The value of exercise and regular physical activity is well-known to all of us. While busy schedules and a lack of time prevent many of us from incorporating regular exercise into our daily lives; workouts can help you to feel more relaxed and energized. This is where weight loss exercises at home come in. For generations, humans were a nomadic race, trekking long distances on foot in search of food and shelter. Our bodies were made to move. As a result, sedentary lifestyles are more harmful to us than we realize. As we get older, it can cause a variety of health problems and lags.
Most people do not have the time or money to commit to a gym membership. They can invest in their health by doing weight loss exercises at home. There are numerous exercise routines available online. If you want to lose weight, exercise plans that are tailored to your weight and body type will get you there. Weight loss exercises, unlike fad diets, are beneficial to your health. They can help you to maintain your body weight in the long run if you follow them correctly.
Weight loss exercises at home
You may believe that exercising at home is ineffective, but this is not always true. You can lose weight at home just as easily as you can at the gym with the right activity and self-motivation. Depending on the activity, exercising for 45 minutes to an hour per day can help you reach your weight loss goals.
Here, we would like to recommend some most popular exercise programs that you can do at home to become stronger, fitter, and healthier.
Walking is regarded as one of the most effective weight loss exercises. Walking at a fast pace is an excellent way to burn calories. An exercise program that is easy to incorporate into your daily activities and puts little strain on your joints. According to numerous studies, a 70-kg person burns approximately 167 calories per 30 minutes of walking at a speed of 6.4 kph. It has also been discovered that walking for 50-70 minutes three times per week can reduce body fat by an average of 1.5% and waist circumference by 2.8 cm.
Running and jogging are regarded as the kings of weight loss exercises. These are exercises that involve the entire body. These three exercises will undoubtedly help you in improving your muscular strength and overall body weight, and also keep you fit and healthy.
Skipping exercise provides a full-body workout while increasing muscle strength, and metabolism, and burning a large number of calories in a short period of time. Regular skipping exercise will help to reduce depression and anxiety. The workout also raises your heart rate, resulting in faster blood pumping across your body to keep your heart in good shape.
Along with your heart, this exercise looks after your lungs by keeping them functioning and healthy. This type of exercise burns approximately 1300 calories per hour.
Squats are a type of muscle-strengthening exercise. The primary goal of this exercise is to strengthen the lower body. Squats help you to burn calories and keep fat from accumulating in your lower body. This exercise improves your mobility as well as your balance. To achieve better results, a beginner should aim for three sets of 12-15 reps of at least one type of squat. This is one of the best weight loss exercises at home to lose those extra pounds.
Push-up and Pull-Up:
Push-ups are one of the most popular exercises and can be done at any time, anywhere, and by anyone. Push-ups are a great exercise for losing weight because they push your body away from the ground and exert energy, which burns calories. Push-up exercises are beneficial because they burn calories quickly and force you to focus on the larger muscles.
Push-ups work your chest, shoulders, back, biceps, and triceps as well. Push-ups will also help to strengthen your core muscles and keep your body physically stable and healthy. Push-ups aid in the development of lean muscles in the chest, shoulders, biceps, and triceps. If you practice push-ups for weeks, months, or years, you will gain a lot of muscle mass, and your body will need to burn calories to maintain that muscle mass
Yoga for weight loss:
Many people have benefited from the development of yoga in terms of losing weight in a healthy way. Yoga for weight loss is a contentious subject. Many people believe that Yoga does not promote weight loss on its own. While combined with a healthy diet, yoga can help you to lose weight while also keeping your mind and body healthy. Yoga improves your mindfulness and your relationship with your body. You will begin to seek out healthy foods rather than binge on foods that will increase your fat accumulation. Losing weight requires two components: healthy eating and exercise. Try these weight loss exercises at home or do below mentioned simple yoga practice.
Yoga poses for weight loss necessitate these elements. But yoga can help you to burn a lot of calories and lose a lot of weight. All you have to do is to select the appropriate yoga asanas and perform them correctly.
Weight loss yoga: Some of the best weight loss yoga asanas and yoga tips are mentioned below, which may help you in your weight loss journey.
Plank pose or (phalakasana):
A plank is an excellent core-strengthening pose. It may appear simple, but the benefits are enormous. Planks work the shoulders, back, buttocks, thighs, abs, and core. To do a plank, start in a push-up position and lift your body off the mat with the pressure of your hand, wrist, and elbow. Relax your neck by looking down. Maintain your position for as long as possible.
Triangle pose or (trikonasana):
The triangle pose activates the lower obliques, strengthens the thighs, increases blood circulation throughout the body, and relieves back pain. This pose can help you kickstart your weight loss practice by burning fat around your belly and waist. Stand three feet apart, bend down, turn your left leg slightly to the right, and place your right foot forward. Stretch your left hand to touch your feet or the floor, and your right hand to the ceiling. Hold the pose for 20-30 seconds.
Bow pose or (dhanurasana):
Do you want to tone your stomach and back? Then the bow pose can assist you. This asana strengthens your core and abdominal muscles while also improving your posture and stretching your entire body. It targets the back, chest, abdominals, legs, hips, and arms. To do the pose, keep your face down, bend your knees, and hold your ankle with your hands while keeping your knees hip-width apart. While holding your ankle, raise your chest and thighs off the floor. Continue to breathe and try to hold the pose for at least 20 seconds.
Bridge pose or (setu bandha sarvangasana):
Lie on your back, bend your knees, and press down with your feet flat on the floor. Push your torso up and place your hand under your hips, palm down. Your head and neck remain flat on the floor. This pose targets the thyroid, glutes, shoulder, spine, thighs, and back, which improves digestion and muscle tone, reduce hypertension and menopausal symptoms, and is thus beneficial for weight loss.
While performing this pose, your body should be shaped like a boat, as the name implies. Although the pose is simple, maintaining balance is required. Sit on the ground, straighten your legs, try to lift them, and then extend your hand parallel to the floor to form a V shape. Hold the pose for 10 to 20 seconds.
To lose weight, practice yoga as much as possible. You can do a more active, intense practice for at least an hour three to five times per week. If you’re just starting out, start with a 20-minute practice session and work your way up. This allows you to build strength and flexibility while also avoiding injuries. Allow for one full day of rest per week. For added cardiovascular benefits, combine your yoga practice with activities such as cycling, walking, or swimming.
If you want to lose weight, you can incorporate yoga and regular home exercise into your wellness plan. Try these weight loss exercises at home and for best results, practice yoga and exercises, as well as maintain a healthy diet and lifestyle.