If you’re like me you want to make burning fat as easy as possible, right?
And that will often mean doing your easy workouts right at home.
Losing weight doesn’t mean you have to work on endless cardio workouts, but you should be doing something else that many people forget – simple, flexibility exercises that will kill several birds with one stone.
Such as –
- improving blood circulation (great for overall wellness)
- Improving metabolism (they help balance out the digestive system)
- Building muscle tone (each exercise helps a different muscle group)
- Reduce stress (which helps burning fat, unlike a stressed body)
Plus good stetching exercises will set you up better for more rigorous exercise should you wish to progress to those – and it will simply have you losing weight too.
Some of the best I have found, all of which can be done easily at home, are from Bright Side, which put together exercises that offer some great benefits.
I really like these for the multiple benefits, the ease with which they can be done and the fact that they make you feel great, rather like Yoga (done correctly).
So let’s take as look at the home-built exercise regime you can use today.
1. The Cobra
This stretching exercise targets your shoulders, back, chest, abs, hips, and obliques.
How to perform:
1. Stretch your arms at your sides and lie down on your mat, feet together;
2. Lift your upper body upwards;
3. Lean your head back;
4. Hold this position for 20-30 seconds.
2. Seated Twist
This stretching exercise targets the following areas: your back, abs, and obliques.
How to perform:
1. Sit down on the floor, with one leg stretched in front of you, the other one bent at the knee and crossed over the other.
2. Twist your body towards the bent knee;
3. Keep twisting your body and hold the pose for 20-30 seconds.
3. The Warrior
This exercise targets the following areas: your hips, back, and abs.
How to perform:
1. From a standing position make a big step with your left foot towards the back of your mat. Rotate your left foot 45 degrees towards the center of the mat;
2. Bend your right foot 90 degrees, so that your knee is exactly above your ankle. Keep your back leg straight;
3. Reach your arms towards the ceiling;
4. Hold this pose for 25-30 seconds and then switch legs and repeat.
4. The Bridge
This pose is effective in targeting the following areas: hips, glutes, legs, and abs.
How to perform:
1. Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;
2. Slowly lift your body upwards;
3. Press your shoulders/upper back to the floor;
4. Hold this pose for 10-15 seconds.
5. Side Lunge
This exercise targets hip flexors, quads, and hamstrings.
How to perform:
1. Lunge your right leg to the side, until the knee is bent 90 degrees;
2. Your left leg is extended towards the left side, your left foot is on the floor;
3. Lean your upper body slightly forward;
4. Hold this pose for 25-30 seconds and then switch sides.
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6. Inner Thigh Stretch
This stretch targets inner thighs and groin muscles.
How to perform:
1. Sit on the floor with your back straight;
2. Bring the soles of your feet together, drop your knees out to the sides;
3. Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;
4. Hold the pose for 25-30 seconds.
7. Knee Squeezes
This stretching targets your upper, middle, and lower back muscles.
How to perform:
1. Lie on your back, then bend both knees and hold them with your arms;
2. Bring the knees towards your chest until you feel a gentle stretch;
3. Hold this pose for 25-30 seconds.
8. Tricep Stretch
This stretching exercise targets your back, shoulders, triceps, and even your abs.
How to perform:
1. Stand tall, with your feet apart, stretch your arms upwards;
2. Bend your right elbow and hold the elbow with your right hand;
3. Gently pull the elbow towards your head;
4. Hold this position for 15-20 seconds, then switch arms.
9. Sitting Side Bend
This stretching exercise targets the following areas: your obliques, your back, your abs, and your shoulders.
How to perform:
1. Sit on the floor with your legs crossed, or you may sit on a chair if it’s more comfortable for you;
2. Lift your left arm straight up above your head, lean it to the left;
3. Feel a gentle stretch in your left side;
4. Hold this position for 10-15 seconds, then switch sides
10. The Bow
This pose targets your abs, your back, and your hips.
How to perform:
1. Lie on your stomach, stretch your arms back and up;
2. Bend your knees and hold your ankles with your hands;
3. Keep the tops of your shoulders away from your ears;
4. Hold this pose for 20-30 seconds.
11. Downward Facing Dog
This pose targets your legs, hips, back, shoulders, and arms.
How to perform:
1. Start on your hands and knees;
2. As you exhale, straighten your arms and knees;
3. Press your heels towards the floor and your head towards your feet;
4. Stay in this pose for 15-20 seconds.
12. The Triangle
This pose targets the following areas: your legs, obliques, hips, shoulders, and chest.
How to perform:
1. Start standing on your mat, spread your feet wide apart (about 4 feet distance between them);
2. Turn your left foot 45 degrees and your right foot 90 degrees;
3. Hold your arms parallel to the floor and start stretching to the left, as if you were trying to reach something;
4. Exhale and bend your body to the left, so that your left hand could touch your ankle or a block if it’s more comfortable;
5. Stretch your right arm towards the sky, keep looking up.
6. Hold this position for 30-35 seconds.
So there they are. They don’t require any special gear or equipment.
Think about incorporating them into your daily routine and let me know what you think – comment below – please.
