First, you must ask yourself if you are ready to shed weight. There are many ways you can determine if your body is healthy, obese, or fat. Many of these methods are simple and rely on height/weight ratios. The most popular is Body Mass Index (BMI). They are useful in gauging the accuracy of measurements, even though they may not be 100% correct. BMI is a measure of how overweight a person is. It places people who are normal in the obese group.
The next thing to consider if you think that you might be in the obese group is whether or not you’re losing weight for health or aesthetic reasons. You don’t have to be overweight if you lose weight purely for aesthetic reasons. It is important to note that exercise for weight loss and good health are two different things.
You are likely facing major problems if you want to lose weight for your health. The muscle you need to maintain your weight is lacking, and this makes it hard to stick to a regular exercise program.
These exercises will help you start. They are low-intensity and have minimal impact. This is to lower the chance of injury, particularly for beginner, and to allow you to achieve your goals.
These 6 easy exercises can be performed in your home.
1) Overhead Clap
This is known also as the Buddha Clap. This exercise can be done while you are sitting down. With your hands facing up, extend your arms out to your sides. Keep your arms straight and bring both of your hands up to the sky. Restore your original position, with your arms straighten and your palms facing up.
Although it may seem simple, this is exactly what the exercise should be. You’ll find it difficult to repeat the same action 10-20 times. You will be able to stretch your arm and back muscles as well as your heart and cardiovascular systems. Perform 20 to 40 repetitions of this exercise each day.
To increase intensity, you can do the exercise standing up.
2) Twinkle Twinkle Star
You should be able to recall the way you sang the nursery rhyme Twinkle Twinkle Little Star while dancing. The exercise is exactly the same. Your hands should be straight out in front of your face with your fingers spread. Then, open your fists repeatedly by clenching and opening them.
Each time your fingers are open, you count them as one. You can do this 20-40 times a day. You will strengthen your forearms and shoulders. This exercise, like the Overhead Clap can also be done standing or sitting for greater results.
3) Crunches
Although most people should know a lot about Crunches, not many of us really understand how to use this exercise. While there are no correct or incorrect ways to perform Crunches (or any other exercise), different approaches can lead to different results. Because we want to strengthen our muscles and lose weight, it is important that we do crunches slow and steady.
Place your feet flat on the floor and then lift your legs up so your stomach is at 90o. Crunches can be done in this position. Cover your ears with your hands, then lift your body so your elbows reach your knees. For 2 seconds, hold the position before you return to the original position. Keep your legs straightened in the beginning position. To support your legs, you may need a chair or cushion. At some point, the support should no longer be necessary.
You will strengthen your abdominal muscles by doing this exercise. You can do this 10 to 20 days per week. This exercise can be alternated with alternate crunches in which the right elbow touches and the left knee meets. Alternate crunches are good for your abdominals.
4) Leg Raisers
Start with Leg Raisers. First, find heavy furniture you are able to hold onto. Place one foot flat on the ground, and the other hand extends to grasp the legs or furniture. Keep your arms half bent. Lift your legs straight up, keeping your knees straight. For many, this exercise is difficult. You can lift one leg only if you have trouble raising the other.
This exercises works your lower abdominals and can be used to reduce abdominal fat (or belly), as it is commonly known. You can do this 10 to 20 days per day.
5) Knee Raisers
Look for furniture that is sturdy enough to support your home’s weight. You will be holding onto the furniture for support. Make sure it is high enough for you to feel comfortable. Your body should be straightened and your legs spread shoulder-width apart. Slowly lift one leg to the chest by benting your knees. Slowly lower your knees and lift the leg up to the chest. Continue the process with the second leg.
Every time that you raise your leg, and then lower it, count it as one. This can be done 20-40 times per day. You will build your thigh muscles by doing this exercise.
6) Tip Toeing
Similar to the Knee Raiser, this exercise can be repeated. Place both your hands on the furniture to support you. Keep both legs straight. To begin, tip your toes in the opposite direction. This can be done 20-40 times per day. This will increase your calves muscles.
You will need to do each of these exercises in less than five minutes. Doing all six should only take half an hour per day. These exercises can be used to help you stay fit and healthy, regardless of whether your goal is to lose weight or keep active.
This exercise strengthens the muscles of your body, allowing you to do more intense workouts. This is especially important if your goal is to lose weight. For better results, this workout is not recommended for advanced users. You should not jump ahead and start more strenuous workouts right away. You risk injury by skipping basic training.