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Full Body Workouts To Make You Strong After Weight Loss

Full Body Workouts To Make You Strong After Weight Loss

Controlling weight can be challenging especially when you are keen to maintain a healthy, strong body without getting slim. By getting slim means getting skinny, in other words. A healthy, strong body requires muscles, and that requires some serious workouts. The following selective exercises are full body workouts that will cut down on the excess weight and body fat, trimming your body into your desire result. More importantly, all the workouts are suitable for all sexes.

If you want to know more about weight loss, you can’t miss the following article that provides all useful tips you need:

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Weight Loss Plan And Program: Create Your Own One

1. Every beginner’s favorite: Push-ups

Push-ups are one of the basic full body workouts that are introduced to everybody, regardless of their age.  When doing push-ups, the muscles from the chest, triceps and core are used. After completing one push-up, it is believed that a person elevates 60 percent of their body weight. There are many forms of push-ups, labelling on the different stages on a person’s ability. Below is based for a beginner.

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pushups
    via Pinterest

    Steps:

    • Position yourself face down on the floor, with both your hands 36 inches apart from the body. Lift your torso up levelling at your arms length.
    • Now push yourself towards the floor, with your chest almost touching it. Inhale while doing this.
    • Lift yourself up back to the normal position. Exhale out while doing this.
    • Take small intervals during each push-up, and continue as long as you can do.

    2. Lunges for the muscles

    Another old-school exercise, lunges work on the quadriceps, on the gluteus muscles, and the hamstrings. Lunges will help in shaping, strengthening and building various muscle groups altogether. A simple method of lunge is easily achievable for any beginner, however, if one wants a challenge, they can try with dumbbells or kettlebells held in each hand. The image below shows different types of lunges:

    lunges
      via Pinterest

      3. Squats: Another easy full body workouts

      Here is another basic exercise that will help to shape the gluteus muscles, hamstrings and the hips. Beginners can only focus on the lower parts of the body till they are used to the exercise. If one wants to focus on the upper part of the body, they can try using weights while doing squats. The picture will provide an elaborate plans on how to achieve squats for a beginner.

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      squats
        via Pinterest

        4. Flatten out with a stability ball

        Besides dumbbell, a stability ball is a must for a full body workout. There are different forms of exercises that one can do with a stability ball. This following exercise shows you how to work on your muscles, flatten the stomach, and stabilize the spine.

        rollout
          via Pinterest

          Steps:

          • Place a mat on the floor and kneel on it facing the stability ball.
          • Grasp both your hands and put the forearms on top of the ball.
          • At a slow pace, keeping your back straight, lean forward and roll out the ball in front of you. Make sure your forearms stretch as far as possible.
          • Slowly pull back to the original position. Repeat.

          5. Straight arm pullover with dumbbell

          Advantage of this workout is that it will help build the chest muscle.

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          pullover
            via Pinterest

            Steps:

            • Lie flat on a bench, stretch your arms holding the dumbbell with both your hands above your chest. Your feet should be on the floor.
            • Very gradually move your hands behind your head, make sure they are parallel to the floor. Halt for few seconds. Pull back your hands back to the position. Repeat.

            6. The supine bridge

            Supine bridge is an essential exercise if you want to build your muscles, and stabilize your abdominal wall and the spine.

            supine up
              via Pinterest

              Steps:

              • Place a mat and lie down on your back. Place your feet flat on the mat and bend your knees. Spread your arms beside you, facing the palm up, in 45 degree angles.
              • Raise your hips up, forming a straight line through your shoulders, hips and knees. Stay in that position for few seconds.
              • Lower your hips and come down slowly. Do this as long as you can.

              7. Toe tap crunch

              This exercise is perfect for the stomach. The entire stomach muscles are build due to this exercise.

              toe tap
                via Pinterest

                Steps:

                • On a mat, lie flat on your back and bend your knees. Put both hands behind your head while placing the right foot in front of your left knee.
                • Very carefully, lift your head and shoulders up while bringing your knees to your chest.
                • Slowly lower your head and shoulders first and then lower your left foot.
                • Do the same with your left foot. Take short rest in between the steps.

