It’s not just dieting, a good exercise routine can also help you achieve weight loss. But in addition to that, it also helps burn calories while at the same time boosting the metabolism of your body and helping build muscles. There are many exercises out there which don’t require any gym equipment and can be done in the comfort of your home.
These are some workouts which can be used to lose weight at home.
This is a very basic exercise routine that you can use anywhere anytime. This exercise is a very efficient method to strengthen your arms, shoulders as well your chest muscles. This exercise is performed by lifting and lowering your body with the help of your hands. To start with lie prone facing the ground while placing your hands slightly wider than the shoulder width. Next, while keeping the rest of the body straight, the body is lowered to the ground by bending the arms at the elbows. Keeping the body straight, lower body to the ground by bending arms at the elbows. Finally the elbows are pushed back to their original position thereby completing the Push up. If you find this difficult there are alternative push ups that you can work on like the knee push up, wall push up or table push up. These alternative Push Ups, where yours hands are positioned at a much higher incline with respect to your feet, helps you gain strength in your arms and shoulders at a much reduced load. Once you have the minimum required strength you can start exercising with the normal push ups.
The Squat is a full body exercise that primarily strengthens the muscles of your thighs, hips, buttocks and hamstring in addition to strengthening the bones and ligaments throughout your lower body. To do a squat plant your feet on the ground with your feet atleast shoulder width apart and your toes point slightly outward . Now looking straight ahead bend your knees until your thighs are parallel to the floor. It should be noted here that you should not let your knees extend beyond your toes. If you find this exercise routine difficult then try the same sitting on a chair and standing up.
Bridge exercise is a great exercise to strengthen your abdominal area, hips, glutes and the hamstrings. This is also a basic rehab exercise to improve spinal stabilization. usually strengthens the whole abdominal region, hamstrings, the lower back and the glutes. This bridge exercise requires you to move your hips towards the ceiling. To do this first you need to lie on your back while keeping both of your arms at the sides. It is considered as the basic rehab exercise that improves spinal stabilization. Lie down on your back by putting your arms by your sides and your knees bent. Now you need to raise your hips while maintaining a straight back. The hips need to be in a straight line with respect to your knees and shoulder. After holding the position for a few seconds come back to the original position. Repeat as necessary.
4. Superman Exercise:
This exercise will strengthen muscles of the lower back, gluteus, thighs and abs. To do this exercise lie on the ground on your stomach. Next lift your thighs and chest at the same time by balancing yourself on your stomach. Make sure that your are as straight as possible. Hold for 2-3 seconds and then repeat.
They are leg strengthening exercises. This is a great exercise for sports persons, which improve speed and grace. In order to do perfect leaps, get into a semi-squat position and jump sideways and then land on your right foot. Repeat the same process in the opposite direction, now land on your left foot. You can perform these leaps regularly to strengthen your legs.
6. Plank Crawl:
Plank crawl exercises which are meant to utilise both the upper and lower body at the same time helps you strengthen your abs, hips and shoulders. To do this exercise you need to get into a pushup position exept you will balance yourself on your entire forearm until the elbows and your toes instead of just the hand.. Now balance on one arm the come back to your initial push-up position, repeat the process by alternating the arm while maintaining a straight body. Just as in a push up you reduce the difficulty by doing a knee plank crawl.
7. Walking Lunges:
This exercise is an activity with a very high intensity which is designed to strengthen the back and the legs. To do a squat plant your feet on the ground with your feet at least shoulder width apart and your toes point slightly outward. Next you will have to step forward with one foot while simultaeneously lifting the balls of the other foot. While allowing the chest to remain high bend your kness and drop your hips straight down while ensuring that the back knee doesn’t tough the ground. Press up now and bring the back leg forward. Now repeat this for your other feet.
Now in addition to the above mentioned exercises you can also visit your local gyms where the trainers and better equipments can help you go through more intense workouts.