Being in shape is something that each of us desires. A physically fit body exudes confidence and charm. One of the biggest deterrents that prevent us from getting in shape is additional fat clinging to our body. Obesity reduces the agility of the body and brings with it several other related ailments.
However, if there is one remedy that works well with respect to getting rid of that extra weight, it is exercise. Physical workout is regarded as one of the best measures to curb weight gain and obesity. In fact, a daily exercise regime is known to have umpteen number of benefits with regards to your physical well-being.
A healthy diet rich in proteins and devoid of excess fat coupled with the right exercises has the potential to transform your body.
Weight loss is known to have a myriad of benefits. Take a look at some of them.
Regular exercising ensures that muscles and bones tug and push against each other during physical activity. This, in turn, increases their strength. A good workout is also instrumental in tremendously contributing towards a better bone health by improving their capacity and endurance.
Weight loss exercises are a great way to keep weight-related ailments such as diabetes, high blood pressure, and cholesterol at bay. Physical activity regulates blood flow and increases the intake of oxygen in the body thereby ensuring a healthy lifestyle.
Weight loss exercises have a profound impact on relieving stress. They also assist in improving memory and boost the overall mood of a person. Exercising releases ‘feel-good’ chemicals in your brain such as serotonin and endorphins thereby helping you stay in high spirits.
Any physical activity, be it weight loss exercises or strength training exercises increase your heart rate. It also consequently increases blood flow to all parts of the body. As a result, your energy levels stay at the top throughout the day.
It may be interesting to note that regular exercisers are in a better position to sleep better. Not only do you experience better sleep but you also tend to stay away from sleeping disorders such as insomnia and sleep apnea.
Weight loss exercises involve high-intensity workouts. As a result, your body’s stamina increases to a great extent over time. This in turn has a significant positive impact on your sexual performance.
Weight loss exercises such as cardio workouts pump more blood in your body including the brain. This has a direct and positive impact on your memory and learning ability since a decent blood flow to your brain ensures quick grasping of concepts. It also helps improve your retention power.
Regular workouts are imperative if you want to increase your productivity at work or otherwise. A good fitness regime ensures that you are alert while at work. Your brain becomes able enough to tackle stress effectively. You become less groggy and are able to complete your tasks quicker.
Weight loss exercises are also a great way to help nourish your skin. Regular exercising is indicative of an increased blood flow in the body including the skin. It also reduces the number of dead cells in the body. Your skin will begin to look all the more nourished and revitalised.
Exercises which engage the complete body go a long way in contributing towards the strength of your muscles. They help increase their endurance and also reduce associated pains such as muscle soreness, cramps, etc. Strong muscles also contribute to a confident personality.
Now that you are well versed with the inherent advantages of weight loss exercises, take a look at a few of them that can help you get back in shape in no time.
Planks are a great way to improve your core and back strength. While planks might seem easy to perform at the first instance, it is equally difficult to retain yourself in the same position for even a small amount of time initially. You can only ace this exercise with practice.
Planks work on all the muscles in your core which includes the ‘six-pack’ area. A 30-60 minute of planks workout is worth the hustle.
Before you start your planks, here’s an advice. Make sure that you do not put extra pressure on your lower back while you are resting your body weight on your forearms. Also, ensure that your back is straight and maintain the posture throughout the exercise.
To perform jumping jacks, open your feet wide while you jump with your arms swinging upwards. Repeat the jacks 50 times in 3-4 sets. Jumping jacks are a great example of a cardio workout. They help burn calories and get rid of the unnecessary fat that might otherwise get accumulated in your body.
Skipping is a great fat burning exercise. A lot of people in order to make their exercise more intensive and effective, use weighted jump ropes to increase their arms and shoulder workout. Working on the full body, skipping is a simple way to reduce fat without having to use sophisticated pieces of equipment.
Cross trainer is also known as an elliptical trainer. A cross trainer is beneficial in three ways. It burns a considerable number of calories in the body, assists in strengthening leg muscles and also helps to get rid of the excess fat located in the arms.
