10 Exercises to Lose Weight at Home in a Simple Way

Obesity and overweight are increasingly relevant problems in our society. It is not merely something aesthetic: there is a direct relationship between being overweight and a greater probability of suffering from health problems of varying severity. This is why maintaining weight within healthy limits (avoiding both excess and deficit) is a matter of great relevance and something that goes far beyond a merely aesthetic issue.

One of the means to achieve this maintenance, as well as to strengthen ourselves and keep us active and healthy, is performing sports However, our responsibilities and tasks tend to be many and very demanding, which often makes it difficult to find time to go to the gym or go for a run.

Now, another option to strengthen ourselves and maintain our figure is to do sports at home, there being a large number of exercises that can be done at home to lose weight and/or maintain our figure. In order to facilitate it, throughout this article we are going to see some exercises to lose weight at home that can be useful to us.

Exercises to lose weight at home useful on a daily basis

Below we leave you with a total of a dozen exercises that are easy to understand and perform that can greatly help us maintain our silhouette and even lose weight if done systematically. The exercises we propose can be done in relatively short periods of time, and it is advisable to perform several sets of repetitions of the same type before moving on to another (in the same training session).

Furthermore, for the most part they either do not require anything more than our own body to be made or they can be made with materials that almost all of us probably have at home. Thus, the exercises that we are going to propose are easy to do and do not require spending money or using large materials.

Although it is generally understood that some of the exercises that most easily allow you to lose weight are aerobic, we will also see several anaerobic exercises, since in addition to a gain strength also help to get stronger and reduce extra kilos It is also recommended that the various exercises proposed be combined with others, whether or not they are in these examples. In fact, it would be possible to do a small training routine with those present here.

On the other hand, it must be taken into account that diet and genetics are very important factors, so just by doing these exercises it is unlikely that you will lose much weight.

1. Abdominal plank

This exercise is tremendously useful for exercising the deep internal abdominal area, strengthening the back, glutes, shoulders and arms in addition to the abdomen. It is about keeping the torso and abdomen raised parallel to the ground, supporting ourselves only with the feet and forearms on the ground. The rest of the body will be in the air, making special effort with the abdomen and working the core to a great extent.

This position must be maintained for a specific period of time. Generally, most people hold the position for between thirty seconds and one minute, then take a short rest of ten seconds and move on to perform a new repetition or another exercise. Other experts, however, recommend doing several repetitions of between ten and fifteen seconds in order to maintain the effort.

2. Squats

A seemingly simple exercise that works areas such as the abdomen, glutes or legs. To do them correctly we must first stand with our legs slightly apart (at shoulder height). Regarding the arms, there are multiple positions that we can use although it is common for them to extend forward (and we can even take a weight with them to also work our arms) and remain straight in parallel.

The exercise in question is quite similar to what we do when we sit: pulling our glutes back and with our back straight, we will lower our trunk as we support the weight on our legs and the heels of our feet, making the The first ones are parallel to the ground before returning to the initial position. About three sets of ten repetitions are recommended

3. Squat jump

The squat or high frog jump is a simple but interesting exercise that helps reduce weight, accelerate metabolism and work muscle groups such as the chest, abdomen, glutes and legs Doing it is simple, although it requires effort. Starting from an initial position with our feet shoulder-width apart, we will go down with our back straight as if we were going to do a squat and then go up at full speed and perform a vertical jump.

They are done frequently together with the abdominal plank or squats, it is usual for the jump to be made immediately afterwards. These jumps can be performed the same number of times as the exercise they accompany, or in two or three series of between ten or fifteen repetitions. This is one of the simplest exercises to lose weight at home.

4. Push-ups or push-ups

Push-ups are part of the regular repertoire of most workouts. Its operation is relatively simple: after lying face down on the floor, we place our hands shoulder-width apart. Once this is done we will proceed to lift our weight with our arms and chest muscles, relying only on our hands and feet, with legs fully stretched. The exercise will be to go up until you stretch your arms and slowly lower your weight until your chest touches the ground, without letting your weight fall.

It is an exercise that can be strenuous, but it helps us strengthen our pectorals, shoulders and arms. It is also possible to vary the separation between the hands to work specific muscles in greater depth. It is generally recommended around three sets of twelve repetitions, although as the days go by they can be increased.

