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10 Best Exercises For Weight Loss At Home

Weight loss

Hey, folks HealthRadar360 is here with some astounding weight-reducing exercises. We know sometimes it could be difficult to take time out from the busy schedule to join a gym. Especially, in such tough times when in some countries gyms are closed. We are listing some exercises one can easily do at home. From shoulder to lower limbs, you will find a workout according to your need. Give this piece of information a read and you will find out that this list has the best exercises for weight loss at home.

Lunges

Lunges are a great sort of exercise when it comes to strengthening the lower body. It also helps in toning the muscles and provides them with stability to attain a better balance. The muscles it usually involves are:

  • Gluteus Maximus
  • Calves
  • Hamstrings
  • Quadriceps
  • Gluteus Minimus
  • Abdominal and Back Muscles

Other than lower limbs, it works esthetically to improve spinal health. Unlike many other exercises that increase the spinal load, it removes the load from the spine and makes it flexible and pain-free.

There are various types of lunges and each one of them has certain perks. 

  • Classic
  • Stationary
  • Twist
  • Walking
  • Reverse

Among all of them, the classic forward lunge is counted as one of the best workouts for weight loss. So, go for it and do tell us about your experience.

Following are the steps one should follow for better lunges:

  • Stand tall on feet hip-apart, straight on the back, and chin up
  • Put both hands on your waist
  • Bend your leg forward at 90 degrees, make sure it doesn’t go beyond toes
  • For the other leg, try to not touch the ground while keeping it parallel to the surface of the floor
  • After 1 rep stand tall again and do the same 
  • After 10 to 12 reps you can change the leg

Squats

Squat, a basic exercise demonstrating the phenomenon of sitting and standing up from the chair. It is considered one of the best exercises to crush calories. As per the research of Harvard University, training 30 minutes of squats help in burning 200+ calories.

In addition to it, squats help in strengthening the muscles of the lower limbs and increasing their mass. It usually involves the muscles similar to lunges:

  • Quadriceps Femoris
  • Gluteus Maximus
  • Adductor Magnus
  • Hamstrings
  • Abdominal and Calves muscles

Similar to lunges squats have several variations. 

  • Split Squat
  • Single-Leg Squat (Pistol)
  • Dumbbell Squat
  • Barbell Back Squat
  • Wide Stance Squat
  • Barbell Front Squat
  • Hack Squats

Crunches

Crunches are considered a classic core strengthening exercise. They work by strengthening the core muscles of the body. Additionally, crunches have a strong impression when it comes to burning belly fat.

They are renowned for flattening the belly and turning it into six-pack abs. Raising the body against gravity plays an important factor to strengthen and flatten the belly muscles. But, if you have any sort of back pain try to go easy on yourself as it could exaggerate the pain. The muscles it usually involves are Abdominal muscles which include:

  • External Oblique
  • Internal Oblique
  • Rectus Abdominis muscle

Here are some types of crunches you should know to get rid of your saggy belly. But as usual practice, the basic one first then go for the variants.

  • Crunch on a ball
  • Twist and crunch
  • Russian crunch
  • Hip raise and leg raise
  • Woodchop
  • Jackknife 
  • Wiper 
  • Reverse crunch

Planks

Plank, one of the simplest and easy to perform exercises to reduce weight. It covers the almost whole body and to utter surprise its benefits are far greater than many other difficult exercises. Here are some benefits of planks.

It improves body posture and provides better coordination and balance. Another fact about planks which is not much renowned is it increases the metabolism and improves mood.

From shoulders to calves it strengthens every part of the human body. It involves the following set of muscles:

  • Trapezius
  • Rhomboid
  • Pectorals
  • Serratus Anterior
  • Transverse and Rectus Abdominis
  • Internal and External Oblique
  • Quads
  • Gluteus
  • Calf muscle

There are several types of planks that people generally follow to increase the core strength of their bodies. Here are some of them:

  • Forearm Planks – the basic one
  • Side Plank – also known as shifting plank
  • Side Plank Leg raised
  • Reverse Plank
  • Plank Crunch – also known as sans glider

Jumping Rope

Well, our next exercise is the regimen most of you must have done in childhood. So, it is not a bad idea to relive a carefree childhood again with an intention to lose some pounds.

Jumping rope, a type of cardio exercise works best to create a calorie deficit inside the body. This calorie debt results in burning the body’s fats and eventually, the person loses weight.

According to the study, in order to lose 1 and a half pounds or 0.7 kg of weight the person has to burn 500 to 750 calories per week. And this exercise can burn 10 calories per minute. In case, if you have already thrown your old ropes, go and purchase the new one for a new you.

Apart from burning calories, it has some other benefits too. It helps in toning muscles and strengthening the core like many other exercises on this list. Also, Jumping rope increase the capacity of lungs and stamina. 

Burpees

Burpee is considered, as one of the best exercises for weight loss. It is one of the high-intensity regimens and has a part in creating a calorie deficit. Workouts like burpee can burn up to 50% more fat than regular exercises. 

It is quite similar to squats. That could be the reason it is also known as a squat thrust.

Here are some types of burpees:

  • Burpee Pull-ups
  • Knee Ups Burpee
  • Burpee Box Jumps

Walking

Walking

The easiest exercise and in reach of every person. Just a simple house chore can eventually be turned into a walk. You do not need any particular space or a typical environment to motivate yourself for work.

Walking has several benefits but the topmost is it helps in burning calories. According to the mayoclinic, 30 minutes of the walk can burn 150 calories.

Flutter Kicks

Flutter kick somewhat resembles a swimming stroke. They work best to define the lower body and abdomen. Especially, the hip flexors and abdominal muscles are the muscles influenced by this exercise. Because of its effects on these muscles, it works to burn belly fat and sculpt six-pack abs.

It works drastically to make swinging movements easier than before. For instance, swinging the golf club and other movements too.

Other than this, Flutter kicks strengthen the core muscles and provide good posture and balance.

Bench Dip

Let’s discuss the exercises that burn the fat of the upper limb. Although some of the previous exercises previously described exercises affect the upper limb too, here are some which target especially the arm and shoulder.

Bench Dip is also known as triceps dip. It works to strengthen the triceps. Along with the triceps, it affects the shoulder muscles, chest muscles, and anterior deltoid muscles. 

Unlike other exercises which do not require any accessory, it requires a bench to dip off. So, go for this bodyweight exercise and strengthen your arms.

Bicep Curls

Bicep curls are another best exercise for weight loss. It mainly targets the biceps and burns their fat while providing them with strength and a better shape.

For this exercise, you do not need any space to lie down or a bench. What you need is a pair of dumbbells and you can do it anywhere. There is a margin of leniency in it. A person can use a barbell, resistance band, or anything of his choice if the dumbbells are not available at the moment.

Its other perk is it does not require higher stamina and can be done, easily without any hassle. 

Apart from the biceps, its other target is the following muscles:

  • Brachioradialis
  • Brachialis
  • Front Deltoid

You should do these workouts under expert supervision. Sometimes, even a slight wrong move can cause lifetime injuries. So, it is better to seek advice from a professional trainer rather than performing them on their own.

Written by HealthRadar360

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