The first thing you need to ask yourself is if you need to lose weight. There are many simple ways to figure out if you’re fat, overweight, or just healthy for yourself. Most of them are based on simple height-weight ratios, such as the Body Mass Index (BMI) (BMI). There is no way to be sure that any of them are 100% correct, but they do give a good idea of how to measure. A lot of the time, BMI puts people who are normal weight in the obese category instead of under.
The next question to ask yourself is whether you are losing weight for health or for looks. The chances are that you aren’t fat and don’t need to lose weight if it looks simple. Make sure you know that exercising to lose weight is very different from exercising to stay healthy.
If you’re really trying to lose weight for health reasons, you’re going to have a big problem. You don’t have the strength to support your own weight, so you get tired too quickly to keep up with a long exercise routine.
To help you get started, the exercises below are low-intensity and low-impact. First, this will help you avoid getting hurt, especially if you’re a beginner, and second, it will make it easier for you to reach your goals.
They’re easy for you to do and can be done in your own home.
Here are 6 exercises that are simple to perform and can be done in the comfort of your own home.
1) Overhead Clap
People also call it the Buddha Clap. Sit down on the ground and do this exercise, and you can do it. You should start with your arms stretched out to the sides and your palms facing the sky. As you keep your arms straight, bring both hands overhead at a comfortable speed and clap them together. To get back to where you started, keep your arms straight and your palms facing up.
There is a simple way to do this exercise, but that is exactly how it’s meant to be. But after you have done it 10 to 20 times, you will realize that it isn’t easy. It stretches your back and arm muscles and works your heart. To do this exercise every day, do 20 to 40 sets of this exercise.
If you want to make the exercise more difficult, you can also do it while you are standing.
2) Twinkle Twinkle Star
Remember how you danced when you sang Twinkle Twinkle Little Star? Then you should remember how stars twinkle. This is exactly what I’m going to do. Make sure your fingers are spread wide in front of you as you hold your hands in this way. Next, just clench and open your fists (it doesn’t have to be tight) over and over again.
Each time you clench and then open your fist is one. Do this 20 to 40 times a day. This makes your shoulders and forearms stronger. As with the Overhead Clap exercise, this one can be done while sitting or standing to get the most out of it.
3) Crunches
A lot of us should be very familiar with Crunches, but very few of us actually understand what we should do to get the most out of them. None of the ways to do Crunches are better or worse than the other ways. But each way of doing them has a different effect. In order to lose weight and build muscle, we should do our crunches in a slow, steady way.
With your legs bent, raise them so that they are about 90 degrees apart from each other. Then, lay on the ground. This is where you start doing Crunches. This is the next thing you should do. You should then cover your ears with hands and raise your upper body so that your elbows or thighs touch your knees. Take two seconds to stay in the same place before going back to the starting place. All this time, keep your legs in the same position they were in at the start. If you find it hard to keep your legs up, you can put a cushion or chair under them. You should one day reach a point where you don’t need the help.
You can do this exercise to work your upper abdominal muscles. Do this 10 to 20 times a day. This exercise can be done with the alternate crunches where the right elbow touches the left knee and the left knee touches the right elbow, or the other way around. They work your side abdominals.
4) Leg Raisers
For the first time, look for heavy furniture that you can hold on to. You can lay down on the ground and reach for the furniture with your hands (preferably the furniture legs). Keep your arms a little bent. Keep your legs straight and don’t bend your knees if you can. Raise both legs up so that your thigh and your stomach are about 90o apart. It can be a lot of work for us to do this. If you find it hard to raise both legs at the same time, you can start with one leg at a time.
This exercise works the lower abdominals. It’s good for getting rid of belly fat, or “abdominal fat,” as we call it. Do this 10 to 20 times a day.
5) Knee Raisers
Again, look for furniture that can hold your weight when you’re home. When you hold on to it this time, make sure the height is right for you. Then, with your body upright and legs shoulder-width apart, place both hands on the furniture and hold them there. A good way to start is to bend one of your knees and slowly lift that leg up to your chest. Put your leg down slowly, then do the same thing with the other one.
The next time you lift your leg and put it down, it should be one. 20 to 40 times a day. In this exercise, you work your thigh muscles, which makes them stronger.
6) Tip Toe-ing
This exercise is a lot like the Knee Raiser. Again, put both hands on the furniture for support as you keep your body upright, but keep both legs together as you do so. Tip your toes up and down. 20 to 40 times a day. Make your calves stronger with this exercise.
If you do all 6 of these exercises, you should be able to do them in less than half an hour a day. Even if you want to lose weight or stay active, these exercises are very good at keeping you moving a fair amount.
These exercises work the major muscles in your body, which makes them stronger for more intense workouts. As someone who is fat, this is very important. To get better results, you should move on to more intense workouts after a few months. This is only for people who are just starting to work out. There is, however, no need to start with more difficult workouts right away. Do not do this! When you don’t do the basic training, you could hurt yourself by doing exercises that your body can’t handle.