Change your thoughts and you will change the world.

Subscribe now

Exercise at home to lose weight.

Push up: The push-up is a complete exercise that targets your chest, abs, arms and shoulder – pretty much every upper body muscle. Specifically, the muscles the exercise targets are the abdominal muscles, the pectorals, the deltoids and the triceps. How exclusively each muscle is targeted will depend on the variation of the push-up you’re going to do. Read how to do a proper push-up.
Dips: The bench dip is another great bodyweight exercise for beginners. All you need is a chair. It works your triceps. Read how to do dips properly.
Squats: The squat is considered to be the ultimate lower body exercise. When done with weights it targets the muscles of thighs, hips, buttocks, quads and hamstrings. Not only are they great for your muscles but they also help strengthen your bones, ligaments and tendons throughout the lower body. Read how to do a proper squat.
Sit-ups: The sit-up has become a bit obsolete now thanks to the abdominal crunch which people believe are more effective in getting flat abs. The truth is that the sit-up is a very effective exercise as well and it works on more muscles than the abs crunch.
Jumping Jacks: A warm-up exercise, this total body exercise makes you ready for the intense workout that is to follow in the next few minutes. Jumping jacks are performed by moving both your hands parallel to the ground and jumping simultaneously. The hands must be brought down when the jump is complete. This is to be repeated for 30 seconds after which you can take a 10-second rest.
Plank: The plank is one of the most popular exercises for core conditioning and it will help build resistance in the abdominal area. The great thing is it requires no additional equipment except for your bodyweight. Get down in a prone position on the floor similar to the way you’d do for a push-up. Instead of your palms, use your forearms to support your weight. Make sure your arms are bent and below the shoulders. Keep your back straight and hold this position as long as possible. Try and do at least three sets of 30 seconds each.
Leg Raise: The leg raise is another no-frills floor exercise that’s great for your abdomen and oblique’s. Simply lie down flat on your back and bend your knees. Slowly lift up your legs from your hips and bring your knees level with your chest while keeping your soles upward. Bring your leg back to the starting position but keep in mind that it shouldn’t touch the floor. Repeat this movement 20 times and do three

Some Exercise tips at home for weight loss:
1. Push-Ups: Push-up is a basic exercise that is done by simply raising and lowering the body with the support of the arms. Triceps pushups are done by placing your hands on the floor right below your shoulders, while holding your body straight. Now lower your chest by bending your elbows and pushing back into the initial position. If you feel this exercise difficult, you can make it easier by placing your knees on the floor. This exercise trains the muscles of chest, shoulders and arms.
2. Bridge: Bridge exercise usually strengthens the whole abdominal region, hamstrings, the lower back and the gluts. It is considered as the basic rehab exercise that improves spinal stabilization. Lie down on your back by putting your arms by your sides. Now bend your knees and raise your hips while maintain your back straight and keeping your feet on the floor. Let the hips be in a straight line with your shoulders and knees. Hold it there for 30 seconds and gently lower your hips back to the initial position and repeat the same for several minutes.
3. Leaps: Leaps / skaters are leg strengthening exercises. This is a great exercise for sports persons, which improve speed and grace. In order to do perfect leaps, get into a semi-squat position and jump sideways and then land on your right foot. Repeat the same process in the opposite direction, now land on your left foot. You can perform these leaps regularly to strengthen your legs.
4. Plank Crawl: One of the best plank variations involves crawling. This exercise routine helps you tone your abs, back, and shoulders. Crawls are designed to use the upper and lower body in unison. To do a plank crawl you need to get in a pushup position, then lowering yourself down into the plank position by balancing on your forearms, elbows and toes. Now balance on one arm the come back to your initial push-up position, repeat the process by alternating the arm. You have to maintain a straight body during the exercise routine. Plank is commonly practiced in Pilates and yoga. You can decrease the difficulty level by lowering your knees to the floor.
5. Squats: Squats are really great exercises for your buttocks and legs. Squat is a position in which you couch or sit with knees bent close to the heels with your thighs parallel to the floor. It is a full body work out that primarily targets hips, thighs and buttocks. If you find this exercise routine difficult then try the same sitting on a chair and standing up, now repeat this process a number of times to tone your body and provide some benefit to it.
6. Walking Lunges: Walking Lunges are very high intensity exercises that help in strengthening thighs and hips. Stand tall with your feet shoulder-width apart. Now step forward with your right foot the land on your left knee and then on forefoot. Make sure that you keep your knees at 90 degrees approximately. Stand on forward leg with the help of rear leg. Alter the leg and repeat it again. This exercise can be done by holding a pair of dumbbells in both your hands.
7. Single Leg Balance: This is one of the hardcore exercises that targets leg power. The first thing you need to do in this exercise is to balance on your left leg and lean forward at the waist by keeping your body straight. Now extend your right leg towards the ceiling. You should maintain a slight bend in your left knee. Then raise your upper body to the initial position. Repeat it a few times for a better workout. If you found this balancing difficult, hold your back leg for support initially.
8. Superman Back Extension: This exercise will help you increase the strength of the muscles along the lower back and gluteus. In order to perform this exercise, Lie on your stomach and gently raise your legs and upper body at the same time. Always keep your head straight in this position. Hold it there for 2 – 3 seconds and repeat it for 10 – 12 times daily to increase your leg power.
9. Bird Dog: Bird-dog is an excellent exercise to stabilize the lower back (spine) during extremity movement. It works on abs, back, hips and butt. Begin with a hands and knees position (downward dog) with your fingers pointing forward. Make sure that your hands are under your shoulders and knees are under your hips. Slowly stretch your opposite leg and arm almost parallel to the floor. Hold your balance for a few seconds without arching or sagging your back. Return to the initial position slowly and repeat the same alternating sides.
10. Side Plank Hip Drops: Side plank is the best exercise that helps you build core strength. This exercise primarily targets on arms, legs and back. Begin this exercise routine by lying on one side with your elbow lined directly under your shoulder. Lift your hips off the floor by supporting your body with your forearm and keeping your feet stacked on top of one another on the floor. Hold your torso steady for 3 -5 seconds and then slowly lower your hips onto the floor repeat the same process by switching sides.

Back to blog

Online Smarthealth Pvt. Ltd.   © 2014