10 exercises to lose weight at home in a simple way

Burning calories and fat reserves is something that can be achieved without going to the gym.

Obesity and overweight are increasingly relevant problems in our society. It is not merely something aesthetic: there is a direct relationship between being overweight and a higher probability of suffering health problems of varying severity. That is why maintaining weight within healthy limits (avoiding both excess and deficit) is a matter of great relevance and something that goes far beyond a merely aesthetic issue.

One of the means to achieve this maintenance, as well as to strengthen us and keep us active and healthy, is sports.. However, our responsibilities and work are usually many and very demanding, which often makes it difficult to find time to go to the gym or go jogging.

However, another option to strengthen and maintain the silhouette is to do sports at home, there are a lot of exercises that can be done at home to lose weight and / or maintain our figure. In order to facilitate it, throughout this article we are going to see some exercises to lose weight at home that can be useful to us.

Exercises to lose weight at home useful in the day to day.

Next we leave you with a total of a dozen of exercises easy to understand and to realize that can help us to a great extent to maintain our silhouette and even to lose weight if they are realized systematically. The exercises that we propose can be done in relatively short periods of time, being advisable to make several series of repetitions of the same type before moving on to another one. (in the same training session).

In addition, most of them either do not require anything more than our own body to be performed or they can be done with materials that probably almost all of us have at home. Thus, the exercises we are going to propose are easy to do and do not require spending money or using large materials.

Although it is generally understood that some of the exercises that allow us to lose weight more easily are aerobic, we will also see several of anaerobic type, since in addition to gaining strength they also help us to get stronger. gain strength they also help to get stronger and reduce the extra kilos.. It is also recommended that the various exercises proposed be combined with others, whether or not they are in these examples. In fact, it would be possible to make a small training routine with the ones present here.

On the other hand, it should be noted that diet and genetics are very important factors, so that only by performing these exercises it is unlikely to lose much weight.

1. Abdominal plank

This exercise is tremendously useful for exercising the deep inner abdominal area, strengthening not only the abdomen but also the back, buttocks, shoulders and arms. It involves keeping the torso and abdomen raised parallel to the floor, supporting ourselves only with our feet and forearms on the floor. The rest of the body will be in the air, making special effort with the abdomen and working the core to a great extent. and working the core to a great extent.

This position must be maintained for a specific period of time. In general, most people hold the position for between thirty seconds and one minute, then take a brief ten-second rest and move on to either a new repetition or another exercise. Other experts, however, recommend doing several repetitions of between ten and fifteen seconds in order to be able to maintain the effort.

Squats

A seemingly simple exercise that works areas such as the abdomen, buttocks or legs. To do them correctly we must first place our legs slightly apart (at shoulder height). As far as the arms are concerned, there are multiple positions that we can use.We can even use some weights to work the arms as well, but it is usual to extend them forward (and we can even use them to take some weights to work the arms as well) and keep them straight in parallel.

The exercise in question is quite similar to what we do when we sit down: pulling the buttocks back and with a straight back, we will lower the trunk as we support the weight on the legs and heels of the feet, making the former parallel to the ground before returning to the starting position. About three sets of ten repetitions are recommended..

3. Squat jump

The jump squat or frog jump is a simple but interesting exercise that helps to reduce weight, accelerate the metabolism and work Muscle groups such as the chest, chest and back. work muscle groups such as the chest, abdomen, buttocks and legs.. Performing it is simple, although it requires effort. Starting from a starting position with feet shoulder-width apart, we descend with our back straight as if we were going to do a squat and then go up at full speed and perform a vertical jump.

Frequently performed in conjunction with the abdominal plank or squats, and the jump is usually performed immediately after.It is common for the jump to be performed immediately afterwards. These jumps can be performed the same number of times as the exercise they accompany, or in two or three sets of ten to fifteen repetitions. This is one of the simplest exercises to lose weight at home.

4. Push-ups

Push-ups are part of the standard repertoire of most workouts. Its operation is relatively simple: after stretching face down on the floor, we support the hands apart at shoulder height. Once this is done, we proceed to lift our weight with our arms and chest muscles, leaning only on our hands and feet, with our legs fully stretched.with the legs fully stretched. The exercise will be to go up to stretch the arms and slowly lowering our weight until the chest touches the floor, without dropping our weight.

This is an exercise that can be strenuous, but it helps us to strengthen our pectorals, shoulders and arms. It is also possible to vary the separation between the hands to work in greater depth specific muscles. It is generally recommended about three sets of twelve repetitions, although as the days go by you can increase the number of repetitions.

