lose fat with effective and easy exercises in a month without zym or any equipment and gain mascular body.

Do you want to get a muscular body and loose your body fat ? Then, you should read this article and follow instructions properly. In this article, we present the best exercise and a diet chart which will help you.

In this period of lockdown, we cannot go in park for jogging or walking and zyms are closed too. Many of us are getting fat and obesity which is harmful for health. To fight against corona virus we have to improve immunity and for that we should start yoga or various exercises. 

In this article, we are going to tell you about some effective and easy exercises which you can do without any equipment. They are so easy to do and you can even do in your room or on rooftop. So, here we go. 

(1) JUMPING BURPEES :

Stand straight with your feet together. Bend at the knees and put your hands on ground. Then kick your feet back behind you so that you end up in straight arm plank. After a second, pull your feet back in towards chest, stand up, and immediately jump up while reaching your hands towards the ceiling and clap. Lower yourself back into starting position and repeat from there. 

Burpees help get your blood flowing and your heart pumping, making them an awesome warm up exercise. Burpees provide you with a great full body workout that aims not only your abs and obliques, but also your arms, glutes, chest, and hamstrings. Do it 3 sets with 15 reps each. 

(2) BICYCLE CRUNCHES :

Lie down on your back and bend your legs so that your shins are parallel to the ground. Raise your chest up and lift your shoulders off the ground. Keep your hands behind your head with your elbows out. Move your bent right leg toward your chest and simultaneously straighten your left leg so that it's parallel to the ground. During doing that, move left shoulder toward your right knee. 

Remember that your elbows should remain out to the sides, your stomach will have to strain most. It particularly works the sides of your stomach and hips. Do it 3 sets with 10-20 reps each. 

(3) PLANK :

You should get in the pushup position, only put your forearms on the mat instead of your hands and squeeze your glutes and tighten your abdominals. You should keep a neutral neck and spine too. You should also create a straight, strong line from your head to toes. 

And keep holding this position for 20 to 60 seconds. Do atleast 3 reps. It works on your stomach and there should a great strain your abdominal area. 

(4) SIDE PLANK :

Lie on your right side and lean on your elbow so that it's directly below your shoulder. Lift your hips hold your weight on your right elbow and foot. If this is too hard for you at the beginning, bend your right leg and rest it on the floor while keeping your left leg straight. This will absorb some of weight untill you build up your strength. And finally, reach your left hand up toward the ceiling just like in traditional plank. 

This exercise works your stomach muscle, as well as your back, glutes and core. But most of all, the works your stomach muscles, as well as your back, glutes and core. But most of all, the side plank focuses on obliques. Try to hold this one for 15-60 seconds on each side. Do atleast 3 reps. 

(5) RUSSIAN TWIST :

Sit down on mat or ground with your legs together and knees slightly bent. Lean your upper body back and hold your legs off the ground. You can bend your arms over your chest or hold them straight out in front of you, whichever you feel most comfortable doing at first. Now, slowly twist your torso and arms to the left side. 

Hold it there for 3 seconds, then return to the initial position. Repeat the movement on other side. Do it 3 sets of 10 to 12 reps each. 

(6) REVERSE CRUNCHES :

Lie down on ground, lift your legs in air and bend your knees at a 90 degree angle. Keep your abdominal muscle tight and place your hands on the floor right next to your hips. Engage your lower abs to pull your knees up toward your chest. At the top of movement, raise your hips up in the air so that your lower back and buttocks come off ground by couple of inches. 

Pause at the top of the movement for a few seconds, and then slowly lower yourself back down to the starting position. Just like bicycle crunches, the reversed ones work the front of abs, but they especially hit your lower abdominal muscles. Do it 3 sets of 10 to 15 reps each. 

CONCLUSION : These were some of effective and cardio exercises. You can also do some aerobic exercises such as jogging, walking. If it isn't possible then you can also do skipping, if you don't have skipping ropes then try to run at same position. 

DIET :

Diet plays off the main role. If you do these exercises but doesn't change your unhealthy diet then it doesn't pays off. So, avoid eating processed or fried food. It have highly added sugars, preservative and stop drinking sweetened drinks. Eat food which has low fat, low carb and avoid oily food. 

Eat a lot of veggies and fruit. You should add avocados, banana, yogurt, green tea, citrus fruits to your diet. Drink plenty of water. Remember, you should eat food containing more fiber, protein and remove more carbohydrate intake from your diet. 

Atlast, i will suggest you to consume good diet, and do regular exercise. You can also do meditation for mental health. If you like this article and learn something new, follow us and also remember to leave a comment for any suggestion or query.