The 10 Best Home Exercises for People Who Are
Trying to Lose Weight
For many people, the toughest part about losing weight isn’t the diet or cutting calories—it’s finding an effective way to exercise at home or on the go. If you have tried gym memberships, workout videos and other at-home exercise plans only to fail and give up, it’s time to take a different approach. Here are 10 effective home exercises that will help you lose weight fast and keep it off once you’ve shed your unwanted pounds.
Push ups (both hands elevated)
Push ups work the upper body, primarily the chest and triceps muscles. To do a push up, start in plank position with your hands on the ground shoulder-width apart and directly below your shoulders. Your feet should be just wider than shoulder-width apart. Keep your back straight, core tight, and head aligned with your spine (don’t let it sag down). Slowly bend your elbows and lower yourself as close as you can to the ground without touching it. Push back up by straightening your arms again.
Pushing from your knees
1) Push-ups: Put your hands on the ground directly under your shoulders, then lower yourself until your chest almost touches the ground and push yourself back up.
Start in a plank position on your hands and toes. Draw your abs in towards your spine and tighten the muscles in your butt and thighs. Slowly lower yourself down until you’re resting on your elbows with only the balls of your feet on the ground. Your body should be completely straight from head to toe, forming a long line. Hold this position for up to thirty seconds before lowering back down and switching sides.
Squats are a great way to get the blood flowing in your legs, and can have the added benefit of building up your lower body muscles. Squats can also help you lose weight if you do them at home, as opposed to going out for a run or to a fitness class. If you want to try squats at home, here are five tips:
1) Find a chair that is high enough so that when you squat down, your thighs are parallel with the floor.
Step Ups (each leg)
Start by standing with your feet hip-width apart. Keep your body upright, don’t lean forward or backward, and keep your hands in front of you on the ground. Take a step up with one foot, making sure that it doesn’t go past the toes of the other foot, and then bring it back down. Repeat this motion with the other leg. Continue alternating legs until you’ve done five repetitions on each side.
Calf Raises (standing on a stair, etc.)
Calf raises are a great exercise because they target a muscle group that most people forget about. If you’re not sure how many repetitions and sets you should do, it’s best to start with three sets of ten repetitions. Calf raises can be done while standing on a stair, or by placing your toes on the edge of a step and lifting your heels up so that your weight is on the balls of your feet. It’s okay if you need to hold onto something for balance at first!
Side Plank with Rotation
The Side Plank with Rotation is a great way to tone the muscles in your core and get your heart rate up. Start by lying on your side and bending one arm so that you can hold onto the other arm for support. Push yourself up into a side plank position, then rotate through your body as you return back to starting position. Aim for two sets of ten reps on each side of your body.
Lie on your back with your knees bent and feet flat on the floor. Lift your head, shoulders, and upper back off the ground so that you’re resting on your tailbone. Inhale deeply as you contract your abs and lift up just enough so that you feel a stretch in your lower back.
Swimmers’ Neck Stretch
1. Place the left arm across the chest with the left hand on top of the right arm. 2. Bend your head and neck forward, stretching as far as possible without straining. Hold this position until it becomes uncomfortable then release and repeat several times. 3. Repeat with the other arm in front of you but this time have your right arm on top of your left arm so that both arms are crossed over one another.
Relaxation Techniques and Breathing Exercises
-Take a bath.
-Get a massage.
-Listen to music.
-Breathe deeply and slowly from your diaphragm, in through your nose, and out through your mouth.
-Practice progressive muscle relaxation by tensing and then relaxing each muscle group in turn. For example, tighten the muscles on the top of your head and then relax them, or tighten the muscles in one foot at a time, working up from your toes to your ankle.