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Last Updated on January 21, 2021

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:

Weight Loss Plan And Program: Create Your Own One

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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.

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.

          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.

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            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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                  Featured photo credit: Conscious Design via unsplash.com

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                  Sumaiya Kabir

                  Sumaiya is a passionate writer who shares thoughts and ideas to help people improve themselves.

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                  Last Updated on April 15, 2021

                  12 Best at Home Workouts (No Equipment Needed)

                  12 Best at Home Workouts (No Equipment Needed)

                  Covid-19 has certainly made getting to the gym more difficult, but if we’re honest, it was difficult before, as well. Between tiring days at work, helping the kids with their homework, and maintaining a social life, where do you find time to squeeze in an hour or two at the gym? Sometimes, the only solution to maintaining your health and fitness rests on the best at home workout.

                  The good news is that it’s possible to train from home without any equipment and get fantastic results. As long as you’re pushing the body hard enough, you’re going to be fine. The bad news is that you may not know where to start.

                  There are a plethora of different training regimens out there, and it’s difficult to know which one is best for you, especially if you’re used to live classes or in-person workout programs.

                  This article will cover the 12 best at-home workouts that you can use for strength, High-Intensity Interval Training (HIIT), and mobility. There will be an exact breakdown of all the exercises, sets, reps, rest periods, and instructions required to stay fit, healthy, and happy while on lockdown.

                  The following sessions are broken down into beginner, intermediate, and advanced workouts to accommodate any experience level. They are all bodyweight exercises that can be combined into a full body workout to build strength while working out at home.

                  A thorough warm-up is also included to ensure that you don’t get injured. Please check each workout before you perform it to make sure that the exercises and movements don’t cause you any pain from previous or pre-existing injuries.

                  If you need help getting into the habit of working out at home, you can try Lifehack’s free 30-Day Resistance Band Workout Challenge.

                  Read on to find the 12 best at-home workouts you can use to upgrade your strength, burn some calories, and improve your flexibility while training at home.

                  Warm-Up

                  Complete the warm-ups below for 5-6 minutes before each of the best at home workouts you’ll find below. Complete each exercise for a total of 15 seconds at a slow to moderate pace, and your body will be ready to jump into more intense exercises.

                  Repeat for 3-4 rounds, as this will help lubricate your joints, slowly elevate your heart rate, and get your body ready for exercise[1].

                  • Exercise 1: Squats[2]

                    • Exercise 2: Lunge[3]

                      • Exercise 3: Leg Swings[4]

                        • Exercise 4: Star Jumps[5]

                          • Exercise 5: Push-ups[6]

                            • Exercise 6: Squat Thrusts[7]

                              Dynamic Stretches

                              Complete the relevant dynamic stretches after your warm-up. For strength workouts, complete the stretches relevant to the session you’re about to partake in (e.g. upper body stretches before an upper-body workout).

                              For HIIT workouts, complete both the lower body and upper body dynamic stretches. For mobility workouts, you don’t need to do these.

                              Aim to do 15-20 reps on each side for 1 round.

                              Upper Body Dynamic Stretches:

                              • Exercise 1: Arm Swings

                                • Exercise 2: Arm Circles[8]

                                  • Exercise 3: External Shoulder Rotations[9]

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                                    • Exercise 4: Torso Twists[10]

                                      Lower Body Dynamic Stretches:

                                      • Exercise 1: Step Throughs[11]

                                        • Exercise 2: Lying Side Leg Swings[12]

                                          • Exercise 3: Quadruped Kickbacks/Hip Circles[13]

                                            • Exercise 4: Leg Swings (Front & Side)

                                              Strength Workouts

                                              1. Upper-Body Strength Workout (Beginner)

                                              This is one of the best at home workouts if you’re a beginner looking to build upper-body strength. Complete all exercises with 30-60 seconds rest between sets.

                                              For exercises 2-6, use two water bottles to mimic weights. For exercise 7, you can use the couch or a chair to support yourself.

                                              • Exercise 1: Push-Ups — 2 sets, 5-10 reps

                                                • Exercise 2: Bent-Over Row — 2 sets, 8-10 reps[14]

                                                  • Exercise 3: Shoulder Press — 2 sets, 8-10 reps[15]

                                                    • Exercise 4: Floor Chest Press — 2 sets, 8-10 reps[16]

                                                      • Exercise 5: Lateral Raises — 2 sets, 8-10 reps[17]

                                                        • Exercise 6: Bicep Curls — 2 sets, 12-15 reps[18]

                                                          • Exercise 7: Triceps Dips — 2 sets, 12-15 reps[19]

                                                            2. Abs Strength Workout (Beginner)

                                                            This bodyweight workout is great for building muscle tone in your abs. Complete all exercises with 30 seconds rest between sets, and use a yoga mat if you have one.

