Tuesday, July 19, 2016

Top 8 Amazing Exercises For Weight Loss




Top 10 Best Exercises To Lose Weight
 Losing weight with the right exercises can be a challenge if you are just starting out. Are looking for ways to get in shape while losing those extra pounds, I found several exercises that target your abdomen, glutes, hamstrings and back that will tone and tighten while you lose weight.

These are the best exercises for weight loss and toning your butt thighs and legs.  Want to wear the latest fashion and look and feel you best in any attire?  Try some of these moves or try them all to sculpt and transform your body into a fit healthier you.  Get lean sexy legs, tone and tighten your glute muscles while you lose weight with a good fitness program and diet.


Always ask your doctor before beginning any exercise program.  Warm up your body 10 minutes before beginning any exercises to get your muscles warm and oxygenated before you begin.

                                            Images Courtesy of Goblet Squat Dumbell

Squats are the number one exercise for your legs and butt.  No equipment is necessary and this exercise can be done at any location.  Go at your own pace and length of duration.  Stand with feet hip-distance apart and squat down as far as you can.  Try to let your chest rest on your knees when you squat down and then stand.  Do 10 to 20 reputations


Modify Your Pose

If this is too difficult try using a chair to modify the exercise.  Simply put the chair on a surface that is secure nonslip flooring such as a carpet.  Stand in front of the chair as if you are about to sit down.  Raise your arms over your head and sit down in the chair and then stand straight.  Do 10 to 20 reputations.


                             Images Courtesy of Wikipedia
 Notice that the squat position is not fully engaged or going to its full extent.  This modification will tone and strengthen your hips, hamstrings, and butt without putting too much strain on your joints.  This pose is typically used in yoga and is great for beginners and people with knee injuries.


Burn Cellulite Exercise Hip Extensions
Moves to tone your butt thighs and legs.  If you want to look and feel you best in any outfit,  try some of these moves or try them all to sculpt and transform your thighs, claves, hamstrings, and butt.  Get lean legs, tone and tighten your glute muscles while you lose weight. This exercise may not be for everyone.  

Always ask your doctor before beginning any exercise program.  Back kicks are great exercises for your legs and butt.  No equipment is necessary and this exercise can be done at any location.  Go at your own pace and length of duration.  Do 10 to 20 reputations to gain muscle and toned glutes.
                                   Images Courtesy of Best Tone Buttocks Exercise

Back Kick For Glutes

This exercise makes developing your glutes a breeze.  Get down on your hands and knees, Pull your right knee into your chest and then flex your right foot as your lift your leg up behind you.  Do 10 to 20 repetition and then switch legs and do the left side.  This is a targeted move that will build muscle, strength, and stability in your glutes and hamstrings.

 You will want to increase your resistance you can use ankle weights 3 to 5 pounds on each ankle.  This added weight will build more endurance and strength.  Go at your own pace when doing any physical activity to prevent injury.


Side Plank Pose

Fire up your core abdominal muscles with this side plank pose also commonly used in yoga practise.  If you want to trim down and, lose weight in your belly focus on the sides of your body in the core area. Protect your joints and back with this plant lateral supportive move.   


                                                       Images Courtesy of Gisel Lacerda
This Exercise works on your oblique muscles on the side abdominal area toning and tightening your core will help you lose weight and look fit.  Start by laying down on your side positioning yourself on your mat.  

Feet together and support your body on one one elbow.  Slowly lift your hips until your body is straight and in line,  focusing on your core abdominal muscles.  Slowly lower your hips to the mat.  Repeat 15 to 20 times for each side to tone the sides of your body. 

 Burn more calories more effectively by building muscle and burning fat.  If this is too difficult you can modify this pose by doing less repetitions and building up your endurance as you work on your core.  Over time you will gain strength and accomplish more with your exercise program.

Hip Extensions

Booties are defiantly grabbing attention these days not only due to appearance but for the pure functionally of the gluteus maximus muscle also called the butt.  The glutes are known as the largest muscle group in the human body and virtually every movement we make with our lower extremities requires the activation of this important muscle.  Plus stating the obvious a strong lean sharply butt is more attractive.  

This muscle has gone unnoticed and under developed due to inactivity, injury, and inadequate training.  Many men and women sit behind a desk for hours per day putting strain, on the lower body causing “gluteal amnesia” conditions in which muscles act lazy due to a sedentary lifestyle.   

