Before thinking about losing weight, the first thing to ask yourself is: do you need to do it? There are many basic ways to assess for yourself whether you are overweight, severely obese, or just healthy. Most of them are based on simple ratios of height and weight, of which the most widely used method is the body mass index (BMI). While none of them are 100% accurate, they do provide a good indicator to measure. BMI typically overestimates the user’s weight category, placing normal people in the obese category instead of below.
If you think you belong to the obese category, the next question to ask yourself is whether you are losing weight for cosmetic or health reasons. If it is simple for cosmetic reasons, then most likely you are not overweight and do not need to lose weight. Keep in mind that exercising to lose weight is very different from exercising for good health.
If you are serious about losing weight for health reasons, you are probably facing a major problem. You lack the muscle to support your own weight, and as a result, you tire too easily to maintain a sustained exercise regimen.
To help you get started, the following exercises are designed to be low intensity and low impact; firstly, to reduce the risk of insults, especially for beginners, and secondly, so that you can achieve them.
Here are 6 exercises that are simple to perform and can be done in the comfort of your own home.
1) applause
This exercise is also known as the Buddha Clap. You can do this exercise sitting on the floor. Begin with both arms fully extended at your sides and palms facing the sky. While keeping your arms straight, bring both hands up at a comfortable speed above your head and clap your hands. Return to the original position with your arms straight and palms up.
This exercise seems simple enough, but this is exactly how it should be. But once you’ve repeated the action 10 to 20 times, you’ll realize it’s not exactly effortless. Stretches the muscles of the back and arms and works the cardiovascular system. Do 20 to 40 sets of this exercise daily.
You can also do this exercise standing up to increase the intensity of the exercise.
2) shine shine star
If you remember how you danced while singing the lullaby, Twinkle Twinkle Little Star, then you should remember the twinkle stars action. This exercise is exactly that action. Extend your hands directly in front of you with fingers open. Then simply clench and open your fists (doesn’t have to be tight) repeatedly.
Each time you shoot and open your fist counts as one. Do this 20 to 40 times a day. This strengthens the shoulders and forearms. Like the Overhead Clap, this exercise can be performed sitting or standing for best results.
3) ABS
Most of us should be very familiar with crunches, however few of us know how to use this exercise correctly. There is no right or wrong way to do crunches, but different ways of doing it have a different result. Since we are looking at weight loss and muscle building, we need to do the crunches slowly and steadily.
First, lie on the floor and with your knees bent, raise your legs so that your thighs and stomach are at approximately 90º. This is the starting position for Crunches. Next, cover your ears with your hands and raise your upper body so that your elbows touch your knees or thighs. Hold the position for 2 seconds before returning to the starting position. Meanwhile, keep your legs as they were in the starting position. If you find it difficult to keep your legs raised, you can use a cushion or chair to support your legs. Eventually, you should progress to a stage where you don’t need the support.
This exercise trains the upper abdominal muscles. Do this 10 to 20 times a day. You can alternate this exercise with alternate crunches where the right elbow touches the left knee and vice versa. Alternate crunches train the lateral abs.
4) leg lifts
To get started with Leg Raisers, first find heavy furniture that you can hold on to. Lie down on the floor and reach out with your hands to support the furniture (preferably the legs of the furniture). Keep your arms half bent. Raise both legs (keeping them straight, do not bend the knees if possible) so that your thigh and stomach are at approximately 90°. This exercise can pose difficulties for a large number of us. If you find it difficult to lift both legs, you can try starting with one leg at a time.
This exercise works the lower abs, and is especially good for reducing abdominal fat, or tummy, as we call it. Do this 10 to 20 times a day.
5) knee lifters
Once again, look for heavy furniture that can support your weight at home. This time you will have to hold on to it for support, so make sure the height is comfortable for you. Place both hands on the furniture with your body upright and your legs shoulder-width apart. Begin by bending one of his knees and slowly lifting that leg toward his chest. Lower the leg slowly and proceed to repeat the action with the other leg.
Each time you raise your leg and lower it should count as one. Do this 20 to 40 times a day. This exercise strengthens the thigh muscles.
6) tiptoe
This exercise is similar to the Knee Raise. Once again, place both hands on the furniture for support with your body upright, but keep both legs together. Start by moving your toes up and down. Do this 20 to 40 times a day. This exercise strengthens the calf muscles.
Each of the above exercises will take you less than 5 minutes, doing all 6 should take you a maximum of half an hour a day. It doesn’t matter if you’re looking to lose weight or just stay active, these exercises are very helpful in staying reasonably active.
These exercises work the major muscles in your body and strengthen them for higher intensity workouts. This is very important, especially if you are obese. Since this routine is for beginners only, you should move up to higher intensity exercises after a few months for best weight loss results. However, don’t skip ahead to get started on more difficult workouts right away! If you skip basic training, you risk injuring yourself with exercises your body can’t handle.