                                                            • Exercise 1: Air Bike — 2 sets, 8-10 reps[20]

                                                              • Exercise 2: Crunches — 2 sets, 8-10 reps[21]

                                                                • Exercise 3: Russian Twists — 2 sets, 8-10 reps[22]
                                                                  • Exercise 4: Bridges — 2 sets, 8-10 reps[23]
                                                                    • Exercise 5: Plank Shoulder Taps — 2 sets, 8-10 reps[24]

                                                                      • Exercise 6: Flutter Kicks — 2 sets, 8-10 reps (each leg)[25]

                                                                        3. Leg Strength Workout (Beginner)

                                                                        If you’re looking to add some strength to your legs, this is the best at home workout for that purpose. Complete all exercises with 30-60 seconds rest between sets. For exercises 3-4, you can use the sofa or a chair to support yourself.

                                                                        • Exercise 1: Squat Kicks — 2 sets, 8-10 reps[26]

                                                                          • Exercise 2: Forward Standing Lunges — 2 sets, 8-10 reps[27]

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                                                                            • Exercise 3: Bulgarian Split Squat — 2 sets, 8-10 reps[28]

                                                                              • Exercise 4: Hip Thrusts — 2 sets, 8-10 reps[29]

                                                                                • Exercise 5: Romanian Deadlift (Use two water bottles) — 2 sets, 8-10 reps[30]

                                                                                  • Exercise 6: Standing Calf Raises — 2 sets, 12-15 reps[31]

                                                                                    4. Upper-Body Strength Workout (Advanced)

                                                                                    Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                    For exercises 6-7, use two heavy water bottles if you don’t have weights available.

                                                                                    • Exercise 1: Vertical Wall Push-Ups — 3-4 sets, 1 rep before limit[32]

                                                                                      • Exercise 2: Pike Push-Ups — 3-4 sets, 1 rep before limit
                                                                                      • Exercise 3: Towel Row — 3-4 sets, 1 rep before limit[33]

                                                                                        • Exercise 4: Plyometric Push-Ups — 3-4 sets, 1 rep before limit[34]

                                                                                          • Exercise 5: Triceps Extensions (from plank position) — 3-4 sets, 1 rep before limit[35]

                                                                                            • Exercise 6: Bicep Hammer Curls — 3-4 sets, until limit[36]

                                                                                              • Exercise 7: Triceps Kickbacks — 3-4 sets, until limit[37]

                                                                                                5. Abs Strength Workout (Advanced)

                                                                                                If you need more core support and strength, this is the best at home workout for those who are already comfortable working out. Complete all exercises with 30-60 seconds rest between sets.

                                                                                                With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                • Exercise 1: Jack Knife Sit ups — 3-4 sets, 1 rep before limit[38]

                                                                                                  • Exercise 2: Lying Leg Raises — 3-4 sets, 1 rep before limit[39]

                                                                                                    • Exercise 3: Plank Hand-to-Toe Touches — 3-4 sets, 1 rep before limit[40]

                                                                                                      • Exercise 4: Cocoon Crunches — 3-4 sets, 1 rep before limit[41]

                                                                                                        • Exercise 5: Plank Knee-to-Elbow — 3-4 sets, 1 rep before limit[42]

                                                                                                          • Exercise 6: Side Plank Reach Through — 3-4 sets, until limit[43]

                                                                                                            6. Leg Strength Workout (Advanced)

                                                                                                            Complete all exercises with 30-60 seconds rest between sets. With advanced workouts, you have to push yourself close to your limit, or to your absolute limit (until you feel like you really can’t do more). This will dictate how many reps to do.

                                                                                                            For exercises 4-6, use heavy water bottles if you don’t have weights available.

                                                                                                            • Exercise 1: Pistol Squat — 3-4 sets, 1 rep before limit[44]

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                                                                                                              • Exercise 2: Bulgarian Jump Squat (use sofa) — 3-4 sets, 1 rep before limit[45]

                                                                                                                • Exercise 3: Jumping Lunges — 3-4 sets, 1 rep before limit[46]

                                                                                                                  • Exercise 4: Single-Leg Romanian Deadlift — 3-4 sets, 1 rep before limit[47]
                                                                                                                    • Exercise 5: Single-Leg Hip Thrusts — 3-4 sets, 1 rep before limit[48]
                                                                                                                      • Exercise 6: Single-Leg Calf Raises — 3-4 sets, until limit[49]

                                                                                                                        7. HIIT Workout (Beginner)

                                                                                                                        This is the best at home workout for those who are new to HIIT training. Complete all exercises for 30 seconds of work with 30 seconds of rest. Complete 4 rounds.

                                                                                                                        • Exercise 1: Squat

                                                                                                                          • Exercise 2: Toe Touches[50]

                                                                                                                            • Exercise 3: Walk-Outs[51]

                                                                                                                              • Exercise 4: Heel Flicks
                                                                                                                              • Exercise 5: Plank[52]

                                                                                                                                • Exercise 6: Jumping Jacks[53]
                                                                                                                                  • Exercise 7: Mountain Climbers[54]

                                                                                                                                    8. HIIT Workout (Intermediate)

                                                                                                                                    Complete all exercises for 35 seconds of work with 25 seconds of rest. Complete 5-6 rounds.

