Home Uncategorized 15 Exercises For Weight Loss At Home-No Need of Equipments

15 Exercises For Weight Loss At Home-No Need of Equipments

It is important for us to eat good and healthy food.But it is also important to workout in order to keep our body fit and healthy.Apart from exercises for weight loss,there are various exercises which you should perform daily to have a healthy life style.

Working out not only helps you lose fat but also helps you develop muscles which most beginners ignore.

But can I lose weight without going to the gym?

Well,the simple answer to this question is a big “YES” .

There are various exercises for weight loss which you can easily do at home.People often confuse themselves with workouts and consider gyms to be the only best possible way to a healthy body.This is not true.Any physical activity that can make you sweat and make your body tired is considered to be an exercise.

Working out not only has positive physical effects but also really positive mental effects.

What’s in it for me?

  1. 15 exercises to lose weight at home
  2. Various other alternatives
  3. Advantages to exercise in daily routine
  4. Conclusion
  5. Frequently asked questions

15 Exercises For Weight Loss

Trunk Rotation

trunk-rotation

Initially stand by keeping your feet few inches wide.Slightly bend your knees and raise your arms by bending your elbows. Move your body to the left and to the right Repeat this.

Bicycle crunches

Bicycle-crunches

Lie down by keeping your hands on the back of your head. Lift your right knee and stretch your left elbow towards it.Repeat the same for the other side.

Reverse crunches

Reverse-crunches

Lie down on your back and bend your knees. Now, bring your knees towards your head, by keeping your hands on your head.

Bent leg twist

bent-leg-twist

Lie down on your back, with your arms stretched to the side.Raise your legs and bend your knees at 90 degree angle.

Now twist your knees to the left. Staying this position for 1-2 minutes Return to the initial position and do the same on the right side.

Flutter kicks

flutter-kicks

Start by lying on your back.Keep your arms on the side and lift your legs.Let the legs be as straight as possible.

Now, quickly raise your right leg and at the same time lower your left leg. Then do the same on the other leg Repeat

Dead Bug

dead-bug

Start by lying with your back on the ground.Raise your Knees and make it perpendicular to the ground.Stretch your arms pointing towards the ceiling.

Now stretch your right arm towards your head and lower your left leg.

Return back to the starting position.Repeat it on the other side.

Plank

plank-and-weight-loss

Be on your toes and forearms with your body straight Stay in this position for as long as possible.

Russian Twist

russian-twist

Sit on the mat by bending your knees.Slightly lean back with feet above the ground and clasp your hands.Twist your arms to the left and right

Reclined Oblique Twist

reclined-oblique-twist

Lie down on your back Raise your upper body with your elbows on the side for support Raise your left leg and reach the ankle using your right hand Return back to the initial position and repeat the same on the other side

Mountain Climber

mountain-climber

Initially be in the push-up position By keeping the left leg straight, bend your right knee Now, move to the initial position and repeat the same on the other leg Let The switching between the sides is fast.

Sit ups

sit-ups

Lie down on the floor placing your feet either under something that will not move or by having a partner hold them . Your legs should be bent at the knees .Place your hands behind your head and lock them together by clasping your fingers .

This is the starting position .Elevate your upper body so that it creates an imaginary V – shape with your thighs .Breathe out when performing this part of the exercise .

Once you feel the contraction for a second ,lower your upper body back down to the starting position while inhaling .Repeat for the recommended amount of repetitions .

Squats

squats-and-weight-loss

Drop your hips and sit back until your thighs are parallel with the floor . Pause , then drive through the heels and lift the body upwards back to the starting position , squeezing the glutes at the top of the movement . This works the thighs , hips buttocks , quads , hamstrings and lower body .

Bench Dips

bench-dips

This movement is performed with a bench and a footstool .Place a bench behind yourself and rest on it with your hands . Place your legs straight out in front of you .

You may also place them at an elevated level as shown above .Begin with arms in a fully . Slowly bend at your elbows keeping the rest of your body straight . Be sure to keep your elbows back and close together .

‘Dip’ down until your arms form a 90 degree angle and you feel a stretch in the triceps .Slowly extend your arms raising your body back up . Pause and contract your triceps muscles at the top . Pause and repeat the movement .

Alternative heal touch

alternate-heel-touch

Lie on your back on an exercise mat . With your arms straight at your sides , bend your knees and place your feet flat on the floor between 18 and 24 inches apart.