Lack of aquatic training of the glutes can cause complications such as hip rotation and weakness in the hamstrings, knees, femur and lower back.  Eventually ending up with a flat unshapely butt that is not fully functional.  There is hope for the weary if you are inclined to take these steps and build your glutes.

                                                        Images Courtesy of PNP Brazil
Stat by lying down on your back with your feet hip distance apart.  Place your arms at your side and slowly lift your hips  in an upward motion.  

Lower hips to the mat and repeat.  Do 20 -30 repetitions. This exercise will build muscle in your glutes and hamstrings giving you strength and stability in your low back and lower extremities.  If you are suffering from back pain or injury this is a good exercise to help alleviate pain. 

Push Ups

This exercise is great for your Pectorals Major and Trapezius or chest and back muscles.  These muscle groups support the upper body and spine.  Building muscle in these important areas will help you gain strength as well as burn more calories.  

Improve your endurance and level of activity with daily push ups.  Prevent back pain with push ups by activating your back trapezius muscles. Build muscle and support your spine.  If you are a beginner and find push ups too difficult you can modify the pose by doing push ups on your knees. 



                                             Images Courtesy of Passion for Profession

Wall Pushup Modification


Wall Push-ups are another good alternative to the traditional push ups and may help people who are just starting out.  Ask your doctor, before beginning any exercise program.  Start a wall push-up by standing in front of a stable wall.  Put you hands on the wall at chest level.  keep your feet approximately two feet away from the wall.

                                                 Images Courtesy of CDC Wall Pushups

Now that you are in position, with your hands on the wall start doing wall pushups.  Keep your feet in place and push away from the wall.  Do 10-20 repetitions.  Go at your own pace and build up your endurance over time.   This is a very important exercise that will tone and strengthen your upper body giving you better posture and endurance.

Six Pack Abs

Toning your abdominal muscles takes work and dedication here are some simple moves to help you get the results you want.  Start by lying on your mat with your knees slightly bent, hip distance apart.  Lift your chest halfway off the floor reaching for your knees.  Hold the pose for a few seconds and lower to the mat.  

Repeat this exercise 10 - 20 times several times per week to tone and tighten your abdominal muscles.  Lose weight while gaining strength and stability in your core abdominal muscles.
For more great tips and resources check out 8 Minute Workout.  How to have a six pack abs.







Walking Every Day!

Simply walking once per day has fantastic benefits for your entire body.  Lose those extra pounds by walking just 30 to 50 minutes per day can increase your metabolism to work more effectively burning more calories throughout the day.  

Condition your cardiovascular system to prevent heart and vascular disease. Burn five times more calories by walking up-hill on an incline.  If you are lucky enough to live in an area that has hills and mountains to climb this is the perfect way to achieve your fitness goals.  

Treadmills and elliptical trainers also provide different levels and setting on the equipment allowing you to adjust your workout to your specific needs. 

 Find the equipment you need at your local gym or purchase your own equipment for a home gym If you are a beginner you may want to start out at a level one or two.  For more advanced levels you may be at level seven to ten.  Listen to your body and go at your own pace for a great cardo workout.

Find great exercises for weight loss that you enjoy that will build muscle and burn calories while increasing your stamina and strength.  Get the results you want with a good diet and fitness routine that you can implement in your daily life.  

Gyms offer classes in aqua training, yoga instruction, weight training, cycling, aerobics, free weight training body building and much more...  Find a qualified professional in the area you want to practise and find a routine that fits your current level of physical fitness.  Build your endurance over time and you will get the results you want.


Cool Down Time

It is very important to give yourself 10 minutes cool down time after any workout.  Deep breath and allow your heart rate to syncopate into its natural rhythm.  Gently stretch your whole body as you cool down with targeted moves that relax muscles.  

Start by sitting on the floor with your legs extended in front of you.  Slowly bend forward to touch your toes.  Follow by doing some twists.  Lie down on the mat with your legs out straight. 

Bring your right leg over the left leg and twist.  Repeat for the other left side.  Yoga is a great way to relax and unwind while stretching out your entire body.  

Try Yoga for Flexibility Total Body Workout.  For a complete step by step routine delegated toward flexibility and strength.  Once you master the moves you will know how to cool down after any workout. 

 Leave me a comment and tell me your thoughts.  Follow me on Facebook and Twitter.
Stay Fit
Patricia Lynn

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