Everyone knows that exercise is essential to successful weight loss, but many of us don’t have a clue as to which specific exercises are effective. We also don’t know how to perform these effective exercises. We’ll try to take a look at 7 of the most effective exercises and a brief description of how to do it.
Walking and Sprinting
One of the very best exercises for weight loss or any other exercise goal is walking and sprinting. These are cardio enhancing exercises that will elevate the heart rate and burn calories at the same time. There is no excuse when it comes to walking. You don’t need equipment and you don’t need a gym or a track. You can walk in your neighborhood or at the park. This exercise is available to everyone, everywhere, all the time. If walking is the only thing you do, you can lose one pound for every 7 hours of walking. Don’t kill yourself the first day out. 30 minutes in the first week is a good start then add to it.
Squats are considered strength training and though they are great for losing fat in the hips and strengthening the knees start slow. It is also true that the more strength and muscle you have, the more calories you can burn with other exercises. Squats are also very efficient as they work the most muscle groups simultaneously than any other exercise. Squats are very much like sitting down onto a chair except that there is no chair to sit on. You bend your knees and push your butt out then move downward with your back straight. Come back to a standing position and repeat.
Lunges, while more advanced than squats, work some of the same lower body groups of muscles. Again the more muscle you have the more calories you burn. Lunges mimic other daily activities but with more payout in calories burned. To do this exercise take a very large forward step and bend the knee that is out in front about 90 degrees. Keep your weight on the toes of your back foot and bend you back knee downward to the floor. Come back to a standing position and repeat.
Crunches are great for building stomach and abdominal muscles. Be sure you know how to do the exercise correctly or you will not get the benefit but you will actually decrease the abdominal strength. To correctly do an abdominal crunch lay on the floor or mat on your back. Keep your feet flat on the floor and use your fingers to support your head. Press down on your back and tighten you abdominals while lifting your head, neck, shoulders and upper back off of the floor. While doing this tuck your chin in, keep breathing normally as possible and keep you arms in closer to your body.
The dumbbell or kettlebell swing is great for weight loss and strength building. The will reduce stomach fat and this exercise works the hamstrings, the TVS and the glutes. You can do this with one arm or two. You can use a dumbbell, sandbell or kettlebell and get the same results from all of them. Place the dumbbell between your legs and swing it out as far as you can with as much force as you can.
Good old fashioned push-ups work on the core, triceps, shoulders and chest while burning a substantial number of calories. If you have never done push-ups start slowly and easily and build up to more prominent levels of difficulty. Lie on the floor and bring your body up on your toes and your arms. Your arms should be bent and hold this position for a few seconds then lower yourself completely to the floor. Repeat the exercise.
Bent Over Row
This is an exercise that not everyone is familiar with. This is another weight training exercise and requires that you build up to it slowly. You can do this exercise with a dumbbell or barbell but you will have to work up to the barbell. If you use a dumbbell you can use one arm or two arms. With the barbell you will have to use two arms. Beginners may choose not to use weights. Keep your feet apart, your knees bent and then flex at the hips. Hold the dumbbell beneath your shoulders and with your elbows flexed lift to the outside of your body. Lower arms and repeat.
These exercises should help you lose that excess weight with ease.