Breathing out , crunch your ab slightly upward and sideways to the right a couple of inches until your right hand touches your right heel .Hold briefly and then return to your starting position while inhaling .Repeat on the left side .

Pushups

pushups-and-weight-loss

Keeping a prone position with he hands palms down under the shoulders, the balls of the feet on the ground. and the back straight, pushes the body up and lets it down by an alternate straightening and bending of the arms

Also Read:Yoga for weight loss-18 Yoga poses to lose weight.

Various Other Exercises to lose weight

Gym

gym-exercises-for-weight-loss

Whenever we think of losing weight the first thing that comes to our mind is gym.Gym are a great source to workout in order to achieve your fitness goals.

Basically a gym includes two types of workouts which can be carried on both by various machines as well as without machines.The first one is cardio training.Cardio training is basically that raises our heart rate.In General that we perform with the sole purpose of losing excess body fat.

The other one is weight training,in this we workout mostly on our muscles.However this can also be effective in losing weight but primarily it is for the development of muscles.Unlike cardio it has different exercises for different muscles.

If you just want to maintain a healthy physique and a good looking personality you need to workout each and every muscle.Generally one day is given for each body parts that includes legs,biceps,chest,back,shoulders,abs,etc.

Kickboxing

kickboxing-exercises-for-weight-loss

It is a very great option when you think of weight loss.As it involves very intense exercises that burn a lot of calories and also develop some serious muscles.

Kickboxing other than making you fit and active has a very important benefit that includes self defense.

With this sport you not only make yourself look good but also protect yourself and your family in any required situation.

It involves various techniques that can only be performed after years of practice. You can consider kickboxing as a very good option to lose weight.Also develop muscle mass and also maintain your weight after that.

Other sports

sports-exercises-for-weight-loss

You can also consider various outdoor sports as sports require high physical activity. It can help you lose weight within a very short period of time.of course if you maintain a good diet.

Outdoor sports are very good unlike gym and exercises for weight loss you don’t have to play different sport for cardio and muscle training.

Also you don’t have to wait to exercise every muscle.Sports ensure both cardio and muscle training at the same time and with the same sport.

Four best sports for weight loss according to my personal experience are:

  • Football
  • Badminton
  • Basketball
  • Cricket
15-exercises-for-weight-loss

Also Read:Weight loss diet plan-lose 5 kg

Advantages of exercise in your daily routine.

  1. Improves physical health as well as mental health
  2. Makes skin glowing and beautiful
  3. Improves energy levels
  4. Decreases the risk of various diseases
  5. Improves sleep quality and helps in relaxation
  6. Improves muscles and bones
  7. Helps in weight loss
  8. It can help in making sex life better
  9. Improves concentration
  10. Can improve brain health and memory
advantages-of-exercise

Conclusion

Exercise should be an important part of everyone’s life.

During the weight loss journey,it becomes very important that you combine your diet with the exercises.

Exercise help you lose weight by burning those excess calories and boosting your metabolism.

Higher is the metabolism faster you lose weight.

Also many people restrict their weight loss exercise to cardio only.Along with cardio it is also important for you to do muscle training.

Muscle training will prevent your body from losing excess muscles during the weight loss process.It will also help you get a much better physique.

Check Out:Sara Ali Khan Weight Loss Journey.

Frequently Asked Questions

Q.What are the best exercises for weight loss at home for beginners?

Best exercises to lose weight for beginners are pushups,situps,plank,mountain climber and bicycle crunches.

Q.What are the best exercises to lose belly fat?

Best exercises to lose belly fat are plank,mountain climber,flutter kicks,dead bug and bicycle crunches.

Q.How important is diet with exercise?

Diet play a very important role in maintaining the overall health.
Exercise along with proper diet can help you achieve way more better results than just exercising.

Q.How many days to get the results?

You can start getting the results within the first month itself provided you also take care of the diet.

Hey! My name is Neeraj.20 Years old young and energetic.I love to explore the internet and learn new things.My passion is towards blogging and digital marketing.I am doing Graduation in commerce.

Neerajhttps://www.thesmartme.com/
Hey! My name is Neeraj.20 Years old young and energetic.I love to explore the internet and learn new things.My passion is towards blogging and digital marketing.I am doing Graduation in commerce.
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