Obesity and overweight are increasingly important problems in our society. It is not merely aesthetic: there is a direct relationship between overweight and a greater likelihood of suffering health problems of varying severity. That is why maintaining the weight within healthy limits (avoiding both excess and deficit) is a matter of great relevance and something that goes far beyond a purely aesthetic issue.
One of the means to achieve this maintenance, while strengthening and keeping us active and healthy, is the realization of sport. However, our responsibilities and tasks are often many and very demanding, which often makes it difficult to find time to go to the gym or go for a run.
Another option to strengthen and maintain the silhouette is to play sports in our home, there are a lot of exercises that can be done at home to lose weight and / or maintain our figure. In order to facilitate it, throughout this article we will see some exercises to lose weight at home that can be useful.
Exercises to lose weight at home
Then I leave you with a total of a dozen exercises easy to understand and perform that can greatly help us to maintain our silhouette and even to lose weight if they are carried out systematically. The exercises that we propose can be done in relatively short periods of time, being recommendable to make several series of repetitions of the same type before moving on to another (in the same training session).
In addition, most of them do not require anything more than our own body to perform or they can be done with materials that probably almost all of us have at home. Thus, the exercises we are going to propose are easy to do and do not require spending money or using large materials.
Although it is generally understood that some of the exercises that more easily allow weight loss are aerobics, we will also see several anaerobic types, since in addition to gaining strength they also help to strengthen and reduce the extra kilos. It is also recommended that the various exercises proposed be combined with others, whether or not they are in these examples. In fact, it would be possible to do a small training routine with those present here.
On the other hand, we must bear in mind that diet and genetics are very important factors, so that only doing these exercises is unlikely to lose weight.
1. Abdominal iron
This exercise is tremendously useful to exercise the internal deep abdominal area, strengthening the abdomen, back, buttocks, shoulders and arms. It is about keeping the torso and the abdomen raised 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 working to a large extent the core.
This position must be maintained for a specific period of time. In general, most people hold the position for between thirty seconds and one minute, to then take a short break of ten seconds and go on to perform a new repetition or another exercise. Other experts, however, recommend that several repetitions be made between ten and fifteen seconds in order to maintain the effort.
A seemingly simple exercise that works areas such as the abdomen, buttocks or legs. To do them correctly we should first place ourselves with the legs slightly separated (at the height of the shoulders). With regard to the arms are multiple positions that we can use, although it is usual to extend forward (and we can even take with them some weight to work also the arms) and stay straight in parallel.
The exercise in question is quite similar to what we do when we sit down: pulling the buttocks back and with the back straight, we will go down the trunk as we support the weight on the legs and on the heels of the feet, making the first ones are parallel to the ground before returning to the initial position. Around three sets of ten repetitions are recommended.
3. Squat jump
The squat or high frog jump is a simple but interesting exercise that helps reduce weight, speed up metabolism and work muscle groups such as the chest, abdomen, buttocks and legs. Doing it is simple, although it requires effort. Starting from an initial position with the feet separated at the height of the shoulders, we will descend with the straight back as if we were going to make a squat to then climb at full speed and make a vertical jump.
They are frequently done together with the abdominal plate or with the squats, and it is usual for the jump to be made immediately afterwards. These jumps can be made the same number of times as the exercise they accompany, or in two or three series of between ten or fifteen repetitions. This is one of the simplest exercises to lose weight at home.
4. Push-ups or push-ups
The push-ups are part of the usual repertoire of most workouts. Its operation is relatively simple: after stretching face down on the floor, we support the hands separated at the height of the shoulder. Once this is done, we will proceed to lift our weight with the arms and the muscles of the chest, resting only on the hands and feet, with the legs fully extended. The exercise will be to go up to stretch the arms and slowly lowering our weight until the chest brushes the ground, without dropping our weight.
It is an exercise that can be strenuous, but that helps us strengthen our pectorals, shoulders and arms. It is also possible to vary the separation between the hands to work in greater depth concrete muscles. It is generally recommended around three series of twelve repetitions, although as the days go by, they may increase.
