We don’t let you make excuses for not exercising! With the arrival of the winter season, the cooling of the weather is at the top of these excuses. In this article, we have listed exercises that you can easily do at home and that will help you lose weight. Let’s go step by step towards your goals! If you are a member of a gym, don’t forget to walk for at least 30 minutes every day and count your steps with the Pedometer.
Squat
Squats are one of the best sports movements that can be done at home because they work the hip and leg muscles together. When you cannot go to gyms, it will be quite easy and effective to do 8 repetitions.
Push-ups
Get into a push-up position with your palms and toes touching the floor and your arms shoulder-width apart. Using your pelvic muscles, assume the correct position and do push-ups until your chest is close to the floor. Feel free to do as many repetitions of this movement as you can.
Sit-ups
Before you start doing sit-ups, prepare your body for the exercise by doing a few warm-ups. Lie on your back on your mat or on a flat surface. Bend your knees 90 degrees and press the soles of your feet to the floor as in the image. Clasp your hands behind your neck and prepare for the movement by taking a few breaths. Take a deep breath and tighten your abdominal muscles (make sure your abdominal muscles are tight throughout the exercise). You don’t need to bring your head to your knees, lifting your shoulders with your stomach tucked in is enough for the exercise. Stay for a few seconds and return to the starting position. In the movements, exhale while rising and inhale while lying down.
Start with a small number of sit-ups to begin with, you can increase the number of sit-ups as your body gets used to it.
Superman Movement
Lie face down on your mat. Keep your body, arms and legs tense with your feet back and arms in front of you. Make sure that your abdominal shadow touches the floor and does not leave the floor during the exercise. Take a deep breath, while exhaling, simultaneously lift your arms and legs off the floor to the point where you can lift them as shown in the image. Hold this position for about 2 seconds and slowly return to the starting pose.
Repeat the Superman movement for 10 repetitions for beginners and 10 x 3 sets for advanced levels.
Bridge Movement
For the bridge exercise, lie on your back on your mat. Bend your knees so that the soles of your feet are on the floor, as in the image. Place your feet hip-width apart and place your hands and arms flat at your sides. Slowly raise your lower back up and lower it back down. While doing the bridge exercise, you need to raise and lower your lower back in a controlled manner, never separate the soles of your feet from the floor, and keep your upper back and shoulders on the floor. You should squeeze your glutes and abdominal muscles as much as possible while lowering your lower back up and down.
The bridge is also anti-cellulite, reduces stress, and is thought to reduce lower back pain. It also has positive benefits for digestion.
Stretching Movement
Lying on your side on the floor, bend your knees 90 degrees; one leg should be over the other.
Keeping your feet together, lift the top knee as high as you can. Pause and return to the starting position.
