Nowadays numerous of people suffer from obesity. Our lifestyle is the main reason why we gain weight, and it may have a serious consequence. As we know, obesity is linked to developing heart diseases, hypertension, diabetes, and atherosclerosis and in some cases, it leads to stroke and heart attack.
To lose your extra weight, you should follow a proper diet and also exercise regularly.
Here you can find a list of the most effective exercises for losing your weight easy and fast.
Lie on your back and bend your knees and draw them into your ribs. Then lift your legs toward the ceiling, contracting your abdominal muscles and press your lower back into the ground. Lower your right leg down and then scissor your legs, so you lift your right leg back up. Do these movements slow and steady. Repeat it 20 times for each leg.
2. Mountain Climber
Begin in the plank positions. Your arms should be on the floor with arms straight and hands on the floor beneath shoulders. Your legs need to be straight on your toes and heels off the ground. Then bend your right knee and pull leg in toward your chest. Hold it for few seconds and bring your body back to the plank position. Do this exercises several times with both legs.
3. Toe Taps
Start the exercise on your back with your arms alongside your hips. Then lift your legs up and bend your knees. Contract your abs to pull your navel to your spine. After that, lower your right foot and leg to tap the floor. You need to keep the 90-degree bend in the knee as you lower. Bring the leg in the starting position and repeat the exercise with the other leg.
4. Jump Squats
Start this exercise standing with your feet shoulder-width apart. Then do a regular squat and finish it jumping up in the air. When you land, lower your body back into a squat position. Repeat it 10 times.
Start lying on the back with your hands by your sides and your knees bend. Your feet should be shoulder-width apart. Then lift your hips off the ground keeping your back straight. Hold this pose for few seconds and then slowly bring your hips back to the starting position. Do this 15 times.
6. Donkey Kicks
You should start kneeling down and supporting your upper body with your forearms. Then lift and extend your right leg behind. Hold the pose for 10 seconds and then lower the knee without touching the floor and repeat the lift. Do this several times and then switch legs.
Stay about 12 inches away from a chair. Then lift your right leg and with right hand grasp right foot in front of you. Slowly bend left leg, bringing butt toward the chair. Straighten your left leg and return to the starting position. Repeat 10 times and switch legs.
8. Triceps Extension
Take dumbbells in your hand and stand tall. Squeeze your body muscles and then press the weight over your head till your arms are straight. After that, try not to move your upper arms, and bend your elbows to lower the weights behind your head until your forearms are at least parallel to the floor. Make a pause for few seconds and then return to the starting position.