Home exercises to lose weight: You can maintain a weight loss regularly in the performance of a sports program that exercises the entire muscles of the body. You can lose weight by burning the calories you have consumed. That is why going to the gym to exercise is a very good choice so that you are careful not to recover the weight lost. But many people cannot afford the gym and its modern machines. Fortunately, many-body exercises do not require any machines to be used. Thus, you can do these exercises anywhere and anytime, as they are pressure exercises, push and squat, and many other movements that use your body weight.
These exercises that use bodyweight also help in burning calories and building muscle, and they also help stimulate metabolism. However, it is necessary to be careful, as sometimes, using the only bodyweight in exercising causes stress, instead of improving physical strength.
Full-body exercises usually include push-up exercises, compression, bounce, squats, Walking-Lunges, and overhead bridge exercises.
Here are the top 10 home exercises to lose weight, which is recommended to do at home until you lose extra weight.
Table of Contents
top 10 home exercises to lose weight fast
Push-up exercise (compression) is a basic exercise that can be performed by resting on your arms and toes to lift and lower your body with ease it is one of the best home exercises to lose weight. Pushing exercises in three directions is done by placing your hands on the floor just below your shoulders, while your body is raised upright on the floor and resting on your toes. Now reduce the rib cage area with the elbows bent and then press up again until you return to the base position. And if you feel that this exercise has some difficulty, you can do it easier by putting your knees on the ground. This exercise moves the chest muscles, shoulders and arms.
Bridge exercises usually strengthen the entire abdominal muscles, hamstrings, lower back, and buttocks. They are essential rehabilitation exercises as they improve the stability of the spine. Its performance can be done by lying on the back with the arms placed next to you on the floor. Now nationally bend your knees up and raise your bottom while keeping your back straight and keeping your feet on the ground to rest on. With your butt in a straight line with your shoulders and knees. Hold this position for 30 seconds, then slowly lower your bottom until you return to the original position, then repeat the same process for several minutes.
Jumping or skating are exercises to strengthen the legs. This is an excellent exercise for athletes, as it improves speed and agility. To do the perfect bounce, you must do a half-squat position, jump onto the sides, and the only land on your right foot. Then repeat the same process in the opposite direction, with landing on the left foot. These bouncing can be done regularly until the legs are strengthened.
Plank is one of the best calorie-burning and beneficial exercises. A plank hold engages multiple muscles at once, thereby benefiting the core strength of your body. Not just burning the fat around your abdomen area, they also work by giving you an improved posture, flexibility as well as a tighter tummy. It might look simple but requires a lot of resilience and balance. This way, the longer you can stay in the plank position, the better it is. To lose belly fat, experts suggest that you stick to the goal of holding a plank for about 60 seconds for a minimum of 3 times.
Squats exercises are great home exercises to lose weight, especially for the buttocks and legs area. The squatting position is when you sit with the knees approaching, with their knees bent to the heels, with the thighs lifted from the ground. This exercise is considered bleaching of all the muscles in the body, as it aims mainly to tighten the muscles of the buttocks, thighs, and upper hips. And if you think that the steps to do this exercise are somewhat difficult, you can try sitting on a chair and rise, then repeat the process several times until you tighten your body and give it a correct appearance.
Walking Lunges exercises are very intense exercises that help in strengthening thighs and buttocks. Their standing performance is straight so that your feet are far apart along your shoulders. Now take a step forward using your right foot until it lands in front of your left knee bent forward and then rest in front of your left foot. And be careful, your left knee is curved approximately 90 degrees. Then stand straight on the front foot with the help of the back leg. This exercise can be done using a pair of dumbbells (iron weights), each held in one hand during the exercise.
The balance on one leg:
This exercise is considered a strict one and it aims to strengthen the leg. The first thing that you will need to do in this exercise is to balance it on your left foot only while throwing some of your weight on the center area by leaning forward slightly while keeping your body straight. Now extend the right foot toward the ceiling. There should be slight bending in the left leg knee. Then lift your upper body back to the original position. And repeat this several times to get good muscle exercises. And if you think that this balance is difficult, you can hold your hind leg until you get some support.
This exercise will help you increase muscle strength with the lower back and buttocks. To perform this exercise, you must lie on the stomach and lift your legs gently with your arms and upper body at the same time. Your head must be upright while performing this exercise. Hold this position for 2-3 seconds and repeat this position 10 to 12 times daily to increase the strength of your legs.
Bird-Dog pose Exercise:
This exercise is an excellent home exercise for stabilizing the lower back (spine) during sharp movements. It affects the muscles of the abdomen, back, sides and buttocks. It begins by placing hands and knees (resting on standing on the hands and knees) so that your hands are just below your shoulders while keeping the fingers straight forward and the knees below the buttocks. Slowly stretch out a hand and make two opposites (example: the right hand and the left foot) so they are almost parallel to the ground and keep your balance for a few seconds without leaning back. Then return to the original position slowly and repeat the same process with the hand and leg switch.
Side Plank-Lie on the side with the buttocks coming down:
One of the best home exercises for lying on the side is one of the best exercises that help build the internal strength of the body. This exercise mainly targets arms, legs, and back. This exercise begins with lying on the side and resting on the elbow so that your elbow is just below your shoulder, in a straight line. With the buttocks lifted off the ground with the support of your forearms so that your feet stay on top of each other on the floor. Keeping the trunk steady for 3 to 5 seconds, then slowly lower your buttocks until you reach the ground and repeat the same process with the side change.
Thank you for reading please don’t forget to share this article with your friends