CSP
Ema
Regular exercise works as a preventer of some mortal diseases, such as heart disease, cardiovascular, diabetics, obesity, and some cancers, etc. To be physically fit and healthy daily exercises must be needed. To lose weight, you need to burn more calories than you consume. Exercise helps burn your extra calories. But it is a matter of shocking, we do not get enough time to go to the gym for exercise. In that case, we can exercise at home. 10 incredibly effective exercises are given below. To perform these weight loss exercises, you do not need costlier equipment for exercise or gym membership.
Jumping Rope
Jumping works incredibly as a calorie- burner. Jumping is similar to jogging or bicycling, it is usually used as a cardiovascular workout. Many physicians, professional trainers, fitness experts highly recommend skipping or jumping for burning calories. Physicians say that jumping ropes are good for the heart rate.
Instruction:
Hold the rope handles with both hands. Now continuously keep stepping on the rope. Moreover, you can jump without a rope. To do this just pretends to hold a skipping rope handle in each hand and jump.
Jumping Jacks
Jumping jacks is a good alternative to the treadmill or stationary bike. Jumping jacks effectively works for bone health, weight management, reducing blood pressure, lessening low-density lipoproteins cholesterol, and increasing insulin sensitivity.
Instruction
Stand straight with feet together and keep hand by side. Now jump up, spread feet and bring both hands together above head. Continue in this way.
Push-Ups
Push-up is a kind of Calisthenics exercise, which is one of the most popular and effective exercises ever for losing weight. Anyone can do this exercise from anywhere easily. It is an effective upper body and core strength exercise.
Instruction
Stand in front of a wall and stay one step away from the wall. Stretch arm and touch the wall, now lean and push against the wall with your arms then come back. Repeat this.
Plank
Plank is a simple exercise for weight loss that anyone can try at home. It is one of the best ways to improving your posture, mood, aids breathing, as well as, making a good body shape and helps to increase your flexibility. It also works to reduce fat incredibly, and it decreases the risk of a back injury. To do the plank, no need to go to the gym or any equipment.
Instruction
Lie down on your stomach and push yourself off the ground. Be on your toes and forearms; keep the body straight from heel to head. Hold this position as much as possible.
Yoga
Yoga is one of the easiest and simple exercises to reduce weight, also it works amazingly to reduce stress and keep calm the mind. To weight loose, it is important to choose the right style of yoga. Some asana is specifically recommended for weight loss, such as – Pad asana, Bal asana, Tadasana and Bhunjangasana. These essential postures will help you to lose weight.
Bear Crawls
The bear crawl is an outstanding full-body exercise. It is the fundamental movement in animal flow training. It helps to improve mobility, stability, upper and lower body strength. It also works multiple muscles, including arms, shoulders, chest, back, and legs.
Instruction
To make bear crawls easier, just follow a baby crawl. To do baby crawl, move on your hands and knees instead of your hands and toes.
Swimming
Swimming is another most effective exercise, also a whole body workout. This exercise is for people of all ages. It is an excellent way to burn calories, helps a person to achieve a perfect body shape, helps to increase heart rate with less putting stress on the body, improves strengths, enhances fitness, reduces joint pain, etc. As well as incredibly swimming helps to maintain weight.
Cobra Stretch
Cobra stretch is an effective exercise for burning calories. It helps to make muscles stronger especially the spine muscles and lengthening the shoulders, neck, abdomen, and lungs. It helps in improving the functioning of the digestive organs when pushing outwards allowing the food to move around.
Instruction
Lie down on the stomach; bend your elbows with hands, beneath your shoulders. Now lift your chest off the floor by straightening your arms, gaze upwards and keep your abdominals engaged. Hold this position as much as possible and repeat this.
Bridge
The bridge is a great workout that performs for the entire body. This exercise is similar to the squat but it is easier than the squat. Especially, this exercise works for reducing knee and back pain, improving posture, boosting flexibility, stimulating abdominal organs, fungs, and thyroid, etc. Furthermore, it calms the mind as well as helps to relieve stress.
Instruction
First of all, lie down on your back with hands by your sides and your knees bent. Lift your hips off the floor or mat, while keeping back straight. And pause for 1 second. Then return to the starting position and repeat this movement.
Mountain Climbers
The mountain climber is a kind of cardio exercise that works as a full-body workout. This exercise helps to build strength in the upper body muscles such as shoulder, arms, chest, as well as back. Researchers say that the mountain climbers good for the heart, besides that it also increases the core strength and stability.
Instruction
Start with the push-up position and place your shoulders over your hands. Engage your core, and lift your right knee toward your chest. Now go back the starting position and do the same with your left knee. Repeat this movement as much as you can.
Regular exercise is good for physical as well as mental health. Despite knowing the benefits of physical exercises and activities, many of us are not aware of the fact. To achieve a healthy body, soul, and life, everyone should exercise daily 30 minutes at least. Due to overweight, we cannot enjoy a healthier and happier life. Unquestionably, there is no better option but exercise for losing weight.
Image Credit: FreePic and Pixabay