5. Bicycle crunches

A great way to train your abs, glutes and legs, the bicycle is a common and well-known exercise that is also easy to perform. The starting position is lying on your back on the floor, with your legs bent and arms bent so that you hold the back of your neck with your hands. Then we will raise our legs and gluteus muscles in such a way that our legs are perpendicular to the floor.We proceed to pedal alternately with each leg. The torso and head are also lifted.

To work more muscular areas, it is possible to work the oblique abdominals if we try to bring the contralateral elbow close to the bent knee in each pedal stroke. We recommend about three sets of thirty seconds, or between fifteen and twenty pedal strokes with each leg in each set.

6. Jumping jacks

A type of exercise apparently simple to perform but in which a large number of muscles are worked to a great extent.

To perform them first we will stand upright, with feet together and stretched and arms close to the body. Then we will make a small jump in which we will open our legs about 45 degrees, remaining at the same height as our shoulders, while we will stretch our arms laterally until they touch each other above us (as if we were colliding the palms of both hands collide above). Then We will give another small jump returning to the initial position, and we will repeat again and again..

We recommend about thirty seconds of continuous use before pausing and moving on to another series (up to about three) or moving on to another exercise.

They are very useful for the training of legs, buttocks and back in addition to work to some extent the abdominals, arms and torso. They are also a good cardio exercise that helps us to accelerate the pulse, sweat and reduce toxins in addition to helping to lose calories.

7. Triceps dips

This is one of the few exercises in which we will need the help of an element outside the body itself. However, this element is something that most of us have at home: a chair or a stable bench. This is an exercise that works especially the triceps, but also involves the use of the triceps.but also involves the use of the abdominals, chest and shoulders.

This exercise is performed by leaning with our hands on the front end of the chair, keeping our legs also stretched and the heels of our feet resting on the floor. The hips should be in the air, keeping the arms completely stretched in the initial position. Then we must bend our elbows, so that our hips go down but without our buttocks touching the floor. After that, we will return to the initial position extending the elbows again. We recommend about three series of between ten and fifteen repetitions.

8. Lumbar hyperextensions

This exercise is very useful for working the abdominals and back, especially the lumbar area. The exercise is performed as follows: we start from an initial position stretched out face down on the floor, with our legs stretched out and our back straight.with legs straight and arms resting on the floor (either bent or stretched). Then we must lift the winch and legs, leaving only the abdomen in contact with the floor. After that, we return to the initial position.

This exercise can be done in sets of ten to fifteen repetitions. However, it must be taken into account that it supposes a great effort for the spineIt can cause injuries and back problems if it is performed incorrectly or excessively.

9. Skateboarder's jump or skater jump

Another very useful exercise to lose weight while strengthening our body is the skater jump.

This exercise starts from an initial position in which we will keep our torso straight but inclined. with the torso straight but leaning forward, feet apart and knees bent.. Once this is done, we will proceed to make a small jump to one of the two sides, falling on the ipsilateral leg (i.e. if we jump to the right we support the right leg and the other way around) to then pass the opposite leg behind, supporting the opposite foot also behind. Then we jump to the opposite side, with the same procedure but reversing the position of the legs. The arms will accompany the movement of the feet, while the abdomen remains contracted.

The resulting image will be reminiscent of the movement of a skater when moving, and the exercise is based on continuously changing the position of the legs. It is an exercise that works the core as well as the buttocks and legs and is recommended to do in sets of about thirty seconds to one minute.

10. Rowing with weights

Another simple and useful exercise is the rowing with weights, which strengthens the back, abdomen, biceps or shoulders. This exercise in principle requires weights, although it is possible to substitute it with carafes or tetrabricks of a suitable weight if we do not have them.

The exercise is performed starting from an inclined starting position, with feet apart and knees bent, while we let the at the same time that we let hang of our hands the weights or the equivalent to them that we are using.

Then we will exert force with the back and abdomen at the same time that we raise the weights until we reach almost to the chest, as if we were using oars. After a few seconds we will return to the initial position. This exercise is very complete and very useful to strengthen the body and in the process also lose weight. It is recommended to do two to three sets of about ten to fifteen repetitions each.

Other activities

In addition to the previous exercises, in order to reduce weight it is recommended to perform activities such as spinning, cardioboxing or dance, being these very complete aerobic exercises that by themselves help to lose weight in a way that is usually enjoyable and that we can do at home (the and that we can do at home (the first one as long as we have an exercise bike).