow!
Wood Choppers Left & Right : Introduce and increase to heavier weights to challenge yourself! Stand straight with your feet shoulder width apart and holding your weights with both hands. Squat to halfway and twist your core, squeezing your glutes as you move up and down. Keep your feet hip width apart and your movements smooth and steady, not swinging! Pivot from side to side as you rotate your core, tap and extend keeping the movement power resistant! As you move from side to side go down to the ground and come up to the other side. Push your arms out nice and strong and keep pushing forward, twisting your body as you come up. Pull your core in tight and keep your elbows lifted and stay focussed! Rest and change to the other side. Tap down to the ground, push those weights out and squeeze!
Overhead Press to Waist : The overhead or shoulder press is one of several exercises you can use to build and maintain shoulder strength. Take your weight over the top of your head and bring it down from side to side. Take it up to the top and squeeze in and out. Keep breathing to get the oxygen through to your muscles. Squeeze your elbows together and pull your core in tight. Push through, twist to the side and squeeze!
Standing Knee to Chest Left & Right : Stand still with one weight and bring your arm and the weight across your body. Move the opposite arm to the opposite leg. Ensure that you have little to no weight in your foot that you lift up and move up to the elbow. As your elbow comes down stay strong and in the zone! Stay focussed and push a little bit further each time. extend your arm up and squeeze across your body. As you squeeze and extend tap to the side. always keep going to make a difference each and every time! This exercise strengthens your glutes and so it is important to engage your glutes to maintain balance. Squeeze your glutes when lifting your knee up and always keep your upper body straight.
Across Body Mountain Climbers : Come down to the ground, onto your knees and into a high plank position. Keep your wrists under your shoulders and your core engaged so that your body forms a straight line from heels to ankles. Bring right knee in toward left elbow, then return to starting position. Bring left knee in toward right elbow, then return to starting position. Continue to alternate. Add a weight in if you want a bit more challenge! Lift the weight and move the weight each time across to the other side of the mat. Push your feet down onto the ground and Do Not Quit!
Weight Overhead to Straight Bicycles : Take your body into a full sit up position. Lie on your back, bend your leg and move your legs in a straight bicycle action. Bring your arms up higher over the top of your head, holding the weight and staying strong! Move and extend your leg a bit longer each time and move your knees away from your body. Have your hands flat on the floor and your legs straight out and up in the air. Alternate your legs so that your other knee comes in as the other one goes out. So as your legs are extending you are staying up in a crunch position. Make sure you sync your knees as you turn your elbows into those knees. Keep your your chin neutral and turn.
Full Sit Up Press : Sit-ups are a traditional bodyweight exercise that strengthens your core. This move increases the challenge by firing up your shoulders and chest with the added resistance of the pressing motion and, because you are holding a weight it will increase the intensity in your abs giving them a killer move for sure! The Full Sit-Up Press is an effective and functional exercise to balance out your workout routine. We all need strong core and shoulder muscles because we use them in our everyday life. Total body exercises like the Sit-Up Press will help you to improve your posture, walk taller and prevent injury!
Lie back and hold the weights in both hands above your head. Lift up your body, squeeze your core in tight, move up and lie back down again. Extend the weights above your head and bend your knees slightly, keeping your heels firmly on the ground. Hold the weights at your chest as you sit up. Extend your arms once you get to the seated position. When you sit up, lengthen your spine by sitting up as straight as possible. Roll back onto your back with control by engaging your abs.
Russian Twists Elbow to the Ground : The Russian Twist is an effective way to build your core and shoulders. It’s a popular exercise among athletes as it helps with rotational movement, which happens often in sports. It may look like a simple movement, but it requires a lot of strength and support. Use two weights and make a Russian Twist with your elbows. Sit on your booty and slowly move one elbow back onto the mat. Sitting on your booty with your legs bent, move one arm at a time with the weight lifting up through your chest. Keep your elbows up and move gently backwards and forwards. Press your feet into the floor or extend them straight out as you get a feel for the movement.
Breathe steadily and deeply, exhale with each twist and inhale to return to the centre position. As you twist, keep your arms parallel to the floor or reach down to tap the floor beside you. Engage your abdominal and back muscles throughout the exercise. Maintain a straight spine and avoid slouching or rounding your spine. Allow your gaze to follow the movement of your hands.
Give this 10 minute workout routine or get the full 30 minute workout on the BTES App!
Another great workout video to help you lose Belly Fat is the Full Body Fat Burn Cardio Workout! This is a perfect no Jumping Cardio Workout - Enjoy!
Leave your comments below, let me know what workouts you want to see next!
Love,
Rebecca
