KESEHATAN
Weight loss can be attained with a full-body exercise routine. You can shed your extra pounds by burning the excess calories that you consumed. Going to a gym to workout is a very good option to attain weight loss. Working out in the gym is fun when you have friends around. For some it can be really frustrating as you feel conscious and shy. For others it is a treat as you feel motivated to workout. No matter what it is, a fat burning workout is just perfect for keeping your mind and body fit. Some good cardiovascular workouts will help you maintain yourself. Rapid weight loss or fat loss diets are not too healthy to try. However cutting down on fatty food and practicing a workout can bring a huge change in your life.
You may think that a diet for weight loss is much easier to practice than a intensive workout. At first it seems to be true, however as the days go by you will come back to eating your normal food, which will result in weight gain. Forget all these troublesome experiences, try this simple new workout and see the difference in your body. You will definitely be amazed.
12. Best Exercises To lose weight At Home
1. Rope Skipping Exercise
This is a simple and all time favorite exercise for both men and women. Take your jump rope or skipping rope and jump for 30 seconds. You can do normal jumps for the first 20 seconds and go onto a intensive one. Jumping with both your legs at once will be a much better choice. You will be warm enough to sweat by the end of this session. Keep your back and knees straight while jumping.
2. Pushup And Knee Kick Exercise
This exercise will work your whole body and is great to lose arm fat. Men are recommended to do a proper push up. Women can begin with knee push ups. You need to lie down flat on the ground. Come up onto your hands and feet. This is your starting position. You will do just one push up and come back to your starting position. After this you will need to bring your right knee forward to touch your right elbow, then you will bring your left knee to your left elbow. This is the complete exercise, you need to do this for 30 seconds. Begin with a push up, go for the knee kicks and then do a push up again. This will build strength in your arms and core.
3. Bird Dog Exercise
Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. It works on abs, back, hips and butt. Begin with a hands and knees position (downward dog) with your fingers pointing forward. Make sure that your hands are under your shoulders and knees are under your hips. Slowly stretch your opposite leg and arm almost parallel to the floor. Hold your balance for a few seconds without arching or sagging your back. Return to the initial position slowly and repeat the same alternating sides.
4. Bridge Exercise
Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. It is considered as the basic rehab exercise that improves spinal stabilization. Lie down on your back by putting your arms by your sides. Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. Let the hips be in a straight line with your shoulders and knees. Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for several minutes.
5. Squats
Squats are really great exercises for your buttocks and legs. Squat is a position in which you couch or sit with knees bent close to the heels with your thighs parallel to the floor. It is a full body work out that primarily targets hips, thighs and buttocks. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
6. Jump Squats Exercise
This jump squat exercise will help to tone your thighs and workout your whole body. You need to stand straight with your feet at shoulder width. Bend down as much as you can into a perfect squat. However while coming up you need to exit in a jump. Again go down into a squat and jump up. This is a great intensive workout which will keep your heart beat up and make you sweat. Make a nice and deep squat for best results. You will enjoy doing this exercise and also experience an effective weight loss by doing this exercise regularly.
7. Plank Crawl Exercise
Pace yourself for this one. We recommend giving yourself a goal of 15 to 20 crawls. Begin this move in a push-up position with your hands directly under your shoulders. Lower yourself down one arm at a time into a plank position on your forearms, while keeping your elbows directly under your shoulders. Push back up one arm at a time into your starting push-up position. Alternate the arm you lead with and maintain a straight body throughout the movement. Lower your knees to the floor to decrease the difficulty level.
8. Side Plank Hip Drops Exercise
Begin by lying on your right side with your right elbow directly lined under your shoulder. Keeping your feet on the floor, lift your hips off the floor and support your body with your forearm. Hold for three seconds and slowly lower your right hip onto the floor and repeat.
9. Single Leg Balance Stick Exercise
Balance on your right foot with your left foot behind you. Lean forward, keeping a straight body position and lift your left heel towards the ceiling. Maintain a slight bend in your standing knee so you don’t lock your knee. If you're having trouble balancing, focus on something in front of you or hold your back leg for initial support (pictured here).
10. Walking Lunge
Stand with feet shoulder-width apart and place your arms to the side. Step forward with your right foot and lower your left knee towards the floor. Your knees should bend about 90 degrees. Ensure your right knee stays over your right ankle and don't let your knee go past your toes. Step up to balance on your right foot and switch feet.
11. Bent Leg Rotating Exercise
This exercise will work your inner thigh and abs. You need to stand straight and place your hands on the back of your head. This is to give you more strength and bring your concentration to the legs. You need to lift your right leg which is bent, to your waist. Rotate your leg by keeping your knee bent in circular movements. Rotate it as much as you can for 15 seconds to the front. Now repeat the same rotation with the same leg to the back for 15 seconds. After completing the right leg move onto the left. Bend the knee and rotate it forward for 15 seconds and backward for 15 seconds. This is a challenging weight loss exercise, do try it for strengthening your thighs.
12. Superman Exercise
This exercise will work your thighs, abs and lower back. After the W lifts turn around and face the ground. Stretch yourself on the ground by keeping your hands and legs straight. You need to lift your chest and thighs of the ground at the same time by balancing yourself on the tummy. While doing this try to keep yourself as straight as possible. Repeat lifting your thighs and chest off the ground for 30 seconds. This exercise is extremely effective to tone your belly.
