First, lie on the floor and with your knees bent, lift your legs so that your thighs and stomach are at approximately 90o. This is the starting position for the Crunches. Next, cover your ears with your hands and lift your upper body so that your elbows touch your knees or thighs. Hold the position for 2 seconds before returning to the starting position. During all this time, keep your legs as they were in the starting position. If you have difficulty keeping your legs elevated, you can place a cushion or chair to support your legs. Eventually, you should progress to a stage where you don’t need the support.
This exercise trains the upper abdominal muscles. Do this 10 to 20 times a day. You can alternate this exercise with alternating crunches where the right elbow touches the left knee and vice versa. The alternate crunches train the side abs.
4) Leg lifts
To get started with leg lifts, first find heavy furniture that you can grab onto. Lie down on the floor and reach out to support the furniture (preferably the furniture legs). Keep your arms half bent. Raise both legs (keeping them straight, do not bend your knees if possible) so that your thigh and stomach are approximately 90 degrees. This exercise can pose difficulties for many of us. If you find it difficult to lift both legs, you can try starting one leg at a time.
This exercise works the lower abs and is especially good for reducing abdominal or belly fat as we call it. Do this 10 to 20 times a day.
5) Knee lifters
Again, look for heavy furniture that can support your weight at home. This time you will need to hold it for support, so make sure the height is comfortable for you. Place both hands on the furniture with your body in an upright position and your legs shoulder-width apart. Begin by bending one of your knees and slowly lifting that leg up to your chest. Lower your leg slowly and proceed to repeat the action with the other leg.
Every time you raise your leg and lower it, it should count as one. Do this 20 to 40 times a day. This exercise strengthens the thigh muscles.
6) Tip Toe-ing
This exercise is similar to the Knee Raiser. Again, place both hands on the furniture to support yourself with your body in an upright position, but keep both legs together. Begin by wiggling your toes up and down. Do this 20 to 40 times a day. This exercise strengthens the calf muscles.
Each of the above exercises will take less than 5 minutes, doing all 6 should take a maximum of half an hour a day. It doesn’t matter if you are looking to lose weight or just stay active, these exercises are very helpful in staying reasonably active.
These exercises work the major muscles in your body and strengthen them for higher intensity workouts. This is very important, especially if you are obese. Since this routine is for beginners only, you should move on to higher intensity workouts after a few months for better weight loss results. However, don’t skip to start harder workouts right away! If you skip basic training, you risk injuring yourself from exercises your body can’t handle.