In addition to a sensible diet, incorporating physical exercises and sports can significantly enhance your weight loss journey. Today’s article introduces the top 12 straightforward and effective exercises for weight loss, which are easy to perform but yield results beyond expectations. Let’s explore them now.
Indoor Weight Loss Exercises:
Plank: This exercise targets weight loss, especially around the waist and lower abdomen, while strengthening the arms and chest. It’s important to perform the Plank with proper technique to avoid strain on the back, waist, and hips.
Follow these steps to execute the Plank correctly:
- Step 1: Move with both hands and feet. Place wrists under shoulders, knees under hips. Raise your knees high. Pay attention to straightening your legs to bring your entire body into a fully extended state.
- Step 2: Bend your arms so that your elbows touch the ground. Put your body weight on your toes and forearms.
- Step 3: Lengthen and keep the spine straight, moving the muscles of the arms, legs and abdomen.
- Step 4: Straighten the back of your neck and direct your eyes to the floor.
- Step 5: Try to hold the position for 1 minute and then relax.
Push-ups: Effective for overall body endurance, especially beneficial for men, push-ups enhance chest and arm muscles.
- Step 1: Put both hands and feet on the floor. Straighten both arms, spreading them out to the sides.
- Step 2: Gently lower your body until your chest almost touches the floor, then stop. Then, lift yourself back to the starting position.
Shoulder Tap Plank: A variation of the traditional Plank, this exercise is gentle yet effective for weight loss.
- Step 1: Put both hands and feet on the floor. Gently lift your knees and straighten your legs to bring your entire body into full extension. The feet are shoulder-width apart. Place your palms directly under your shoulders.
- Step 2: Raise your left hand to tap your right shoulder. Remember to always keep your body balanced while performing.
- Step 3: Bring your left hand back to position. Raise your right hand and tap your left shoulder.
- Step 4: Repeat the movement 10 – 15 times.
Jump Rope: Suitable for all ages, jump roping not only aids in weight loss but also targets thigh and calf fat. Spend about 10-15 minutes daily for noticeable body changes.
Mountain Climbers: Excellent for abdominal fat reduction
- Step 1: Put your body in a high plank position. Place your hands under your shoulders, toes curled inward. Always keep your back in a straight line.
- Step 2: Bend your knees and at the same time, move your chest forward. Pause for 1 second then return to the original position.
- Step 3: Repeat the same with the other leg.
Stair Climbing: An everyday activity that effectively aids in weight loss by engaging glute, thigh, and calf muscles.
Squats: Popular for their effectiveness in burning calories, squats also help shape the buttocks and firm the thighs.
- Step 1: Spread your legs shoulder-width apart.
- Step 2: Gently lower your body so that your thighs are perpendicular to your calves. Be sure to keep your back straight when doing this movement.
- Step 3: After holding the movement for about 2 – 3 seconds, return to the starting position. Repeat this about 30 – 40 times/day.
Crunches: Targeting abdominal fat, crunches don’t require any special equipment.
- Step 1: Lie in a supine position on the floor.
- Step 2: Gently place your hands behind your neck and use abdominal force to raise your head off the floor.
- Step 3: Continue using strength to bend your legs up and press your body down. Right now, breathe gently and slowly.
- Step 4: Hold the movement for 3 seconds, breathe deeply and return to the starting position.
Outdoor Weight Loss Exercises
Walking: Although it doesn’t burn many calories, walking regularly can gradually reduce weight and relieve stress.
Swimming: An effective cardiovascular workout, swimming burns calories and is especially beneficial for teenagers to improve height and overall health. Warm-up exercises are recommended before swimming to prevent cramps.
Jogging: Burns calories and strengthens thigh and glute muscles. Start with a planned schedule and gradually increase distance or speed over time.
Cycling: Burns calories and enhances endurance. Begin with a 10-minute warm-up, followed by 30 seconds of intense cycling and 60 seconds of slow cycling. Repeat this cycle four times, then slow down for four minutes.
Tips for Effective Home Weight Loss Exercise:
- Plan specific goals and maintain a daily exercise schedule.
- Balance exercise time and intensity. Excessive training can be counterproductive.
- Maintain regular breathing and stay hydrated before, during, and after workouts.
- Eat sensibly, consuming fewer calories than burned during exercise. Avoid overeating post-workout.
- If motivation wanes, consider joining a gym for professional guidance and encouragement.
Limitations of Home Workouts:
- Risk of injury due to improper technique.
- Unpredictable weather and air pollution can interrupt outdoor workouts.
- Limited variety and lack of specialized equipment.
- Extra time spent traveling to and from outdoor training locations.”
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