                8. Dumbbell kickbacks for your triceps

                Since this exercise is all about the triceps, the lower back of your arms will be benefited only. You can do this exercise in your gym or at home. All you need are a chair (if at home) or your exercise bench (if at the gym).

                tricep kickback
                  via Pinterest

                  Steps:

                  • Take a dumbbell in your right hand and place your left leg on the chair.
                  • Recline forward, supporting your weight on your left leg.
                  • Bend the right elbow and move the dumbbell at your side.
                  • This is the tricky part: without moving the elbow, straighten your right arm and push it backward.
                  • Move your arm back to where your dumbbell was by your side.
                  • Switch the dumbbell to your left hand and repeat it with your right leg.

                  Those who will be trying these exercises for the first time, make sure you take plenty of rests in between your each step. After completing, you may face body aches which are absolutely normal. Drink plenty of water and take warm showers after exercises. If need be give a day break. This uncomfortable is temporary. Once you get used to the exercises, it will be easier on you. One of the benefits of these full body workouts is that your body will be toned down without making you look thin, yet, your body fats will be eliminated.

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                  Published on July 18, 2019

                  11 Best Core Strengthening Exercises to Do At Home

                  11 Best Core Strengthening Exercises to Do At Home

                  No matter where you are in your fitness journey, chances are you wouldn’t mind a little more definition in your midsection.

                  Whether you have a six pack or a beer belly, those abs could probably be a little bit sharper. Not to mention developing better core strength is hugely important when it comes to improving your overall strength and athleticism, as well as protecting you from injuries.[1]

                  The good news? Your abs and core muscles can handle a lot of training.

                  While most of your muscle groups do best with just two training sessions per week,[2] you can hit your abs every other day to great effect. You don’t even have to leave the house!

                  Here’s my guide to the 11 best core strengthening exercises you can do at home with no equipment.

                  1. Planks

                  Let’s start with the mother of all core-strengtheners, the plank.

                  Planks not only work your abs and obliques, they challenge those core muscles deep inside your body that help promote stability and power. They can also reduce back pain and improve your balance and posture.

                  Get down into pushup position, feet behind you, hands under your shoulders. Lock out your arms and legs, squeeze your core muscles, and hold your body stiff (like a plank!) for as long as you can.

                  For a more challenging variation, try a forearm plank with your arms out in front you. Lay your forearms on the ground for support, with your elbows under your face rather than aligned with your shoulders.

                  2. Side Planks

                  To hit your obliques even harder, try this challenging variation: the side plank.

                  From plank position, rotate onto one side. Prop yourself up on your elbow and one foot with your body straight and stiff.

                  Don’t forget to squeeze your core as you hold this position for as long as you can.

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                  Switch sides and repeat to avoid creating muscle imbalances.

                  3. Reverse Crunches

                  The regular stomach crunch is a fine exercise, but when it comes to abs and core strength, you’ll want to opt for moves that are a lot more challenging.

                  When you can crank out 50 crunches without a problem, it’s probably time for something new.

                  The reverse crunch packs a wallop for your lower abs and can be done anywhere, anytime, just like the standard crunch.

                  Lay on your back with knees bent in crunch position. Place your hands flat on the ground by your side and lift your pelvis, bringing your knees up toward your face, then back down again.

                  Engage your lower ab muscles to do the work, not your back. Repeat for a few sets of 12-20 reps.

                  4. Flutter Kicks

                  The lower abs are a problem area for a lot of people, so we’ll want to work them hard.

                  If that sounds like you, flutter kicks are just what the doctor ordered.

                  Lay flat on your back in leg raise position, hands at your sides or pressed into the floor. Raise your legs together about 6 inches off the floor, then alternate lowering one and raising one a few inches in rapid succession.

                  It should look like you’re kicking the air, and it should give you quite a burn in your abdominal area.

                  5. Arms High Sit-Ups

                  Imagine a crunch, but way harder!

