Obesity and overweight are growing problems in our society. It’s not just an aesthetic thing: there is a direct relationship between being overweight and an increased likelihood of suffering from health problems of varying severity. This is why keeping the weight within healthy limits (avoiding both excesses and deficits) is a matter of great relevance and which goes well beyond a purely aesthetic question.
One of the ways to do this maintenance, while strengthening us and keeping us active and healthy, is play sports. However, our responsibilities and tasks are often very, very demanding, which often makes it difficult to find the time to go to the gym or go for a run.
However, another option for strengthening and maintaining the figure is to play sports with us, there are a lot of exercises that can be done at home to lose weight and / or maintain our figure. To make it easier for you, throughout this article we will see some exercises to lose weight at home which can be useful to us.
Exercises to lose weight at home useful in everyday life
Below we leave you a total of a dozen easy-to-understand and easy-to-perform exercises that can greatly help us maintain our figure and even lose weight if performed consistently. The exercises that we offer can be carried out in relatively short time, it being recommended several sets of reps of the same type before moving on to another (In the same workout).
Plus, most of them require nothing more than our own bodies to function, or they can be made from materials that almost all of us probably have at home. Thus, the exercises that we will offer you are easy to do and do not require financial expenditure or the use of large materials.
Although it is generally understood that some of the exercises that make it easier to lose weight are aerobics, we will also see several of the anaerobic type, because in addition to one gaining strength also helps to strengthen and reduce extra pounds. It is also recommended to combine the different exercises offered with others, whether or not they are in these examples. In fact, it would be possible to do a little workout routine with the people here.
On the other hand, it should be borne in mind that diet and genetics are very important factors, so simply performing these exercises is unlikely to result in significant weight loss.
1. Abdominal plate
This exercise is extremely useful for exercising the deep inner abdominal area, in addition to strengthening the abdomen, the back, buttocks, shoulders and arms. It is about keeping the torso and abdomen elevated parallel to the ground, supporting us only with the feet and forearms on the ground. The rest of the body will be in the air, making special effort with the abdomen and largely working on the kernel.
This position must be maintained for a specific period of time. Typically, most people hold the position for between thirty seconds and a minute, then take a short ten second break and move on to a new repetition or other exercise. Other experts, however, recommend doing several repetitions of ten to fifteen seconds in order to maintain the effort.
A seemingly simple exercise that works on areas such as the abdomen, buttocks, or legs. To do them correctly, we must first place ourselves with the legs slightly apart (at shoulder height). When it comes to the arms, there are many positions that we can use, Although it is common for them to stretch forward (and we can even gain weight with them to work the arms as well) and stay straight in parallel.
The exercise in question is quite similar to what we do when we sit down: by pulling our buttocks back and with our back straight, we will lower the core, supporting the weight on the legs and heels, which makes them first parallel to the ground. before returning to the starting position. About three sets of ten repetitions are recommended.
The jump squat or frog jump is a simple but interesting exercise that allows you to reduce weight, speed up the metabolism and work muscle groups such as the chest, abdomen, glutes, and legs. Performing it is simple, although it does take some effort. Starting from a starting position with the feet apart at shoulder height, we will descend with a straight back as if we were going to do a bend in the legs and then come back up at full speed and do a vertical jump.
They are done frequently in conjunction with the abdominal plate or with squatsIt is common for the jump to be performed immediately after. These jumps can be performed the same number of times as the exercise they accompany, or in two or three sets of ten to fifteen repetitions. It is one of the easiest exercises for losing weight at home.
4. Folds or folds
Push-ups are part of the regular repertoire of most workouts. Its operation is relatively simple: then lie down face down on the ground, hands apart at shoulder height. At this point we will proceed to lift our weight with our arms and chest muscles, supporting us only on the hands and feet, With the legs fully stretched. The exercise will consist of moving up until we stretch our arms and slowly lowering our weight until the chest rubs the ground, without losing our weight.
It is an exercise that can be tiring, but it helps us strengthen our pecs, shoulders and arms. It is also possible to vary the separation between the hands to work more deeply on specific muscles. It is generally recommended around three sets of twelve repetitions, although over the days they can increase.
