The 7 Simple Exercise to Lose weight Without Gym, Just think about how many times you promised yourself you’d start taking care of your body “tomorrow or when.” So if you are waiting for a sign or a trigger to get rid of your weight and make yourself feel more confident, this is it.
however you refer to that stubborn fat that accumulates on your sides, belly, and lower back, there’s one thing we can all agree on: it needs to go! So, fellas, how about a few simple at-home exercises to chisel your waistline in a week? Hey, try ‘em out for yourself!
7 Simple Exercise to Lose weight
- Jumping Burpees
2. Bicycle Crunches
3. Kneeling Vacuum
4. Side Plank
5. Russian Twist
7. Reverse Crunches
1. Burpees Exercise to Lose weight
- Jumping Burpees
The Jumping Burpees: An exercise in which a person squats, places the palms of the hands on the floor in front of the feet, jumps back into a push-up position, in some cases completes one push-up, returns to the squat position, and then jumps up into the air while extending the arms overhead .
Reasons Why Burpees Should Be Your Favorite Exercise
In addition to burning fat, including burpees in your workout routine can help you reap many other cardio benefits, such as:
1. Stronger heart and lungs. 2. Improved blood flow. 3. Lower risk of heart disease and diabetes. 4. Lower blood pressure. 5. Improved cholesterol levels. 6. Improved brain function.
How to start Jumping Burpees
Move into a plank: From there, your hands have to come down, and your knees have to be wider than your elbows so that you can kick yourself back. Don’t lose your back here and hunch—keep a flat back as you jump into your plank.
Do a proper plank: In this segment, your shoulders should be right over your wrists, body nice and flat with a straight line from your head to your heels. From there, it’s just lowering your plank straight down into a push-up, and coming right back up.
Jump back: You need to jump your knees on the outside of your elbows so that the knees track over your toes. That way, you can come right back up into the jump. And do it all over again.
2. Bicycle crunches Exercise
- Bicycle crunches Exercise to Lose weight
Lift one leg just off the ground and extend it out. Lift the other leg and bend your knee towards your chest. As you do so twist through your core so the opposite arm comes towards the raised knee. You don’t need to touch elbow to knee, instead focus on moving through your core as you turn your torso.
THE BENEFITS of Bicycle crunches
Bicycle crunch is easy to do and it targets primarily your abdominal muscles. Bicycle crunch is good because it engages all your ab muscles. This exercise is excellent for building core strength and toning your thighs. If you want to lose weight, bicycle crunches are perfect because cycling is one of the most effective cardio exercises. This exercise enhances strength and endurance and provides the definition to your waistline.
Another great benefit of bicycle crunches, as with other abdominal and core work, is that they can literally be performed anywhere, either on the floor or on your bed – make sure that your bed is soft and firm.
3. Vacuum Exercise to Lose weight
- Kneeling Vacuum
The vacuum exercise is an exercise which involves contracting some internal abdominal muscles, primarily the transverse abdominal muscle, and not as much the diaphragm.
Repetitions of the exercise may be used as a form of endurance training, and light strength training. There is difficulty building strength in the muscle, as it is not easy to apply resistance training to the deeper internal muscles.
2. stomach vacuum benefits
The stomach vacuum is a weightless exercise you can perform to improve the strength of your core, and your pelvic floor. The vacuum works the transverse abdominis, the layer of muscle behind that six-pack you’re hiding. As you build this muscle, you’ll be gaining more postural support.
4. Side Plank Exercise
The side plank is a great exercise for strengthening the oblique abdominal muscles, which don’t get worked during ab exercises such as crunches. You will hold your body on your side in straight position supported only by one arm and the side of one foot.
1. Lie on your right side, legs extended and stacked from hip to feet. The elbow of your right arm is directly under your shoulder. Ensure your head is directly in line with your spine. Your left arm can be aligned along the left side of your body.
2. Engage your abdominal muscles, drawing your navel toward your spine.
3. Lift your hips and knees from the mat while exhaling. Your torso is straight in line with no sagging or bending. Hold the position.
4. After several breaths, inhale and return to the starting position. The goal should be to hold for 60 seconds. Change sides and repeat.
The Benefits of Side plank
- The primary muscles used are the obliques, along with the gluteus medius and gluteus maximus to stabilize the hips. Your shoulder stabilizers keep you aligned as well.
- This exercise doesn’t put pressure on your lower back or neck as many core exercises do. In pregnancy, the side plank is preferred as it places less stress on the center abdominal muscles.
- It is a balancing exercise and you will be building your balance and coordination.
- This exercise can help you be able to sustain good posture and ease of movement by building a strong core and better balance.
5. Woodchoppers Exercise
The cable woodchop is a compound pulling motion and a functional exercise. While it primarily targets the abdominals and obliques, it also employs the shoulders, back, and glutes. You can do woodchops with a medicine ball or dumbbell, but the cable will give a constant tension that is preferable.
