Weight loss exercises: 4 workouts to do at home

Weight loss exercises: 4 workouts to do at home

Looking for quick and easy weight loss exercises? Know that certain exercises can help you to do aerobic exercise with the one that strengthens the muscles.

And practice can provide benefits that go beyond aesthetics. This is because accumulation of fat in the abdominal region can cause cardiovascular, respiratory and posture problems.

However, before starting to do the exercises it is important to talk to your doctor and check if everything is okay with your health. In addition, it is essential to wear appropriate clothing for gymnastics and prepare the environment for the activity, as some movements require a larger space to be performed.

To find out which are the best exercises to lose weight without leaving home, see the article:

Weight Loss Exercises

  • Stationary running
  • Arm flexion
  • Jump rope
  • Plank
  • Squat

1. Stationary running

Marching or stationary running is basically simulating a run without moving. It is a good aerobic exercise and helps to warm up the body for the next movements.

How to perform: Wear sneakers and comfortable clothes and simulate a run without leaving your seat. You can lean on a wall, for example. It is also possible to use an elastic band tying one leg to the other to increase the intensity of the exercise.

How it helps to lose belly: In an hour of stationary running it is possible to lose up to 600 calories, which contributes to lose weight and, consequently, abdominal fat.

2. Push-up

Push-up is a very versatile exercise that can benefit both beginners and the more advanced.

How to perform: In order not to have problems and end up getting injured while doing the arm flexion, it is important to be careful with the positioning of the hands, spines and hips.

Hands should be aligned with the chest and open so that the elbows can bend up to 90 degrees.

The elbows must face outwards. Take care not to leave your hips too high or too low: it should be at the same height as your torso. The feet can be together with the whole body stretched, or the knees are supported on the floor, facilitating the movement.

How it helps to lose belly: Flexion helps to lose belly because it works several muscles, among them the shoulders, triceps, abdomen, dorsal and gluteal muscles.

3. Jump rope

Jumping rope may have been a joke in childhood, but this movement can be fun and help you lose belly without leaving home in adulthood. But be careful: as it is an exercise that requires more physical conditioning and a little coordination, start slowly and increase the speed and duration of this activity over time.

How to do it: First choose a safe place to jump rope. The ideal way to start is to alternate two to three minutes of rope with your muscle exercises.

How it helps to lose belly: Because it is an aerobic exercise, skipping rope will help in weight loss and improve physical conditioning, thus helping to burn the bulging belly.

4. Plank

Planks are champions when it comes to losing belly without leaving home. They are considered an abdominal exercise that has several ways to be performed – which can facilitate or hinder the exercise.

How to perform: To start the plank, place both hands parallel on the floor, in the same way as the tip of the feet (which should be slightly separated), dividing the body weight on these four supports.

The movement is similar to a flexion, but here you will not move your arm – it must remain stretched with the body straight. Muscle work will be to stay in the same position.

After stabilizing the plank, you can perform the bicycle movement, taking the knee towards the opposite elbow (right knee on the left elbow and vice versa). It is important to never let your abdomen relax in order to stay in this position.

Another way to make the plank is to keep the same position, but with your feet on the sofa or chair.

Start supporting the body for 30 seconds and repeat this process five times. Gradually increase the support time.

How it helps to lose belly: This exercise works the region of the arms and lower back, not to mention that it demands concentration on the force used in the abdomen to be able to stay in position, helping to define the region.

Other exercises to lose weight

  • Running
  • Bodybuilding
  • Spinning
  • Swimming
  • Muay Thai
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