                  Lay down on the ground in sit-up position, knees bent, feet flat on the floor in front of you.

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                  Raise your arms up to the sky and keep them elevated as you perform a few sets of sit-ups.

                  Engaging your arms in this way makes the move extraordinarily difficult and taxing. You’ll get a lot more mileage out of this move versus traditional crunches.

                  6. L-Sits

                  The L-Sit is outrageously difficult to perform well, but if you can build your strength here, the benefits are phenomenal.

                  To perform an L-Sit, you’ll need a stable surface to press off of. You can do them on the floor, but it’s a little easier if you can elevate yourself on a pair of dumbbells, two sturdy chairs, or a similar apparatus.

                  Sit on the floor with your legs out in front of you. Lock your arms in place at your sides, palms on the ground or surface, and press. Bring your legs into the air, perpendicular to your upper body, using the tension from your locked arms.

                  Hold this position as long as possible for an intense strength building workout.

                  7. Stomach Vacuums

                  And now for something different!

                  It’s easy to work your front-facing abdominal muscles, but there is another muscle group in your core that’s frequently overlooked: The transverse abdominis.

                  This muscle isn’t visible through your skin, but it’s incredibly important in stabilizing your body, creating good posture, and holding your belly in tight to your spine.

                  To strengthen this muscle and get a flatter stomach, try stomach vacuums.[3]

                  Standing straight and tall. Exhale all of the air out of your body and simultaneously pull your belly in tight. Imagine sucking your belly button back into your spine.

                  You’ll feel the transverse abdominis engage. Hold as long as possible, rest and then repeat.

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                  8. Star Planks

                  Planks are too effective to not utilize multiple variations of them in your routine.

                  The star plank engaged similar muscles to the traditional plank, but is a lot harder to hold for time.

                  From the push-up or standard plank position, walk your feet out wide and your hands, as well.

                  Your body should form an X position. Elevate your core off the ground, squeeze tight, and hold for as long as possible.

                  9. Boat Pose

                  Yogis know all about core strength, so if you want a tighter tummy, you should take a page out of their playbook.

                  Boat pose is an extremely difficult isometric hold that builds exceptional balance and core power.

                  Star in sit-up position. Crunch yourself up toward your knees, then lift your feet off the floor until they’re about level with your face. Balance on your butt, squeeze your core, and hold this position as long as you can.

                  Your body should form a V with the only point of contact being your butt on the ground. Holding boat pose should be extraordinarily challenging!

                  10. Mountain Climbers

                  Ab work alone won’t shred stomach fat. But when you combine abs and cardio, that’s when you’re onto something magical.

                  Mountain climbers fit the bill if you’re looking to blast your core and also work up a good sweat.

                  Get down into plank position. With your arms locked and your body tight, drive one knee at a time off the floor, up toward your chest, and then back to its original position. Repeat in quick succession.

                  It should look like you’re climbing a hill, and it should exhaust you in a matter of seconds!

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                  11. Russian Twists

                  Finally, let’s give the obliques a little more love.

                  Get down into sit-up position and perform a crunch toward your knees. From here, lean back so your torso is at a 45 degree angle to the floor, clasp your hands in front of you, and twist side to side in rapid succession.

                  You’ll feel your obliques engage after just a few reps.

                  For a more difficult variation, lift your feet off the floor similar to boat pose while perform the move, or perform the twist using a heavy medicine ball for added resistance.

                  The Bottom Line

                  The biggest piece of the puzzle when it comes to six-pack abs is a low body fat percentage. That’s best accomplished by sticking to a smart diet and building your fully body strength.

                  However, if you want to improve your athleticism, overall strength, or even your longevity, you can afford to work your abs a bit more frequently — 3-4 times per week is perfect.

                  If you hit them hard enough, you’ll probably see some great improvement in definition as well!

                  Cranking out endless crunches is one way to go about core training, but there are so many better and more challenging moves you can try without ever having to leave your living room.

                  Give them a shot!

                  Featured photo credit: Luis Quintero via unsplash.com

                  Reference

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