The benefits of the wood chop are:
1. Improved strength in a twisting pattern. This pattern is integral to most other movements like walking, running, throwing, punching or rowing. 2. The exercise teaches the client to use the stronger leg muscles to initiate movement of the trunk and upper extremities, a crucial skill for anybody whose activities involves throwing or striking. 3. Thorough activation of particularly oblique abdominal muscles, but also muscles of the shoulder girdle. 4. Due to the pull from the cable (see start position) the wood chop has a decompressing effect on the spine. This can be important for people with certain back problems.
In order to perform the wood chop as shown on the picture the client must possess full extension of the thoracic spine. This can be tested by putting the client with her back against the wall: He or she should be able to simultaneously touch the entire spine from the sacrum to the C7 to the wall.
If the client does not posses full extension of the thoracic spine, the cable should not be place above chest high (bottom of the sternum).
6. Reverse Crunch Exercise
The reverse crunch is an intermediate level variation of the popular abdominal crunch exercise. Your upper body remains on the mat as you contract your abs to draw your legs towards your chest. It exercises the full length of the rectus abdominis muscle (the six-pack muscle), getting to the deep lower abs.
1. Lay face up on the mat with your arms at your sides. They can be closer to your body or extended comfortably to use for balance. 2. Bend your legs at the knee and brace your abs to slowly raise your legs so the knees are directly over your hips and your lower legs are parallel to the floor (bent 90 degrees). This is the starting position. Brace the abdominal muscles and hold a neutral spine position with a slight natural curve in the lower back (lumbar) region yet with the back firmly against the floor. 3. Exhale as you contract the abs to curl your hips and knees toward your chest, with only your hips coming off the mat as you curl. Your knees should remain at the same angle throughout this upward phase. Your head should be kept straight and the neck and shoulders should remain relaxed and on the mat. Hold when you cannot curl without your back coming off the mat. 4. Inhale and slowly return to the starting position with your hips back on the mat and your knees over your hips, still bent 90 degrees. 5. Try 10 repetitions for three sets starting out and increase it as you get stronger.
Here are some of the benefits that stand out:
1. Builds abs muscles – targets all your abdominal muscles including rectus abdominals, transverse abdominis, and obliques. Develops core strength – activates a wide range of muscles in the trunk, leading to a stronger core. 2. Improves daily functions – from balance to stability, by working the deep abdominal muscles helps improve your daily movements and even your posture. It’ll help you perform your daily tasks around the house like gardening, which involves twisting, bending, and being on your foot. 3. Targets the lower belly – reaches the hard to target area like your lower stomach pooch. It’s instrumental in flattening your stomach and getting rid of your belly fat including your lower stomach. 4. Less pressure on the back and spine – compared to the traditional crunches, this crunch variation is much more suitable on the body. With the traditional crunches, it’s easy to put unnecessary pressure on your spine and lower back. Often, those with neck discomfort find the reverse crunch exercise easier to perform and prefer over the regular crunch. If that’s you, consider this reverse crunch an alternative to your classic crunch.
It’s one move that’ gentle on your spine and lower back while strengthening all your muscles in your torso and core. It’s an effective core workout that benefits your daily functions by improving your balance, flexibility, and movements.
7. Russian Twists
How To Do Russian Twists
Sit on the floor and bring your legs out straight. Lean back slightly so your torso and legs form a V-like shape, bracing your abdominal wall to engage your core. Balancing here, twist your torso from side to side without moving your legs. (Demo’d by Instagram-famous trainer Anna Victoria!)
Form tips: Move slowly and breathe, says Donohoe. Don’t disengage your core when fatigue sets in.
Reps/sets for best results: Aim for two to three sets of 10 to 12. (More on that below.)
7 Best Benefits Of Seated Russian Twist
1. Increasing the intensity and/or adding weights to the exercise helps burn more calories. This, in turn, helps take care of love handles or muffin tops. 2. This core exercise is a good workout for the abdomen. It engages all the abdomen muscles. There is more to doing the seated Russian twist than getting a flat stomach or six-pack abs. The exercise works on more than just your abdomen. 3. It strengthens the rectus abdominis, internal obliques, and the external obliques. 4. It reduces the risks of cardiovascular diseases like stroke and heart attack by burning calories and using up stored fat in your tummy area. 5. Strengthened abdominal muscles help prevent slouching and promote a good posture. This projects confidence and trims your silhouette. It also strengthens the lower back. 6. A trimmed abdomen and a strong core also help in your everyday activities, like bending to put your shoe on, picking up something from the floor, sitting in a low chair, etc. 7. The seated Russian twist, once mastered, is one of the simplest exercises that can help work out the entire abdomen and keep you in shape. Set aside a few minutes each day to practice this twist, and you will soon feel a lot more confident about your body.