We all know exercise and workouts are good for our overall well-being. But certain exercises are tried and tested to help you lose more weight in a short span of time than other workouts. The following exercises were picked because they not just burn fats from certain parts of your body, but also cover more area to save a lot of time. Here are five effective exercises for weight loss.
Why Push-ups are Effective: When doing push-ups, almost every muscle in your body is being worked out. From your shoulder, chest, abs, and backs, fats will gradually burn. At the same time, your upper body becomes stronger.
Push-ups have also been known to improve health and vitality as muscles are being stretched. It can also enhance Cardiovascular System, promote whole-body muscle definition, protect the upper body from injury, hinder lower back problems, improve posture and cultivate a strong body.
How to do Push-up: Lower your body into a plank position; with your hands spread on the floor and their distance based on your shoulders. Your legs should be horizontally straight from the floor and use your toes or knees to balance your weight. From your head to your toes or knees, keep your body straight. Bend your arms slowly while lowering your whole body down the floor. Keep your neck straight while going down. If you can touch the floor with your nose, do so. Then push your weight back up to the first position. Repeat up to many counts you can handle.
- Divebomb push-ups
- Incline push-ups
- One-arm triceps push-up
- Push-ups on the ball
- Push-ups with hands on the ball
- Push-ups with med ball rolls
- Push-ups with side plank
- Resisted push-ups
- Seesaw push-ups on the ball
- Staggered push-ups
Why Lunges are Effective: Lunges focuses on your quadriceps. Similar to squats, lunges can work almost all your legmuscles from your quads, hamstrings, glutes to your calves.This is a great workout not just for toning the lower part of your body, but also for keeping your posture upright. With your back straight and chest lifted up, you wouldn’t have to worry about back pains.
How to DoLunges: Stand like you’re near splitting with one of your leg forward and the other at the back. Slowly bend forward your lower body and your front knees into a lunge position while keeping your back leg straight. Make sure that your front knee isat the 90-degree angle. Feel your knees carrying your weight. From your heel, slowly push your body back to an upright position. Then interchange your legs for as many repetitions as you can. If you do this exercise as part of your workout every week, you’ll feel your fat burning immediately.
- Elevated lunge
- Low Lunge
- Sliding reverse lunge
- Sliding side lunge
Why Planking is Effective: Also known as hover, planking is an isolation exercise for Yoga and Pilates that focuses on working your back, arms, legs and most especially, the deep inner core muscles that form of the much sought after- six-pack abs. It doesn’t just exercise your outside abs, it also works your internal abdominal muscles.
Aside from strengthening your core, planking can also relieve you from back pain. It also increases your flexibility and posture. Planks are exceptional because they aid in stretching and relaxing the muscles groups that usually become tense and stiff due to prolonged sitting and inactivity. Different variations of planking such as the Side planking, planking with balls, and planking with extensions specifically build your balance.
How to Do the Plank: Lower your body on the mat with your face down. Your elbows should be resting horizontally on the floor near to your chest.Your knees up on air while your toes you’re you balanced. (It’s like an elbow push up but without the up and down movement). Form your head to toes, Keep your body in a straight line while contracting your abs. Hold this position for 20-50 seconds and release. Repeat this as many times as you can endure. For starters, you can make this move while balancing on your knees (not your toes). You’ll eventually get there.
- Forearm Plank (Low Plank)
- Knee Plank
- Plank With Shoulder Touches
- Reverse Plank
- Rocking Plank
- Side Plank
- Lat Pulldown
Why It Rocks: The lat pulldown is a multiple joint workouts which requires you to move your elbows, scapula, and shoulders, with the use of a machine. It mainly focuses on exercising the major muscles at your back, helping you burn more calories and at the same time, keep your back straight. Like hitting three or more birds with one stone, this exercise works several muscles in your upper body, saving you more time and effort if you do separate exercises to focus on each part. During the lat pulldown workout, you will also activate the muscles in your rear delts,biceps, traps, andrhomboids.
How to Do Lat Pulldown: After your sit on the lat pulldown exercising machine, hold the bar firmly with your hands. The width should be wider than your shoulders. Pull in your abdomen and slightly lean back. When you bend your elbows, the bar should be pulled towards your chin. You can feel that the movement is contracting the muscles in your back. Include this in your workout for about two or three times a week in as many repetitions as you can handle.
Why Squats are Effective: Out of all exercises mentioned, squats is the most effective in working out the lower part of your body. It strengthens and works out your hips, thighs, glutes, and calves. Aside from these, squatting is very easy to do because we can always do this regularly all almost every day as part of our usual days. When you add squats to your workouts, you’ll be improving the function of your lower body efficiently.
How to do squats: Stand on your feet hip-width apart. Your toes should face straight ahead or slightly angled. Bend your knees slowly for a squat. Your hips should be behind you as you keep abs pulled in and your torso straight. You can straighten your arms and hands to your front. Slowly push your heels to stand. The lower you squat, the harder it is.Make sure you squat as low as you can handle. You can do this for 16-20 repetitions every two weeks.
- Barbell/ dumbells squat
- One-leg squat
- Wall squat
- Wide-leg squat
If you’ve set it upon yourself to lose weight, you should also remember that exercise is not just the key to losing those extra pounds. You still have to follow the appropriate diet and healthy lifestyle habits that go with it. Hope you learned much from the five most effective exercises for weight loss. We’d appreciate it if you share this information with your friends.