Your body is your closest ally and going to stay with you the entire life, literally. So, you need to take the best care of it. And the key mantras for a healthy and lean body remain the same – exercise and diet. Who does not want a lean body? While a high-intensity regime may be difficult, there are simple exercises which everyone can attempt. These bodyweight exercises don’t require any equipment or gym memberships. Just some free space and some willpower, and you are good to go.
We all know that daily exercise is good for overall health. Here are some tips for weight loss and lean body that can help you get in shape.
- 1. Plank: Plank helps strengthen the spine, and tones arms, upper body, and abs.
- Place your body obliquely to the ground with arms straight out, shoulder width apart. Body weight is on palms and toes
- Bend elbow and rest your weight on forearms
- The body should be straight from shoulders to ankles
- Hold the position
- 2. Push up: A wholesome exercise helps tones your upper body, arms, shoulders, and chest
- Start in a plank position. The palms should point in the same direction as the body.
- Hold your lower body and push your chest towards the floor. Hold it two inches above the floor
- Attempt to keep your arms close to the body
- Push the upper body back up
- 3. Side Planks: An excellent exercise for sides and glutes
- Lay on your side with your forearm flat on the floor, elbow lined up directly under shoulder and both legs extended out in a line.
- Feet can either be staggered or stacked
- Lift your hips off the floor, forming a straight line from head to feet and hold
- 4. Squats: Squats helps strengthen the core, lower back and leg muscles
- Keep your feet shoulder width apart. Stretch your arms forward
- Bend the knees and lower your upper body as if trying to sit on a chair.
- The lower legs should not protrude forward, and the spine should be as erect as possible
- Hold the position for a second and stand back in normal position.
- 5. Lunges: A complete workout for the lower body including hips, glutes, quads, hamstrings, and core
- Stand with feet hip-width apart.
- Take a step forward with right leg, so the heel hits the floor
- Lower the body until right thigh is parallel to the floor and right shin is vertical. Lightly tap the left knee to the ground
- Drive back up to starting position and repeat on the other side.
- 6. Jumping jack: It is a cardio routine for overall toning of the body
- Stand up with legs together, arms at sides
- Jump and widen your legs and simultaneously stretch your arms above your head. Try to clap
- Jump back in a standing position
- Repeat with more pace
- 7. Butt kicks: This cardio move strengthens hamstrings and thighs
- Start standing tall and bring one heel off the floor towards your hips, the opposite hand comes up towards your shoulder like running arms
- Try to tap the butt with the raised heel
- Switch to the other side like in a running motion
- Do a timed exercise
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- 8. Leg raise: It is extremely effective for your abs and hips
- Lie on your back, legs straight and together.
- Lift your legs to the ceiling making a 90-degree angle at the butt
- Slowly lower your legs back down till they’re just above the floor. Hold for a moment.
- Raise your legs back up.
- 9. Mountain climbing: This cardio routine is a full-body exercise for legs, arms, and abs
- Start in plank position
- Pull your right knee into your chest. Pull your abs in tighter
- Switch and pull the left knee into chest using the same form. Simultaneously push your right leg back.
- Continue to switch knees in “running” motion.
- 10. Glute bridge: A good exercise for hips, and core
- Lie on the floor with knees bent, feet on the ground, and arms at sides with palms facing down.
- Raise your hips off the ground by squeezing your core, glutes, and hamstrings. Upper back and shoulders should still be in contact with the ground. The core down to the knees should be in a straight line.
- Hold for as long as possible and return to the starting position.
A healthy body and mind can help to achieve many milestones, just follow the tips for weight loss highlighted above.
