Top Exercises for Losing Groin Area Fat

Discover the best exercises to lose groin area fat, how to combine them effectively, and follow a tailored week-long workout plan for optimal results.
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Crunches

 

Lie flat on your back with your knees bent and feet flat on the floor. Place your hands behind your head without pulling your neck. Engage your core by drawing your navel toward your spine, and lift your head, neck, and shoulders off the ground. Return slowly back to the starting position. Ensure you breathe out while crunching upward and inhale on the return.

Leg Raises

 

Lie on your back with your legs straight and arms at your sides. Keeping your legs together, lift them perpendicular to the floor while maintaining a straight line. Slowly lower them back just above the ground and repeat without causing your back to arch.

Plank

 

Start in a push-up position but bend your elbows and rest your weight on your forearms. Your body should form a straight line from your shoulders to your ankles. Engage your core by pulling in your belly button, and hold the position. Avoid letting your hips sag or rise.

Mountain Climbers

 

Begin in a plank position. Drive your right knee toward your chest without letting your foot touch the ground, then swiftly alternate with your left knee. Manage a consistent pace and ensure your core is engaged throughout the exercise.

Side Plank

 

Lie on your side with your legs extended and one forearm directly below your shoulder. Lift your hips until your body forms a straight line from top to bottom. Hold the position, engaging your core, and then switch sides.

Russian Twists

 

Sit on the floor with your knees bent and feet lifted a few inches above the ground. Lean back slightly and clasp your hands together. Rotate your torso to one side, touching the floor beside your hip, then rotate to the opposite side. Keep your core engaged and back straight.

Bicycle Crunches

 

Lie on your back with hands behind your head, lift your shoulders off the mat and pull in your knees to meet the opposite elbow. Alternate to mimic a pedaling motion while rotating your core. Ensure to keep a steady pace without straining your neck.

Seated Leg Tucks

 

Sit on the edge of a chair or bench, supporting yourself with your hands beside your hips. Extend your legs outward and lean back slightly. Pull your knees toward your chest as you crunch forward, then extend again. Maintain control and balance during the movement.

Flutter Kicks

 

Lie on your back with your hands under your glutes for support and legs extended. Lift your legs about a foot off the ground. Alternately flutter your legs up and down in rapid succession, keeping your core tight and back pressed to the floor.

Scissors

 

Lie on your back with your legs lifted a few inches off the floor. Keeping your legs straight, cross them over each other and switch while maintaining tension in your core. Avoid letting your lower back rise off the ground.

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How to Combine Exercises for Losing Groin Area Fat

 

Crunches and Bicycle Crunches

 

  • Pair Crunches with Bicycle Crunches to effectively target the upper abs and obliques. Begin with standard crunches to activate the core, and seamlessly transition into bicycle crunches, which will introduce rotational movement to work the obliques.

 

Leg Raises and Flutter Kicks

 

  • Combine Leg Raises with Flutter Kicks to intensify lower abdominal workout. Start with leg raises to focus on the lower abs and then perform flutter kicks to maintain tension and engage the hip flexors.

 

Mountain Climbers and Plank

 

  • Incorporate Mountain Climbers with Plank to boost cardio while stabilizing the core. Commence with mountain climbers to increase heart rate and activate your core, followed by holding a plank position to reinforce core stability.

 

Side Plank and Russian Twists

 

  • Integrate Side Plank with Russian Twists to target the obliques dynamically. Hold a side plank to stabilize, then perform Russian twists with feet elevated to add rotational core movement.

 

Seated Leg Tucks and Scissors

 

  • Combine Seated Leg Tucks with Scissors for a challenging core routine. Execute seated leg tucks to compress the abs and dynamically engage, then lie back into scissors motion to work on endurance and tension in the lower abs.

 

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Best Week Plan for Losing Groin Area Fat

Day 1: Core & Strength

 

  • Crunches: 3 sets of 15 reps
  • Leg Raises: 3 sets of 12 reps
  • Plank: 3 sets - Hold for 45 seconds
  • Mountain Climbers: 3 sets of 30 seconds

 

Day 2: Stability & Balance

 

  • Side Plank: 3 sets - Hold for 30 seconds each side
  • Bicycle Crunches: 3 sets of 20 reps
  • Russian Twists: 3 sets of 15 reps
  • Seated Leg Tucks: 3 sets of 12 reps

 

Day 3: Active Recovery

 

  • Yoga or Stretching: 30 minutes session
  • Light Walking: 20 minutes at a comfortable pace
  • Foam Rolling: Focus on legs and core

 

Day 4: Full Body Blast

 

  • Plank: 3 sets - Hold for 60 seconds
  • Mountain Climbers: 3 sets of 45 seconds
  • Flutter Kicks: 3 sets of 20 reps
  • Bicycle Crunches: 3 sets of 15 reps

 

Day 5: Endurance & Core Strength

 

  • Plank: 3 sets - Hold for 30 seconds with alternate leg raises
  • Scissors: 3 sets of 15 reps
  • Russian Twists: 3 sets of 20 reps
  • Flutter Kicks: 3 sets of 30 seconds

 

Day 6: Flexibility & Recovery

 

  • Light Yoga: Focus on hips and groin area
  • Dynamic Stretching: 15 minutes session
  • Deep Breathing Exercises: 10 minutes

 

Day 7: Active Rest

 

  • Leisure Walk: 30 minutes outdoors
  • Gentle Stretching: Full body focus
  • Hydration and Nutrition Preparation: Plan meals for upcoming week

 

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