Operating a cross trainer is pretty simple. All you have to do is take hold of the handles and paddle your way thereby ensuring a simultaneous motion of your arms and legs. You can decide the speed of your exercise as per your convenience.
Butt kicks can be termed as an advanced form of jogging. The only difference between jogging and butt kicks is that in the latter, the person kicks their butt with their foot when they take it back while running. If you are looking to make this cardio exercise all the more effective, increase your running speed gradually. You will begin to see the difference very soon.
Mountain climbers is again a great way to get rid of stomach fat. It is one of the most effective weight reduction exercises and can be easily performed at home. All you have to do is move your legs forward alternatively like you would do while climbing a mountain in the plank position.
It may be noted that initially, this exercise may give you cramps in the abdominal area but it will soon go away when you get used to the exercise.
Plank jacks are an advanced version of the normal planks exercise. They strengthen the core by focusing on your abs area as well as your entire back. Performing plank jacks can be pretty simple if you are used to doing simple planks. All you have you do is lie in the plank position and jump your legs and close them while performing the same in sets.
However, please ensure that your back remains stationary while you jump to retain the effectiveness of the exercise.
Pushups are one of the most essential and common forms of exercise. They can be done either as a warm up to the workout or as a separate exercise altogether. Pushups are great when it comes to strengthening the core and toning your arms. You can choose to perform pushups every alternate day in 3-4 sets. Gradually, you can also increase the number of reps in each set as per your convenience.
As the name suggests, triceps pushups help you get those amazing triceps that you admire in magazines and movies. In addition to building the triceps, these push-ups also help increase the body endurance. In order to perform a tricep push-up, perform a regular push-up by tweaking it a little by pushing your elbows as you come down each time.
Repeat the exercise in 3-4 sets every alternate day.
Spider push-up is primarily an excellent way of upper body workout. In fact, apart from focusing on the shoulders and arms, it also helps the leg muscles to grow strong. It is recommended that you perform spider pushups only when you are comfortable doing the normal push-ups.
In order to perform these push-ups, simply get in the plank position and alternatively put your legs out and then press down with each push-up.
Side planks help you shed that extra fat located in the arms. They also help reduce your belly fat located on the sides. Moreover, these planks are also instrumental as a form of body balancing exercise.
To perform a side plank, you need to balance your body on one hand and both your feet while in the plank position. Hold for 20 seconds before you switch sides.
Forearm planks are also known as dolphin planks. They help you strengthen your core and at the same time work on your upper arm and shoulders. It is the simplest form of planks. You can perform this exercise at any time during the day. Make sure that your back remains stationary while you rest your body on your forearms.
Waist whittlers, commonly known as hip twists are one of the best forms of exercise when it comes to weight loss. All you have to do is sit on your hips and rotate your legs while joining them, keeping your back at a stable position. Hip twists work directly on your hip and abdominal area because of the circular motion involved in the exercise.
The bridge pose is again an excellent way to get your hips in shape. They make your abdominals stronger and also help increase your flexibility.
To perform the bridge pose, lie down on your back and raise your hips until your knees and the hip area are aligned in a straight line. Hold your feet with your hands while you rise. Maintain the position for 15 seconds before you come down and repeat the exercise.
The bridge with leg lift pose is an advanced and a somewhat tougher version of the bridge pose. The only advancement in this workout is raising one leg when you raise your hips. The main advantage of doing this exercise is that it works your lower abs area extensively. You may keep your hands by the sides or join them with your arms straightened while performing the pose.
All of you must have probably heard of squats and squat jumps. It is a great way to burn calories and works best on your thigh and hip area. Squat jumps are easy to perform. All you have to do is squat by bending your knees a little and pushing your hip back and then jump before you repeat the process. Repeat it in sets of 3-4 with 20 reps in each set.
You may avoid doing this exercise in case you are suffering from any kind of joint pain.
Deadlifts are one of the best ways to burn the excess fat clinging to your body. In addition, they improve your lower back’s endurance and strength. Deadlifts are done using dumbbells. Start with a convenient weight and increase the weight on subsequent deadlift workouts. We recommend that you take the help of a physical trainer while doing deadlifts in order to avoid any back or hip injury.
