Obesity is a common problem faced by a large number of individuals. It not only ruins your personality but also makes your prone to many diseases like diabetes, high blood pressure, and even heart problem.
Although poor eating habit leads to obesity, the biggest contributor for weight gain is the lack of physical activity in the day to day life. While most people think of starving themselves for losing the excess weight,
it may pose a health threat to your body. The best way to get into shape is to perform simple yet effective exercises for weight loss at home.
5 Best Exercises For Lose Weight In The Home |
Here are a few workouts that help in burning fat efficiently.
#2 Push-Ups: Push-ups are a great way to burn excess calories that you tend to consume.
Although, people who are overweight can do push ups easily, but obese people may find some difficulty at the beginning due to excessive body weight. The best way to get through this exercise is to comfortably lie down on your stomach. Take deep breaths and place your palms on the floor near your shoulders.
Now lift your upper body with the support of your hands. Slowly lift your stomach and thighs off the ground. Hold in for a few counts and return back to the initial position. Repeat it a few more times
Push ups may help in toning ab muscles to burn more fat. Since it promotes an entire body workout, it helps in building muscles, thereby, providing you a toned body.
#3 Plank: Plank is another excellent exercise for weight loss that can be done at home. It helps in building strength and endurance while promoting fat loss.
Although, planks may seem easy to perform, they can be a real challenge for anyone.
Start by holding yourself up for 5 seconds in the beginning and slowly increase the time to 20 seconds. The exercise helps in toning calf muscles, thigh, buttocks, ab muscles, chest and shoulder muscles to provide you a full body workout at home. For building core strength, you can also do a side plank where you will be using one elbow to support your body to one side. It will also reduce the fat deposited in your waistline in a natural and easy way.
Do it as much as you can do comfortably, slowly increasing its intensity. Avoid these exercise if you are pregnant and consult your doctor if you have a serious ailment that may get aggravated by doing these exercises. Source: 5 Best Exercises For Lose Weight In The Home Muscle AND Fitness
#1 Squats: If you are a beginner, squats may help you to burn a lot of calories easily at home.
It also removes stubborn fat from the thighs and buttocks. It strengthens your legs and promotes the development of lean muscles. Stand straight with your hands stretching in front of you.
If you find it hard to perform squats, start by sitting down on a chair and standing up. It will reduce the initial stress and help your muscles and body weight get used to with the exercise.
Once you are able to do squats with ease, you may like to increase the intensity by holding weights in your hand. This will promote an upper body workout along with the lower one to burn more calories.
It also removes stubborn fat from the thighs and buttocks. It strengthens your legs and promotes the development of lean muscles. Stand straight with your hands stretching in front of you.
- Now bend your knees so that your thighs are parallel to the floor.
- Stay in thins position for a few seconds and again stand up straight.
- Repeat it a number of times to feel the tightness in the lower body.
- It is important to keep your back straight at all times to reduce any injury to the spine.
If you find it hard to perform squats, start by sitting down on a chair and standing up. It will reduce the initial stress and help your muscles and body weight get used to with the exercise.
Once you are able to do squats with ease, you may like to increase the intensity by holding weights in your hand. This will promote an upper body workout along with the lower one to burn more calories.
#2 Push-Ups: Push-ups are a great way to burn excess calories that you tend to consume.
Although, people who are overweight can do push ups easily, but obese people may find some difficulty at the beginning due to excessive body weight. The best way to get through this exercise is to comfortably lie down on your stomach. Take deep breaths and place your palms on the floor near your shoulders.
Now lift your upper body with the support of your hands. Slowly lift your stomach and thighs off the ground. Hold in for a few counts and return back to the initial position. Repeat it a few more times
Push ups may help in toning ab muscles to burn more fat. Since it promotes an entire body workout, it helps in building muscles, thereby, providing you a toned body.
- Avoid doing it if you are pregnant or have spine related problems.
- Never hang your head down while doing push ups, instead keep it straight and aligned with your body.
- Push ups also help in toning chest and shoulder muscles.
#3 Plank: Plank is another excellent exercise for weight loss that can be done at home. It helps in building strength and endurance while promoting fat loss.
- Lie on your stomach over a flat surface.
- Place your elbows on the ground just under your shoulder. Slowly lift your body above the ground.
- At this position, only your palms, elbows, and your feet will be touching the ground with the rest of the body lifted against gravity.
- Hold in this position for a count of 10 and lay down to your initial position.
- Repeat these steps three or four times.
Although, planks may seem easy to perform, they can be a real challenge for anyone.
Start by holding yourself up for 5 seconds in the beginning and slowly increase the time to 20 seconds. The exercise helps in toning calf muscles, thigh, buttocks, ab muscles, chest and shoulder muscles to provide you a full body workout at home. For building core strength, you can also do a side plank where you will be using one elbow to support your body to one side. It will also reduce the fat deposited in your waistline in a natural and easy way.
#4 Lunges: If you want to tone your thighs and legs while removing excess fat from your waistline, start performing lunges.
When performing lunges you must keep your back and head straight. Bending your body may cause sprains in your back muscles. If you want to increase the intensity of the exercise, start doing it with weights in hands. You may gradually increase the weight as you progress. Avoid doing it if you have joint problems.
- Stand straight with your feet apart at shoulder width. Place your right leg forward while keeping your left leg in its initial place. Bend your knees to an angle of 90 degrees.
- You will feel the stress in your thigh muscles at this time. Stay in this position for the count of five and return back in the standing position.
- Now, perform the above steps with the other leg.
- Repeat it several times with either leg.
When performing lunges you must keep your back and head straight. Bending your body may cause sprains in your back muscles. If you want to increase the intensity of the exercise, start doing it with weights in hands. You may gradually increase the weight as you progress. Avoid doing it if you have joint problems.
#5 Downward dog
Downward dog pose is a common “aasana” performed in yoga. It not only promotes fat loss but also tones your body. It provides strength to the lower back and strengthens the leg and arm muscles. It also helps in reducing fat from the abdomen and waist.
Doing this exercise on a regular basis may help in reducing weight and keep it off for good. The above five exercises for weight loss in the home is a great way to increase your fitness and stay healthy. If you do not get the time to hit the gym or go out for jogging or cycling, you may try these easy exercises that are effective in reducing weight.
Never overdo any exercise as it may cause injuries.
Downward dog pose is a common “aasana” performed in yoga. It not only promotes fat loss but also tones your body. It provides strength to the lower back and strengthens the leg and arm muscles. It also helps in reducing fat from the abdomen and waist.
- To start with sitting in a kneel down position.
- Now lift your knees above the ground while firmly placing your toes and palms in the floor.
- Slowly lift your entire body off the ground.
- Do not hang your head downward, instead keep it aligned with your shoulder and between your arms.
- Hold yourself in this position for a few minutes or as long as you comfortably can. Go back to the kneel down position by slowly bending your knees.
Doing this exercise on a regular basis may help in reducing weight and keep it off for good. The above five exercises for weight loss in the home is a great way to increase your fitness and stay healthy. If you do not get the time to hit the gym or go out for jogging or cycling, you may try these easy exercises that are effective in reducing weight.
Never overdo any exercise as it may cause injuries.
Do it as much as you can do comfortably, slowly increasing its intensity. Avoid these exercise if you are pregnant and consult your doctor if you have a serious ailment that may get aggravated by doing these exercises. Source: 5 Best Exercises For Lose Weight In The Home Muscle AND Fitness
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