10 exercises to lose weight at home in a simple way

Obesity and being overweight are increasingly relevant problems in our society. It is not merely something aesthetic: there is a direct relationship between being overweight and a greater probability of suffering from health problems of varying severity. That is why keeping weight within healthy limits (avoiding both excess and deficit) is a matter of great relevance and something that goes far beyond a mere question esthetic.

One of the means to achieve this maintenance, as well as to strengthen ourselves and stay active and healthy, is performing sports. However, our responsibilities and tasks are usually many and very demanding, which in many cases makes it difficult to find time to go to the gym or go for a run.

Now, another option to strengthen ourselves and maintain the silhouette is to play sports in our home, existing a large number of exercises that can be done at home to lose weight and / or maintain our figure. In order to facilitate it, throughout this article we will see some exercises to lose weight at home that can be of use to us.

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Exercises to lose weight at home useful in the day to day

Then we leave you with a total of a dozen exercises that are easy to understand and perform that can greatly help us to maintain our silhouette and even lose weight if they are performed systematically. The exercises that we propose can be done in relatively short periods of time, being advisable to perform several sets of repetitions of the same type before moving on to another (in the same training session).

In addition, most of them do not require anything more than our own body to be made or they can be made with materials that probably almost all of us have at home. Thus, the exercises that we are going to propose are easy to do and do not require spending money or using large materials.

Although it is generally understood that some of the exercises that make it easier to lose weight are aerobic, we will also see several of the anaerobic type, since in addition to gaining strength also helps you get stronger and lose extra pounds. It is also recommended that the various exercises proposed be combined with others, whether or not they are in these examples. In fact, it would be possible to do a little training routine with those present here.

On the other hand, it must be taken into account that diet and genetics are very important factors, so that just by doing these exercises it is unlikely that you will lose much weight.

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1. Abdominal plank

This exercise is extremely useful for exercising the deep internal abdominal area, also strengthening the abdomen, the back, buttocks, shoulders and arms. It is about keeping the torso and abdomen raised parallel to the ground, supporting ourselves only with the feet and forearms on the ground. The rest of the body will be in the air, making special effort with the abdomen and working the core to a great extent.

This position must be held for a specific period of time. In general, most people hold the position for 30 seconds to a minute, to then take a short break of ten seconds and go on to perform a new repetition or another exercise. Other experts, however, recommend doing several repetitions of between ten and fifteen seconds in order to maintain the effort.

2. Squats

An apparently simple exercise that works areas such as the abdomen, buttocks or legs. To do them correctly, we must first place ourselves with our legs slightly apart (at shoulder height). With regard to the arms, there are multiple positions that we can useAlthough it is common for them to extend forward (and we can even take a weight with them to also work the arms) and remain straight in parallel.

The exercise in question is quite similar to what we do when we sit down: pulling the buttocks back and with a straight back, we will lower the trunk to as we are supporting the weight on the legs and on the heels of the feet, making the first ones remain parallel to the ground before returning to the position initial. About three sets of ten reps are recommended.

3. Squat jump

The squat jump or high frog is a simple but interesting exercise that helps reduce weight, accelerate metabolism and work muscle groups such as the chest, abdomen, buttocks, and legs. Doing it is simple, although it requires effort. Starting from an initial position with the feet separated at the height of the shoulders, we will lower with the back straight as if we were going to do a squat and then go up to full speed and perform a jump vertical.

Are done frequently in conjunction with the abdominal plank or squats, being usual that the jump is made immediately after. These jumps can be performed the same number of times as the exercise they accompany, or in two or three series of between ten or fifteen repetitions. This is one of the simplest exercises to lose weight at home.

4. Push-ups or push-ups

Push-ups are part of the regular repertoire of most workouts. Its operation is relatively simple: after stretching face down on the floor, we put our hands apart at shoulder height. Once this is done we will proceed to lift our weight with the arms and chest muscles, leaning only on the hands and feet, with the legs fully stretched. The exercise will be to go up to stretch the arms and slowly lower our weight until the chest touches the ground, without dropping our weight.

