6 Simple Stretches That Can Help Tone Your Body
If you thought you needed complicated exercises and fancy equipment to burn fat off, it’s time to change that perception. There are certain stretches that are extremely simple, but they are designed to target certain areas of your body and burn fat off. And you don’t need any equipment to do them. Just pick a comfortable spot at home and spare some time from your routine to do these stretches.
1. Crescent moon stretches
These side stretches are simple to do and effective as well. All you have to do is stand straight and stretch your arms upwards. Then, gradually bend your upper body towards the side, almost like you are forming the shape of a crescent moon, according to Verywell fit. As you continue breathing, remain in that position for about 5-15 seconds and then come back to the original position before you switch sides.
This effective yoga stretch begins by lying down on your stomach with your arms on either side and your toes facing outwards. Keep your palms flat on the ground and underneath your shoulders. Once your body is steady in this position, gradually life your upper body off the ground until your arms are straightened. Hold the position for a while before bringing your chest back to the ground, according to Active.
3. Twist crunches
For this stretch, you will have to sit down, preferably on a mat, with your hands positioned behind your head. Keep your knees bent with your feet touching the floor. Now, lift your upper body (as you would do for crunches) and stretch your left shoulder towards your right foot while the right part of your torso still touches the ground. Then switch sides by stretching your right shoulder towards your left leg, according to Stylecraze.
4. The bridge
For this stretch also you will have to remain lying on your back. Apart from shaping your abs and your thighs, it also has a positive effect on digestion and can provide relief when women are facing symptoms of menopause, according to Natural Living Ideas. As you lie on the mat, keep your feet flat on the ground with your knees bent, and inhale. Then, slowly push your lower body upwards and exhale, putting pressure on your feet. Keep your head and your neck on the ground while the rest of your body remains upwards. You can also use the support of your hands to keep steady.
5. Lying twist
Targetting your obliques, this stretch will also need you to lie on your back as the name suggests. Keep your arms stretched out on either side. Then, gradually bend your left knee until it reaches the thigh of your right leg. As Livestrong suggests, you can even raise both your legs upwards, keeping your needs slightly bent, and bend them towards your right side until your thigh is touching the floor.
6. Split squat
Activating your calves, quads, and glutes, the split squat begins by standing straight with your feet roughly hip-width apart. Then, lift your left foot and place it about 12 inches ahead while your right foot remains behind, putting pressure on your toes. Spread your weight across both feet and activate your pelvic floor muscles. Squeeze your glutes and then gradually bend both of your knees. You can even keep your hands on either side of your ribs, stretching your shoulders down away from your ears.
As your knees bend, apply pressure into the floor. Then, lift your body back up and bring yourself to the original position before switching sides.
7. The board
Targetting your core, back, shoulders, arms, thighs, and buttocks, this one is also great at getting rid of belly fat. You will have to lie with your stomach facing the ground. Place your hands directly under your shoulders with your palms facing the ground. With your toes curled, stretch out your legs. Keep your entire body aligned, maintaining a straight line from your toes all the way to your head. Keep your abdominal muscles tightened and maintain the stretch. Remain in this position for as long as you can, about 15 to 30 seconds would be ideal. You can take 15 seconds of rest before repeating the stretch.