Home Exercise Programs for Weight Loss
Are you unable to join a gym and simply don’t find enough time to exercise? Well, here are some home exercise programs for weight loss, which you can try at home.
A beautiful, well-toned body is something everybody longs for. However, positive results with weight control does not appear without an extra effort. A healthy body is possible only with a healthy diet and a regular exercise program. People who face obesity-related problems need to think about healthy weight loss programs. Crash diets are not the solution. Rushing to the gym to try a rigorous workout can be equally difficult considering the time constraint one faces due to work-related issues. So, how does one plan for weight loss exercise programs especially when joining a gym seems like an impossible situation? Well, one can lose weight fast by exercising at home itself! Besides, one can even modify the routines to suit the schedules when at home. Yoga exercises, cardiovascular exercises, abdominal exercises, fat burning exercises, aerobic exercises, etc. include many types and forms of exercises that help for natural weight loss. The basics of these can be incorporated in a home exercise program for a healthy weight loss. One can stay within the comfort of one’s own home and feel the flab disappear with time.
Guidelines for home exercise programs
- Before you undertake any exercise routine, it would always be advisable to consult your doctor and know the areas you need to work on. This will help you to pick exercises that suit your body type.
- Always start the exercise routine gradually. Work within your comfort levels initially.
- The exercise should be done in an area that is hygienic and free from clutter. There should be ample circulation of air.
- You can maintain a healthy diet as a supplement for your weight loss exercise program.
- While exercising, maintain regular breathing.
- Use control over the way you exercise, do not try to rush into completing the routine at a fast pace.
Home exercise programs for weight loss
Weight loss exercise programs for the upper body
Exercise 1
You will need a chair for this exercise. Place your hands on a chair, with your back towards the chair. Your legs should be at a medium distance away from the body and bent at knees. Slowly lower yourself; you will feel a pull in the upper area of the body. Push yourself up with the hands, back to the starting position. Repeat this action around 10 times to begin with. Once you get accustomed to the exercise routine, you can even keep your legs outstretched to increase the difficulty of the exercise.
Exercise 2
These push-ups help the chest, shoulders and arms. Face the ground by resting your weight on the hands and legs. Hands should be shoulder-width apart. Arms have to be fully extended and feet have to be together. The knees should not be touching the ground. The body should be at a straight angle. Lower the body slowly so that the nose reaches the ground. Use your arms to push the body back to the start position. If you face a lot of difficulty while trying these push-ups, you can begin by resting your weight on the knees. In that case, you have to cross the legs at the ankles when you begin with the exercise routine. Begin with 8 push-ups till you feel confident about increasing the number.
Exercise 3
Sit upright in a chair. Gently breathe out and suck your stomach in. Hold it for 2-3 seconds. Now, breathe in as you release the stomach. For effective results, do this around 8 times.
Exercise 4
Keep your hands at a shoulder-width distance and lean against the wall. Keep your feet together. The body should be straight. Lower the body till the nose touches the wall. Then come back to the starting position. Repeat these wall push-ups around 8 times.
Weight loss exercise programs for the lower body
Exercise 1
Stand with a straight back and feet hip-width apart. The toes should point straight towards the front. The arms should be outstretched in the front as this helps to maintain balance. Slowly lower your body so that the thighs are parallel to the floor. Remember to keep your back straight. Pause for a moment and then raise yourself back to the starting position. Do this exercise 10 times in your exercise routine.
Exercise 2
Stand straight with your legs apart. Keep your head up and torso erect. Extend one leg to the side. The feet and the toes should point straight. Bend the knee of the extended leg keeping the torso upright. Slowly raise yourself back to the starting position. Now, repeat this lunge with the other leg. Do this step 10 times with each leg.
Exercise 3
Sit on a chair and keep your feet together. Now, place a cushion between your knees and thighs. Squeeze it as hard as you can for 3-4 seconds and relax. Repeat this exercise around 5 times. You can then change the cushion to a semi-inflated football to increase the difficulty level of the exercise.
Exercise 4
Stand straight and lift one leg slowly. Repeat with other leg. Begin this exercise with 10 steps for each leg. Then increase the count once you feel comfortable.
You can also follow this routine by playing a CD of your favorite music and grooving to the music with steps that will warm you up but are not jerky at the same time! Dancing will relieve your stress and increase your stamina as well.
These home exercise programs for weight loss if done constantly over a period of time will keep you looking fit and healthy. Losing weight naturally should be your priority and you can achieve the same with the help of such home exercise workouts.