5. Bicycle abs
A great way to train abdomen, buttocks and legs, the bicycle is a frequent and highly known exercise that is also easy to carry out. It starts from an initial position stretched face up on the floor, with legs bent and arms bent in such a way that we hold the nape of the neck with our hands. Then we will lift the legs and buttocks in such a way that our legs are perpendicular to the ground, proceeding to perform the action of pedaling alternately, with each leg. The torso and head also rise.
To work more muscular areas, it is possible to work the oblique abdominals if we try to bring the contralateral elbow to the knee that we have bent in each pedaling. It is recommended around three series of thirty seconds, or between fifteen and twenty pedals with each leg in each series.
6. Jumping jacks
A type of exercise that seems simple to perform but in which a large number of muscles are used.
To perform them first we will stand upright, with our feet together and stretched and arms close to the body. Next we will make a small jump in which we will open our legs around 45 degrees, being at the same height as our shoulders, while we will stretch our arms laterally until they touch each other over our heads (as if we were clasping the palms of the two hands clash overhead). Then we will make another small jump returning to the initial position, and we will repeat again and again.
It is recommended around about thirty continuous seconds before pausing and moving on to perform another series (up to about three) or pass or another exercise.
They are very useful for training legs, buttocks and back in addition to working to some extent the abdominals, arms and torso. They are also a good cardio exercise that helps us to accelerate the pulse, sweat and reduce toxins as well as contributing to lose calories.
7. Triceps funds
This is one of the few exercises in which we are going to need the help of an element alien to our own body. However, this element is something that most of us have at home: a stable chair or bench. It is an exercise that works especially the triceps, but that also involves the use of the abs, chest and shoulders.
This exercise is done by supporting us with our hands on the front end of the chair, keeping the legs also stretched and the heels of the feet resting on the floor. The hip should remain in the air, keeping the arms fully extended in the initial position. Then we must go bending the elbows, so that our hips go down but without the buttocks touch the ground. After that we will return to the initial position extending the elbows again. It is recommended around three series of between ten and fifteen repetitions.
8. Lumbar hyperextension
This exercise is very useful to work abdominals and back, especially the lower back. The exercise is carried out in the following way: we start from an initial position stretched face down on the floor, with the legs stretched out and the arms resting on the ground (either bent or stretched). Then we must lift the winch and legs, leaving only the abdomen in contact with the ground. After that we return to the initial position.
This exercise can be done in series of between ten and fifteen repetitions. However, it must be borne in mind that it involves a great effort for the spine, which can generate injuries and back problems if performed poorly or in excess.
9. Skater jump
Another very useful exercise to lose weight while strengthening our body is the jump skater or skater jump.
This exercise starts from an initial position in which we will keep our torso straight but leaning forward, feet apart and knees bent. Done this, we will proceed to take a small jump to one of the two sides, falling on the ipsilateral leg (ie if we jump to the right we support the right leg and vice versa) to then pass the opposite leg behind, supporting the foot opposite also behind. Next we will jump to the opposite side, with the same procedure but reversing the position of the legs. The arms will accompany the movement of the feet, at the same time that the abdomen remains contracted.
The resulting image will recall the movement that a skater makes when moving, and the exercise is based on continuously changing the position of the legs. It is an exercise that works the core at the same time as the buttocks and legs and that is recommended to do in series of around thirty seconds to one minute.
10. Rowing with weights
Another simple exercise that is useful is that of rowing with weights, which allows strengthening the back, abdomen, biceps or shoulders. This exercise in principle requires weights, although it is possible to replace it with carafes or tetrabricks of an appropriate weight if we do not have them.
The exercise is done starting from an initial position inclined, with the feet separated and the knees flexed at the same time that we let hang of our hands the weights or the equivalent to them that we are using.
We will exert force with the back and the abdomen at the same time that we elevate the weights until practically arriving at the chest, as if we were using oars. After a few seconds we will return to the initial position. This exercise is very complete and very useful to strengthen the body and in the process lose weight too. It is recommended to do between two or three series of around 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 exercises being very complete aerobic type that by themselves help to lose weight in a way that is usually enjoyable and that we can do at home (the first as long as we have a stationary bike).