It is an exercise that can be strenuous, but it helps us to strengthen our pectorals, shoulders and arms. It is also possible to vary the separation between the hands to work more deeply on specific muscles. It is generally recommended around three series of twelve repetitions, although as the days go by they can be increased

5. Bicycle crunches

A great way to train abdomen, buttocks and legs, the bicycle is a frequent and well-known exercise that is also easy to carry out. You start from an initial position stretched out on your back on the floor, with your legs bent and your arms bent in such a way that we grasp our neck with our hands. Next we will lift the legs and buttocks in such a way that our legs are perpendicular to the ground, proceeding to perform the action of pedaling alternately, with each leg. The torso and head are also raised.

To work more muscular areas, it is possible to work the oblique abdominals if we try to bring the contralateral elbow closer to the knee that we have bent in each pedal stroke. About three thirty-second sets, or fifteen to twenty pedal strokes with each leg are recommended for each set.

6. Jumping jacks

A seemingly simple type of exercise to perform but in which a large number of muscles are worked to a great extent.

To perform them, we will first stand upright, with our feet together and stretched out and our arms close to the body. Then we will take a small jump in which we will open our legs around 45 degrees, remaining at the same height as our shoulders, while we will stretch our arms laterally until they touch each other above us (as if we were touching the palms of the two hands on). Later we will take another small jump back to the starting position, and we will repeat again and again.

It is recommended about thirty continuous seconds before pausing and moving on to perform another set (up to about three) or pass or another exercise.

They are very useful for training the legs, buttocks and back as well as making the abs, arms and torso work to a certain extent. They are also a good cardio exercise that helps us to accelerate the pulse, sweat and reduce toxins in addition to helping us lose calories.

7. Triceps Dips

This is one of the few exercises in which we are going to need the help of an element outside the body itself. However, this element is something that most of us have at home: a stable chair or bench. It is an exercise that especially works the triceps, but that also involves the use of the abs, chest and shoulders.

This exercise is performed by leaning with our hands on the front end of the chair, keeping the legs also straight and the heels of the feet resting on the floor. The hips should be in the air, keeping the arms fully stretched in the starting position. Next we will have to bend the elbows, in such a way that our hips go down although without the buttocks touching the ground. After that we will return to the starting position by extending the elbows again. About three sets of ten to fifteen repetitions are recommended.

8. Lumbar hyperextensions

This exercise is very useful to work your abs and back, especially the lower back. The exercise is carried out as follows: we start from an initial position lying face down on the floor, with the legs stretched out and the arms resting on the floor (either bent or stretched). Next we will have to raise the lathe and the legs, leaving only the abdomen in contact with the ground. After that we return to the starting position.

This exercise can be done in sets of between ten and fifteen repetitions. However, keep in mind that it is a great effort for the spine, being able to generate injuries and back problems if it is done wrong or in excess.

9. Skater jump or skater jump

Another very useful exercise to lose weight while strengthening our body is the skater jump.

This exercise starts from an initial position in which we will keep with the torso straight but leaning forward, the feet apart and the knees bent. Once this is done, we will proceed to make a small jump to one of the two sides, falling on the ipsilateral leg (that is, if we jump to the we support the right leg and the other way around) to then pass the opposite leg behind, supporting the opposite foot also by behind. Next we will jump to the opposite side, with the same procedure but inverting the position of the legs. The arms will accompany the movement of the feet, while the abdomen remains contracted.

The resulting image will remember the movement that a skater makes when moving, and the exercise is based on continuously changing the position of the legs. It is an exercise that works the core as well as the buttocks and the legs and is recommended to be done in series of around thirty seconds to one minute.

10. Rowing with weights

Another simple and useful exercise is the rowing with weights, which allows you to strengthen your back, abdomen, biceps or shoulders. This exercise in principle requires weights, although it is possible to replace it with carafes or tetrabricks of an adequate weight if we do not have them.

The exercise it is performed starting from an initial inclined position, with the feet apart and the knees bent at the same time we let the weights or the equivalent of them that we are using hang from our hands.

Next we will exert force with the back and the abdomen at the same time that we raise the weights until we practically reach the chest, as if we were using some oars. After a few seconds we will return to the initial position. This exercise is very complete and very useful to strengthen the body and in the process also lose weight. It is recommended to do between two or three sets of around ten or fifteen repetitions each.

Other activities

In addition to the above exercises, in order to reduce weight, it is recommended to carry out activities such as spinning, cardioboxing or dancing, these being very complete aerobic exercises that by themselves help you lose weight in a way that is usually enjoyable and that we can do at home (the first as long as we have an exercise bike).