5. Bicycle crunches

A great way to train the abdomen, glutes and legs, the bicycle is a common and highly known exercise that is also easy to perform. We start from an initial position stretched face up on the floor, with our legs bent and our arms bent in such a way that we hold our neck with our hands. Next we will raise the legs and buttocks in such a way that our legs are perpendicular to the ground, proceeding to perform the action of pedaling alternately, with each leg. The torso and head are also raised.

To work more muscle areas, it is possible to work the oblique abdominals if we try to bring the contralateral elbow closer to the knee that we have bent with each pedal stroke. About three sets of thirty seconds are recommended, or between fifteen and twenty pedal strokes with each leg in each set.

6. Jumping jacks

A type of exercise that appears simple to perform but in which a large number of muscles are worked to a great extent.

To do them, we will first stand upright, with our feet together and stretched out and our arms close to our body. Next we will do a small jump in which we will open our legs around 45 degrees, remaining at the same height as our shoulders, at the same time we will stretch our arms laterally until they touch each other above us (as if we were high-fiving palms). both hands collide above). Then We will take another small jump returning to the initial position, and we will repeat again and again

It is recommended about thirty seconds continuously before pausing and moving on to perform another series (up to around three) or pass or another exercise.

They are very useful for training the legs, glutes and back in addition to working the abdominals, arms and torso to a certain extent. They are also a good cardio exercise that helps us accelerate our pulse, sweat and reduce toxins in addition to helping us lose calories.

7. Tricep dips

This is one of the few exercises in which we will need the help of an element other than our own body. However, this element is something that most of us have at home: a stable chair or bench. This is an exercise that especially works the triceps but it also involves the use of the abdominals, chest and shoulders.

This exercise is performed by supporting ourselves with our hands on the front end of the chair, keeping our legs also stretched and the heels of our feet resting on the floor. The hips should remain in the air, keeping the arms completely stretched in the initial position. Next we will have to bend our elbows, in such a way that our hips go down, although without our glutes touching the ground. After that we will return to the initial position by extending the elbows again. About three sets of between ten and fifteen repetitions are recommended.

8. Lumbar hyperextensions

This exercise is very useful for working the abdominals and back, especially the lower back. The exercise is performed as follows: We start from an initial position stretched face down on the floor, with legs stretched and arms resting on the floor (either bent or stretched). Next we must lift the vice and the legs, leaving only the abdomen in contact with the ground. After that we return to the initial position.

This exercise can be done in series of between ten and fifteen repetitions. However, it must be taken into account that places a great strain on the spine which can cause injuries and back problems if done incorrectly or excessively.

9. Skater jump or skater jump

Another very useful exercise for losing weight while strengthening our body is the skater jump.

This exercise starts from an initial position in which we will remain with the torso straight but leaning forward, feet apart and knees bent Once this is done, we will proceed to take a small jump towards one of the two sides, landing on the ipsilateral leg (that is, if we jump to the right we support the right leg and vice versa) and then pass the opposite leg behind, supporting the foot opposite also from behind. Next we will jump to the opposite side, with the same procedure but reversing the position of the legs. The arms will accompany the movement of the feet, while the abdomen remains contracted.

The resulting image will be reminiscent of the movement a skater makes when moving, and the exercise is based on continually changing the position of the legs. It is an exercise that works the core as well as the glutes and legs and is recommended to be done in series of around thirty seconds to one minute.

10. Rowing with weights

Another simple and useful exercise is rowing with weights, which allows you to strengthen your back, abdomen, biceps or shoulders. This exercise in principle requires weights, although it is possible to replace it with jugs or tetrabricks of an appropriate weight if we do not have them.

The exercise It is performed starting from an inclined initial position, with the feet apart and the knees bent At the same time, we let the weights or the equivalent that we are using hang from our hands.

Next we will exert strength with the back and abdomen while raising the weights until they practically reach the chest, as if we were using oars. After a few seconds we will return to the initial position. This exercise is very complete and very useful to strengthen the body and in the process also lose weight. It is recommended to do two or three sets of around ten or fifteen repetitions each.

Other activities

In addition to the previous exercises, in order to reduce weight, it is recommended to perform activities such as spinning, cardioboxing or dancing, these being very complete aerobic exercises that in themselves help to lose weight in a way that is usually enjoyable and that we can do at home (the first as long as we have a stationary bicycle).