The importance of physical activity and exercises need no new emphasis. It not only helps in giving us better appearance and heightening self-esteem but also acts as prevention for life-threatening diseases such as heart attack, stroke, kidney failure, diabetes and cancer.
A healthy lifestyle that combines a well-balanced weight loss diet along with regular exercise helps in preserving overall health in the long run.
8 Reasons To Exercise Regularly
Well, we all crave for the perfectly toned body but what keeps us from achieving our dreams is our lack of persistence. Here are eight solid reasons that will provide motivation for workout.
- Controlling Weight
- Improving Heart Health
- Improving Self Confidence
- Boosting Energy
- Improving Brain Functions
- Promoting Better Sleep
- Relieving Anxiety
- Fun Way of Relaxation
Top 8 Workouts For Weight Loss And Improved Core Strength
Exercise is important not only for outer appearances but also to maintain and improve overall health. But our hectic lifestyle and busy schedule prevents us from going to the gym. These easy to do exercises however don’t require any equipment and can be done in the comfort of your home.
Plank
The plank is a very basic pose, but it helps in strengthening and toning the core muscles. It is one of the most effective weight loss exercises that help in toning both the upper and the lower body.
It puts tension on the muscles of the neck, shoulder and biceps. While doing this pose one is required to hold up the whole body, pull in the abdominal muscles and chest. In addition, it also helps in toning the lower back, thigh and calf muscles.
This pose helps in streamlining the waistline. However, it is important to have consistency and combine workouts with a diet rich in vegetables and fruits that burns fat and help in weight loss.
Lie flat on your stomach, place your hands at the side of your chest on the floor and push up your body, place your elbows on the floor so that your body stays supported at the raised position, raise the lower part of your body and carry the weight on your toes.
Maintain your body and head in one straight line like a plank. Draw in your abdomen; maintain the position for 30 seconds. Repeat it 3 to 4 times.
Jumping Jacks
Hardcore calisthenics exercises such as jumping jacks not only help in burning calories fast but also improve the functions of the cardiovascular system and relieve stress.
It is one of the most popular exercises for weight loss that is frequently practiced during circuit training. It is a vigorous exercise that helps in burning fat from the entire body and improves oxygen supply to the muscles.
Being a high-intensity exercise, it promotes the release of endorphins in the body that increases relaxation and relieves depression and stress.
Stand straight with your arms on your sides, your abdomen tucked in. Now in one movement, jump up by spreading your legs apart while raising your hands above your head so that they clap together; jump again to bring back your legs together and your arms on the sides.
Repeat this entire movement 20 to 30 times at a stretch for best results.
Pushups
Pushups are one of the most effective exercises to lose weight at home. It helps in toning the mid-section of the body and strengthening the core. It helps in toning the chest, abdominal and lower back muscles.
It stretches the back and tones the biceps and triceps. In addition, it stimulates metabolism, increased blood supply throughout the body and improves bone mass to prevent the risk of osteoporosis in the future.
Start by lying face down on the floor; place your hands on the floor at a distance slightly more than shoulder’s width apart. Raise your body with the support of your hands and toes.
Maintain your body in a straight line from head to toe. Looking ahead start lowering your body until the chest almost touches the floor, wait for 2 seconds and push back to the former position while exhaling. This makes 1 repetition. Do it 15 to 20 times at a stretch.
Prisoner Squats
Prisoner squats are an amazing exercise for lower body that not only improves flexibility, but also enhances core strength.
It helps in toning the quadriceps, hamstrings, and calves, improves the release of testosterone that promote muscle growth in a healthy way. It is a multi-purpose exercise that also tones the back muscles and abdomen.
Stand straight with your abdomen tucked in, your feet little more than shoulder’s width apart. Place your hands behind your head and lower your body till your thighs are parallel with the floor.
Keep your back straight and chest out. Maintain the position for 4 to 5 seconds and return to the starting position. Repeat it 15 to 30 times at a stretch.
Lunges
Lunges are one of the most functional equipment-free exercises that have several benefits. It helps in increasing flexibility, toning the lower body, improving core strength and increasing muscle mass.
It works out the glutes, quadriceps and hamstrings and boosts the metabolism that is important for burning calories and weight loss. It improves core strength by engaging the abdominal and lower back muscles.
The most important thing to keep in mind while doing lunges is to keep you muscles tight. Stand straight on solid, even ground. Keep your legs one shoulder width apart and place your hands on your hips.
Now take a step forward and while doing so bend your knees and lower your hips so that they form a 90-degree angle, your back knee should not touch the ground, wait for 2 seconds and return to the starting posture. Now repeat it with your other leg. Do it 8 to 10 times at a stretch.
Mountain Climbs
Mountain climb is one of the best weight loss workouts that help in improving balance, coordination, flexibility and muscle strength. It improves blood circulation and tones the arm muscles.
It is a multi-purpose exercise that works out several joints and muscle groups simultaneously. It also helps in improving cardiovascular health by speeding up the heart rate.
Start by lying face down, lift your body with the help of your arms and toes, now bring your right leg up towards your right hand by bending the knee, hold for 2 seconds and return to the original position.
Now repeat it with the left leg. This makes one repetition. Repeat the entire exercise 15 to 20 times at a stretch.
Burpees
The burpee is the ultimate exercise for losing weight and staying fit, and this single exercise is enough to keep you fit throughout life. No doubt it is tough, but its amazing benefits make this exercise immensely popular among fitness enthusiasts.
It is a full body workout that tones all the muscles and burns calories quickly and the best thing is that the fat burning effects of this exercise stays throughout the day.
Stand straight with your hands raised over your head, come down to the squat position and put your hands on the floor, jump to the pushup position while lowering your chest towards the floor, push your chest up and come back to the squat position as fast as you can, and jump back to the straight position. This makes one repetition. Repeat this exercise 5 to 8 times at a stretch.
V Situps
The v sit-up is an extremely effective abdominal exercise that helps in toning the abdominal, upper and lower back muscles.
It is also an effective exercise to relieve back pain. It helps in toning the leg muscles, the quadriceps and hamstrings and fulfils the dream of getting flat washboard abs.
Lie down flat on the floor with your arms stretched at the side of your head. Now curl your hips and abdomen to raise the legs from the floor, lift your head and hands and bring them towards the feet, make sure that your arms and feet remain straight at all times.
Hold the position for 5 seconds and return to the starting position. Repeat it 10 to 15 times at a stretch.
No need to go to the gym anymore. Try out these effective weight loss exercises at home that don’t require any equipment and get a toned body, flat abdomen and chiseled muscles without pumping iron.