                                                                                                                                    • Exercise 1: Squat Kicks

                                                                                                                                      • Exercise 2: Burpees[55]

                                                                                                                                        • Exercise 3: Push-ups

                                                                                                                                          • Exercise 4: High Knees[56]

                                                                                                                                            • Exercise 5: Plank Ups[57]

                                                                                                                                              • Exercise 6: Star-Jumps

                                                                                                                                                • Exercise 7: Cross-Body Mountain Climbers[58]))

                                                                                                                                                  9. HIIT Workout (Advanced)

                                                                                                                                                  If you’ve already been doing HIIT training for a while, this is one of the best at home workouts to keep you going. Complete all exercises for 45 seconds of work with 15 seconds of rest. Complete 7-8 rounds.

                                                                                                                                                  • Exercise 1: Jump Squats[59]

                                                                                                                                                    • Exercise 2: Hand Release Burpees[60]

                                                                                                                                                      • Exercise 3: Lateral Shoot Throughs[61]

                                                                                                                                                        • Exercise 4: Tuck Jumps[62]

                                                                                                                                                          • Exercise 5: Plank Toe Touches

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                                                                                                                                                            • Exercise 6: Spiderman Push-Ups[63]

                                                                                                                                                              • Exercise 7: Sprawls

                                                                                                                                                                Mobility Workouts

                                                                                                                                                                10. Upper Body Mobility Workout

                                                                                                                                                                Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                This workout will help improve flexibility in your upper body.

                                                                                                                                                                • Exercise 1: Cat-Cow[64]

                                                                                                                                                                  • Exercise 2: Upward Dog[65]
                                                                                                                                                                    • Exercise 3: Chest Release[66]

                                                                                                                                                                      • Exercise 4: Child’s Pose[67]

                                                                                                                                                                        • Exercise 5: Reach Through (15-20 seconds each side)[68]

                                                                                                                                                                          11. Lower Body Mobility Workout

                                                                                                                                                                          If you need more flexibility in your hips and legs, this is the best at home workout for you. Hold each exercise for 15-20 seconds total, and do 2-3 sets. Slowly increase the range of each stretch until you feel tension, then hold before slowly releasing it.

                                                                                                                                                                          This workout will help improve flexibility in your lower body.

                                                                                                                                                                          • Exercise 1: Scorpion Kicks (15-20 seconds each side)[69]

                                                                                                                                                                            • Exercise 2: Seated Glute Stretch (15-20 seconds each side)[70]

                                                                                                                                                                              • Exercise 3: Lying Quad Stretch (15-20 seconds each side)[71]

                                                                                                                                                                                • Exercise 4: Lumbar Twist (15-20 seconds each side)[72]

                                                                                                                                                                                  • Exercise 5: Standing Hamstring Stretch[73]

                                                                                                                                                                                    • Exercise 6: Seated Hip Flexor Stretch (15-20 seconds each side)[74]

                                                                                                                                                                                      12. Spinal Mobility Workout

                                                                                                                                                                                      Complete each exercise for 10 reps total, and do 2-3 sets. This workout will help improve your posture, alleviate lower back pain, and increase your flexibility.

                                                                                                                                                                                      It’s highly recommended if you’re an office worker that spends most of the day sitting.

                                                                                                                                                                                      • Exercise 1: Prone Back Extension[75]

                                                                                                                                                                                        • Exercise 2: Tail Wag[76]

                                                                                                                                                                                          • Exercise 3: Quadruped Side Bend[77]

                                                                                                                                                                                            • Exercise 4: Seated Forward Fold[78]

                                                                                                                                                                                              • Exercise 5: A-Frame to Squat[79]

                                                                                                                                                                                                • Exercise 6: Side-Lying Rotations[80]

                                                                                                                                                                                                  Final Thoughts

                                                                                                                                                                                                  These are the 12 best at home workouts that you can use to level up your body, torch some calories, and enhance your flexibility while at home. Give these a go, and you’ll be well on your way feeling fitter, healthier, and more productive after lockdown is over!

                                                                                                                                                                                                  More Workouts You Can Do at Home

                                                                                                                                                                                                  Featured photo credit: Scott Broome via unsplash.com

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                                                                                                                                                                                                  [63] Popsugar Fitness: The Intense Push-Up Variation That’ll Change the Way Your Abs Look
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                                                                                                                                                                                                  [65] Alo: PERFECT THE POSE: UPWARD FACING DOG
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                                                                                                                                                                                                  [70] MapMyRun: 6 Stretches Every Cyclist Should Do
                                                                                                                                                                                                  [71] VeryWell Fit: Quadricep Stretches
                                                                                                                                                                                                  [72] VeryWell Health: Yoga Spinal Twist for Back Pain
                                                                                                                                                                                                  [73] VeryWell Fit: How to Do Standing Forward Bend (Uttanasana) in Yoga
                                                                                                                                                                                                  [74] Experience Life: Chair Yoga
                                                                                                                                                                                                  [75] Well + Good: 3 Back Extension Exercises That Whisk Away the Effects of Sitting at a Desk All Day
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