Health

Stick to the basics with these 6 simple weight loss exercises and shed kilos

If you lose all your motivation by watching those high-intensity training sessions on Insta and other social media platforms then buckle up. Apparently, you don’t need to indulge in complex training to lose weight. You need to just stick to the basics and do it right for maximum impact.

We understand that not everyone is keen on doing those complex moves nor does everyone have the same strength to pull them off. Most of you might end up getting hurt when trying such exercises. That’s why we have simplified things a little for you.

Follow these six exercise sessions to lose weight without compromising on your joints and muscles:

  1. Reverse walking
    It’s a mix of cardio and muscle training as it works on your calves, inner thighs, and glutes as well. In fact, a study published in the Journal of Physical Therapy Sciencesuggests that reverse walking helps in improving your balance and mobility. You should do it at least for a minute.
  2. Lunges
    This one is for your hips and thighs. Go deep while you do a lunge and don’t forget to make a 90-degree angle with both your legs for more contraction. 15 lunges on each side are all you need.
  3. Sidekicks

Just hold on to a chair, a wall, or just tighten up your core to balance and do this wonder exercise for your sides. The more you lift your leg up, the better contraction you will get. Do 15 sidekicks on each side.

According to a study published in the International Journal of Sports Physical Therapy, sidekicks don’t just help you in toning your sides but they also help in strengthening your glutes and making them firm.

  1. Jumping jacks
    Well, this one is an all-rounder. To accentuate its impact, do it in variations. For example, do 25 jumping jacks sideways (where you lift your hands making a straight line with your shoulders), 25 front raises (where you raise your hands in the front of your face), 25 overheads, and so on. Do at least 100 of this.
  2. Squats
    You must be highly mistaken that this only works on your legs. Well, the fact is that it has the maximum impact on your leg muscle but apart from that it also works wonderfully well on your sides, core, and lower back. So, do at least 20 of these for weight loss.

Do you know, according to a study published in the Journal of Strength and Conditioning Research, six weeks training of squats can improve your overall body proportion?

  1. Plank
    This weight loss exercise will raise the impact of all the above exercises by contracting all your muscles in one go. To begin with, you can start with a basic plank You can hold it for at least 30 seconds. Increase the time according to your stamina.

And once this cycle is over then sweat it out people, relax, and get ready for another one. You should do five such cycles to speed up your weight loss spree.

 

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