No matter which type of gym-goer you are, even if you have just started going to the gym or you are an advanced one, if your focus is on fat loss, it’s our top 8 exercises to help you become stronger & fitter. You can break some of these exercises depending on how you like to train.
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Those are the top eight exercises to help you get stronger and fitter, whether you’re a beginner or a frequent gym-goer.
You can divide these exercises into several training sessions per week, depending on how you enjoy training.
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Back Squat
The back squat is another crucial move to master as it engages multiple muscles at once and is excellent for developing total muscle and strength.
Ensure your back is straight and avoid rounding your shoulders or bursting your elbows outwards.
– Stand with your feet hip-width apart and a barbell across the back of your shoulders, your hands slightly more than shoulder-width apart.
– Keep your hips tucked under and your core activated, with your chest elevated and your shoulders back.
– Bend your knees and lower your hips as though you’re sitting down into a chair. All of your weight should be on your heels, and your back should be straight.
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Barbell row
Barbell rows are a bent-over row done with a barbell. the barbell row is a great workout to produce a strong back and may additionally improve posture and create the look of a smaller waist.
– position your feet shoulder. width apart while holding the barbell at your overhand grip, with your palms facing downwards.
– While hips and knees are slightly bent with your feet almost apart, your toes must be pointed out. hinge forward at the hips.
– Let your arms extend naturally at your shoulders; your palms will be in contact with your body, allowing the weight to hang below your shoulders. as you row, guarantee your elbows remain close to your lats.
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RDL
The Romanian deadlift, also known as RDL, is another excellent exercise as it targets the whole body.
In addition, this movement can have a higher bench effect, increasing your strength and muscle mass which overall can help to transform your body.
Ensure that your core is active, and you do not round your back or allow your knees to fall in.
– Place your feet hip-width apart with an overhand grip on the barbell. Stand straight with your hands down the center of your thighs.
– Your core should be engaged, and your hips tucked under, with your chest up and shoulders down.
– Hinge at the hips without rounding your back and lower the bar to the ground while keeping your arms extended and weight in your heels.
– When your hips have reached full extension, and the bar hovers just under your knees, pause briefly before returning to the starting position by squeezing your glutes.
– Perform the movement until the desired number of reps is reached.
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Lunges
Lunges are designed to develop lower body strength and single leg balance and to correct muscle imbalance.
It is very crucial to keep the core tight and not to allow the front knee pass the toes and back one to touch the ground.
– Start in a neutral position with your feet together and hands on the hips.
– Step forward on one of your legs, landing on the ball of the foot and gliding the hips to bring the back knee a couple of inches above the ground.
– Push from the front heel to the starting position.
– Do the other side and alternate for a wanted number of reps.
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Overhead press
The overhead press is an excellent exercise for the arms, shoulders, and core.
– Stand with your feet shoulder-width apart and hold a barbell or two dumbbells at shoulder level with an overhand grip.
– Activate your core, glutes, and posterior chain to ensure an upright and stable position.
– Inhale deeply and press the weight in a straight line directly above your head while retracting your elbows.
– Stop and carry the arms back to the original position until they are completely extended.
– Conduct your repetitions.
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Hip thrust
Because your glutes are among the largest muscles in your body, developing them might do wonders for your body composition and metabolism.
A barbell pad is recommended while doing any variety of the hip thrusts mentioned below, especially among weighted hip thrusts, to protect your hips.
– Including the hamstrings and quads, the glutes are strengthened and hypertrophied.
– Lift your hips off the ground by engaging your core and squeezing your glutes, ensuring that your back is still pressed against the bench.
– Pause and slowly lower your hips to the starting position once your hips are fully extended. For the determined number of replications, repeat this cycle.
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Lat pulldowns
Lat pulldowns hit most of the back muscles as well as the biceps, helping you to get your first pull up.
– Sit on the seat facing the machine to test if the cushion sits atop of your thighs correctly as you begin your fitness.
– Stand up and grab the straight bar which is an overhand grip from shoulder width to ensure you have a firm grip on it.
– Lower yourself slowly to the seat when your arms are above your head. The extended side should be responsible for lowering the machine.
– Squeeze your lats and drive elbow direction downwards to pull the bar towards the top of your chest through an arching path. You might have to lean slightly back because of the train of gravity to achieve it.
– Hold at the top of your chest position for a pause, and slowly release the bar back to the starting position.
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Lat pulldown
This exercise works many muscles in your body and helps to develop explosive power. In addition, it might also increase your cardio endurance!
– Start by standing with your feet shoulder-width apart and your back straight. While lowering into a half-squat, grab the kettlebell using both hands and make sure palms are facing your body.
– As you straighten your legs while pushing from your heels, maintain a core contraction and slightly bent knees. As you can see, the hip is being squeezed and the kettle reaches the height of your chest.
– While lowering the kettle down between your legs as you squat halfway up again, reset and flow into the next rep.
– Keep going until you complete the necessary number of repetitions.
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