5. Bike abs
A great way to train your abdomen, buttocks, and legs, cycling is a common and well-known exercise that is also easy to perform. It starts with an initial position lying face down on the floor, legs bent and arms bent so that we hold our necks with our hands. Then we’ll lift our legs and butt so that our legs are perpendicular to the ground, Proceeding to perform the action of pedaling alternately, with each leg. The torso and the head are also raised.
To work more muscle areas, it is possible to work the oblique abdominals if you try to bring the contralateral elbow closer to the knee that you bent with each pedaling. It is recommended about three sets of thirty seconds, or between fifteen and twenty turns with each leg in each set.
6. Jumping cats
A type of exercise that seems simple to perform but in which a large number of muscles are heavily worked.
To do them first, we will stand with our feet together and stretched out and our arms attached to our body. Then we will do a small jump in which we will open our legs to about 45 degrees, at the same height as our shoulders, while stretching our arms out to the side until they are touching above us (like if we hit the palms of both hands when hitting each other over). after we will do another little jump to get back to the starting position, and repeat over and over again.
It is recommended for about thirty consecutive seconds before pausing and moving on to another set (up to about three) or shifting or another exercise.
They are very useful for training the legs, buttocks and back as well as working the abs, arms and torso to some extent. They’re also a great cardio exercise that helps us speed up our pulse, sweat, and reduce toxins, while also helping us lose calories.
7. Bottom of the triceps
It is one of the few exercises in which we will need the help of something other than our own body. However, this item is something most of us have around the house: a stable chair or bench. It is an exercise that particularly works the tricepsBut it also involves the use of the abs, chest and shoulders.
This exercise is performed by supporting ourselves with our hands on the front end of the chair, keeping the legs equally straight and the heels of the feet resting on the floor. The hip should be in the air, keeping the arms in the starting position fully extended. Then we have to bend the elbows so that our hips go down even without the buttocks touching the ground. After that we will return to the starting position by extending our elbows again. About three sets of ten to fifteen repetitions are recommended.
8. Lumbar HYPEREXTENSIONS
This exercise is very useful for working the abdominals and back, especially the lumbar area. The exercise proceeds as follows: we start from a starting position lying face down on the ground, With the legs stretched out and the arms resting on the floor (bent or stretched). Then we will have to lift the lap and legs, leaving only the abdomen in contact with the ground. After that we return to the starting position.
This exercise can be done in sets of ten to fifteen repetitions. However, it should be noted that it is a great strain on the spine, And can lead to injury and back problems if it is hurt or in excess.
9. Skater jump or skater jump
Another very useful exercise for losing weight while strengthening our body is the skater jump or the skater jump.
This exercise starts from an initial position in which we will stay with torso straight but tilted forward, feet apart and knees bent. After doing this, we will do a small jump on one of the two sides, falling on the ipsilateral leg (that is, if we jump to the right, we support the right leg and vice versa), then pass the opposite leg behind, supporting the opposite foot also from behind. We will then jump to the opposite side, using the same procedure but reversing the position of the legs. The arms will accompany the movement of the feet, while the abdomen is kept contracted.
The resulting image will be reminiscent of the movement a skater makes when moving, and the exercise is based on continuously changing the position of the legs. This is an exercise that works the core along with the glutes and legs and is recommended to be done in sets of about thirty seconds to one minute.
10. Rowing with weights
Another simple and useful exercise is weight lifting, which strengthens the back, abdomen, biceps, and shoulders. This exercise in principle requires weights, although it is possible to replace it with bottles or bricks of an appropriate weight if we do not have them.
exercise it is performed from an inclined starting position with feet apart and knees bent at the same time, we let the weights or the equivalent that we use hang from our hands.
Then we will exert the force with the back and abdomen at the same time as we lift the weights until we almost reach the chest, as if we were using oars. After a few seconds we will return to the starting position. This exercise is very comprehensive and very useful for strengthening the body and in the process also losing weight. It is recommended to do between two or three sets of about ten or fifteen repetitions each.
In addition to the previous exercises, in order to reduce weight, it is recommended to perform activities such as spinning, cardioboxing or dancing, these being very comprehensive aerobic-type exercises that on their own will help you lose weight in a generally fun way and that we can do at home (the first as long as we have a stationary bike).