SIMPLE EXERCISES TO REDUCE SUBCUTANEOUS FAT

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Subcutaneous fat lies just below the skin and an excess of it will yield a plump appearance. Men tend to store excesses in their abdomen, chest, and shoulders. Sometimes referred to as android fat distribution, this can lead to an apple-shaped appearance. Women tend to store excesses in their hips and thighs, known as Gynoid fat distribution. A pear-shaped appearance is the result.

When it comes to societal perception of looks, a surplus of subcutaneous fat is generally viewed as unattractive and most want to get rid of it. While excesses of this type in your stomach aren’t exactly healthy, having too much doesn’t pose any additional risk than too much in other areas of your body.

1. Reverse Curl with Ball:

reverse-curl-with-ball1

How to Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.

2. Lie On Your Stomach:

lie-on-your-stomach2

How to Do:

  • With elbows bent and close to your waist, lift your entire body into a plank position.
  • The entire body is in a straight line parallel to the floor and resting on your forearms and toes.
  • Use your abdominal and back strength to maintain this position.
  • Slowly return to starting position.

3. Crunches:

Crunch

How to Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.

4. V-Ups:

v-ups4

How to Do:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.
  • 5. Alternating Toe Touches:

    alternating-toe-touches5

    How to Do:

    • Lie on your back with your back pressed against the floor.
    • Elevate one leg up in the air while slowly lifting your torso off the ground. U
    • Using the opposite arm, reach over and try to touch your toe. Remember to exhale while perform this part of the exercise.
    • Slowly begin to lower your torso and arms back down to the starting position while inhaling.
    • Repeat the movement on the other side. Repeat the movement.
    • Try for three sets of 30 reps on each side.

    6. Burpees:

    burpees6

    How To Do:

    • Start by crouching on your toes with your palms on the ground.
    • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
    • Then quickly hop back up to the starting position and stand up straight with your hands in the air.
    • Repeat at least five times more.

    7. Swiss Ball Rollouts:

    swiss-ball-rollouts7

    How to Do:

    • Take a plank and make it even better. There are many variations of swiss ball roll out but the basic exercise begins with your hands on the swiss ball (elbows are fine too).
    • Hold the plank position then slightly roll the ball forward.
    • Hold the position for 3 seconds and then roll back to your starting position.
    • The see-saw back and forth movement that you do with control and stability is a fantastic core exercise because
    • it puts a great deal of stress on the abs, obliques and lower back muscles.

    8. Russian Twist:

     


    Whether you run, cycle or hike, your legs and lungs are accustomed to getting a good workout. But what about your upper body? Strong arms help hold you up while on the bike; they help you power up hills whether you’re running or walking. The good news is it doesn’t take long to firm your upper body—the following routine takes less than 10 minutes to complete.

    The GIFs below will teach you how to perform each exercise. Do the entire workout once—it should take you about eight minutes, so no excuses! And if you’re looking for a crazy-tough routine, rest for 90 seconds, then repeat the entire circuit one more time.






    The GIFs below will teach you how to perform each exercise. Do the entire workout once—it should take you about eight minutes, so no excuses! And if you’re looking for a crazy-tough routine, rest for 90 seconds, then repeat the entire circuit one more time.

    Circuit 1

    Diamond Push-Ups

    Start in a plank position. Bring index fingers and thumbs to meet, forming a triangle under chest. Bend elbows and lower torso as close to ground as possible. Push through palms to straighten arms. Modify this move by dropping to knees. Do 10 reps.

    ""

    Superman Holds With Squeeze

    Lie face down on mat and hold arms out to sides at shoulder-height, thumbs facing up. Lift chest, arms and legs off ground simultaneously. Pause, then lower back to mat. Do 10 reps, then rest for 30 seconds.

    ""

    Circuit 2

    Plank Ups

    Start in a forearm plank. Keeping abs tight and spine long, pick up right arm and right palm on ground. Repeat on left side, ending up in a high-plank position. Now reverse the movement, replacing right palm with right elbow and left palm with left elbow. That’s 1 rep. Be sure to keep hips still and facing the ground throughout the routine. Do 10 reps, alternating starting arms with each rep.

    ""

    Inchworm to Push-Up

    Start standing with feet hip-width apart. Hinge forward at hips and place palms on floor, bending knees as needed to reach. Walk hands forward so that you’re in a plank position. Do 1 push-up, keeping elbows close to torso, dropping to knees if needed. Walk hands back toward feet and stand up. That’s 1 rep. Do 10 total. Rest for 30 seconds.

    ""






    Circuit 3

    Dive Bomber Push-Up

    Start in a downward facing dog position. Sweep chest down and through arms lowering through a push-up. Straighten arms end in a cobra position. Now push through palms and hips to return to downward facing dog. That’s 1 rep. Do 10 reps.

    ""

    Tricep Dips

    Stand in front of a chair or couch seat. Place hands on seat with fingers pointing forward. Keep back flat and walk legs out in front of body. Bend arms and lower butt toward ground, being sure to keep elbows directly behind body. Straighten arms to complete 1 rep. Do 10 reps.

    ""

    Circuit 4

    Burpees

    Your favorite. Our favorite.

    Start standing. Squat down until hands touch floor and kick feet back into a plank position. Drop chest to floor, then jump feet wide, then to the sides of hands, then back to standing position. Jump up and immediately move to the next rep. Do as many reps as you can for one minute. Your goal: Do at least 15 reps.

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    ” data-medium-file=”” data-large-file=”” class=”aligncenter size-full wp-image-1536″ src=”https://i2.wp.com/womensmap.com/wp-content/uploads/2017/07/Russian-Twist8.jpg?resize=458%2C489″ sizes=”(max-width: 458px) 100vw, 458px” srcset=”https://i2.wp.com/womensmap.com/wp-content/uploads/2017/07/Russian-Twist8.jpg?resize=458%2C489 458w, http://womensmap.com/wp-content/uploads/2017/07/Russian-Twist8-281×300.jpg 281w” alt=”russian-twist8″ width=”458″ height=”489″ data-jpibfi-post-excerpt=”” data-jpibfi-post-url=”http://womensmap.com/articles/exercises-to-reduce-subcutaneous-fat/” data-jpibfi-post-title=”Simple Exercises to Reduce Subcutaneous Fat” data-jpibfi-indexer=”2″ style=”box-sizing: border-box; border: none; vertical-align: middle; max-width: 100%; height: auto; display: block; margin: 5px auto 20px;”>How to Do:

    • Begin in a seated position with bended knees and flat feet.
    • Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles.
    • Stretch your arms out in front of you and twist the torso from side to side.
    • For more intensity, tap the floor to the right of your hip and then the left side.
    • To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands.

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