Side lunges help improve the shape of your outer thighs and the hip. To perform side lunges, stand with your feet apart and bend on your knee while pushing your hip outward. The other leg should form a slant. Repeat the exercise with the other leg. 30 reps in sets of 4 can benefit you immensely.
Plank push-ups, as the name suggests, is a combination of push-ups and planks. They work on the arms, shoulders, back, as well as the abdominal area. Plank push-ups are a great way to improve your posture as well. All you have to do is rest your body by bringing your forearms down and then go back to the pushup stance by straightening your arms while in the pushup position. A workout involving 10-15 reps is more than enough.
Candlestick dippers are extremely supportive in reducing love handles. They are very easy to perform too. Just get down on your knees and slant the other leg. Now bring your arm from the side of your bent knee from above and slant it on the other side. The other arm should touch your slant leg in a straightened position. Maintain the position for over 15 seconds in each rep.
Bicycle crunches are an advanced form of the normal crunches. Although these are a little difficult to perform initially, they serve the purpose of working on your abs along with strengthening the area just below your chest. To perform these, do your simple crunches except by raising the leg to touch the opposite elbow. Increase the speed of alternating your legs to improve effectiveness.
Triceps dips are done by holding a chair on any raised platform behind your back while keeping your butt forward in a bent position. Bend your elbows and come up while you feel the pressure on your triceps. Triceps dips improve the endurance of your arms greatly. They also help you get rid of the arm fat.
These are done by standing with your back bent slightly forward. Grab a dumbbell in each hand and bring your elbows near your chest while pushing them out in the next instance. Make sure that your arms are thoroughly straightened while you pull them out. Triceps kickbacks help reduce flabby arms and strengthen the muscles within.
It is one of the few exercises that target both, your lower and upper abdominal area at the same time. Perform the exercise by sitting on your hips and raising both your legs jointly while trying to touch the tip of your hands with your toes. To intensify the effect of the exercise, avoid touching your legs to the floor.
Lunges are the simplest way to maintain your butt area, thighs, and your calves. They also work on your core, thereby helping you reduce weight. You can use dumbbells in both hands to challenge your endurance levels.
Losing weight at home without exercise can only be done if you practice good eating habits. Here are a few tips that you may find useful with respect to weight loss.
Notably, there are no particular exercises for men and women. All exercises mentioned above are equally beneficial to both the sexes. Exercises such as lunges, pushups, planks, cardio, and squats benefit greatly in reducing the extra weight in your body.
Women have several tasks to perform during the day. This might leave them with little to no time to go to the gym or spend time with a personal trainer. The exercises mentioned above can be performed without much expertise and in your home as and when you find the time.
Who doesn’t want a fit and healthy body. The sight of extra fat on your arms or stomach is quite disturbing. However, regular exercising can go a long way in ensuring that you achieve your desired body shape in no time. The weight loss exercises mentioned in the above sections can easily be performed at home. A bare minimum of 20-30 minutes each day is more than enough to maintain a healthy body.
Weight loss or fat burning involves high-intensity workouts. In fact, the higher the intensity of the exercise, the more you sweat and therefore, better are your chances of reducing weight in a less amount of time. In this regard, the best exercises are those which increase your heart rate and improve the blood flow in your body. Cycling, jogging, swimming, and hitting the gym are quite influential in reducing weight.
Cycling is a great way to reduce your weight. Moreover, a good round of cycling improves your leg muscles by building their endurance. In addition, it also works your abs area. In case you do not have the time to go cycling outside on a daily basis, you can also buy an exercise bike and use it whenever you like. A 30-minute cycling routine can be quite supportive in weight loss.
Weight loss is all about the right diet coupled with the right amount of exercises. Ensure that your exercising regime is well-planned so that it effectively contributes to your weight loss program. A good workout routine, when followed duly over a certain period, will surprise you with positive results. It will also help you present yourself with more confidence and charm.
Disclaimer: The tips & exercises suggested are the personal opinions of the writer. Kindly consult a licensed physician/dietitian/practitioner before implementing the same.
