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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 13, 2018

                  13 Pregnancy Yoga Exercises for The Last Trimester

                  13 Pregnancy Yoga Exercises for The Last Trimester

                  Practicing yoga during pregnancy is a great way to nurture you and your baby. It can also help you cope and prepare both your mind and body for any pregnancy demands and challenges that you may face especially during the third trimester.

                  Yoga during pregnancy helps you to create space for both your baby and your internal organs. However, make sure that you only do what feels right and works, avoid muscle strains and extreme pressure exercises.

                  There are plenty of yoga techniques that can help you to prepare for labor in the 3rd trimester. Before you try out yoga, make sure you talk to your doctor. This way, you may know the do and don’t during this stage. The following are some of the common yoga exercises to try out during the third trimester.

                  1. Birth prep exercises

                  This mainly entails simple exercise designed to reduce pains and aches and can as well as help position the baby in a good pelvic alignment. Include this technique in your workout rest brakes, warm-up, and as part of your daily poses.

                  Here’s an example of it:

                  2. Cat cow

                    This is a great pose for lengthening your spine and strengthen your core muscles.[1]

                    This pose is a great technique for all pregnancy stages. It will help strengthen your belly as the pregnancy continues to grow.

                    This asana also relieves the back and allow a better circulation of spinal fluids and blood.

                    Practice belly breathing when performing this pose. It will aid in calming your mind and reducing morning sickness.

                    It should be done about 5 times for best results.

                    3. Warrior II

                      This technique is great for strengthening your core and legs and as well as lengthen your spine. Even though this technique is a little bit challenging, it is said to help alleviate backaches during pregnancy.

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                      4. Bridge pose

                        This pose is convenient if you want to open up your hips and strengthen your glutes, core, and hamstrings.[2] Also, it can be practiced in all the trimesters.

                        Begin on the side and roll to the back as you move your body into a bridge pose. This helps avoid stressing your rectus abdominals.

                        Avoid this exercise if you feel uncomfortable on your back.

                        5. Cobblers pose (Baddha Konasana)

                          This technique is said to improve the health of the reproductive system.[3] During pregnancy, it aids in opening up the pelvis, therefore ensuring an easy and fast labor.

                          It is also said to calm the mind and improve blood circulation. This yoga practice can be performed as follows:

                          • Sit on a mat and stretch out your legs.
                          • Fold your knees and bring your feet at the center.
                          • Then straighten your back.
                          • Using your palms hold your feet for a few seconds.
                          • Release.
                          • Repeat this about 4 times.

                          6. Warrior I

                            This technique helps you explore your upper body. It helps to open up your chest and strengthen your legs. This technique helps restore the health of your spine and help make space for the growing uterus.

                            Also, it helps your mind relax and stay focused and maintain balance. It can be performed as follows;

                            • Place your feet apart in a hip-width position.
                            • Pivot on the left foot.
                            • Make your right foot to face forward.
                            • Lower the pelvis, then assume a lunge.
                            • Look forward and lift your arms above your head.
                            • Hold that position as long as possible.
                            • Release the pose.
                            • Repeat the process with the left foot forward.

                            7. Corpse pose

                              This technique aims at relaxing your body and mind.[4] It boosts your energy instantly and hence it’s convenient for battling any fatigue during the pregnancy.

                              Also, it helps in fighting off any side effects of pregnancy such as pain, morning sickness, and nausea. This pose can be performed as follows:

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                              • Lie on your back.
                              • Let your palms rest beside you while facing upwards.
                              • Close your eyes and then relax- your arms should be alongside your body.
                              • Breathe.

                              8. Spiraling movement

                              This entails moving your pelvis in circular motions and moving your hips. These movements help to massage down the baby’s head onto the cervix.

                              Also, these movements helps you keep your pelvis mobile and relaxed while loosening your muscles and ligaments.

                              You may consider using a fitness ball to help in the movements.

                              9. Child’s pose

                                This is a resting pose. It helps to focus on your breath, breathe more deeply, and also it’s a good position to rest between labor contractions.[5]

                                This is a great position that will help you find peace and promote a healthy and a happy pregnancy. It’s safe for all trimesters.

                                Relax and move your knees apart, then rest your head on your fists, hand, or on the floor. You should avoid this position if your pubic symphysis is sore or open. Relax in this position, eyes closed.

                                10. Chanting

                                Making your own sounds during pregnancy and birth is a powerful way to regulate your breathing, it enables you to focus and relax as you deal with the pain that is associated with pregnancy and labor.

                                Practicing voice sounds can help you open up and have an easier and more comfortable labor. You can do this as follows:

                                • Sit comfortably.
                                • Close your eyes.
                                • Placing your index fingers on the lobes of your ears, take a deep breath.
                                • Exhaling slowly, make gentle humming sounds.
                                • Do this 5 to 10 times.
                                • You can also do this while lying down with arms by the side of the body.

                                11. Standing hip rotations

                                  This moves will help strengthen your pelvis as well as relax.[6] You can do this as follows:

                                  • Stand with feet wide apart but comfortable.
                                  • Slightly bend your knees.
                                  • Place your hands on your hips and rotate your hips.
                                  • Try to keep your upper body still.
                                  • Focus on rotating the hips and the belly.
                                  • Inhale while moving your hips forward and exhale while moving them backward.
                                  • Do this as many times as you wish.

                                  12. Tree pose

                                    This is a balancing technique. It helps strengthening your legs and core. It also improves posture and alleviates back pain. How to perform this pose:

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                                    • Feet on the ground, shift your weight forward and backward until you gain balance.
                                    • Shift your weight to one foot.
                                    • You can also lift one of your foot to your ankle to gain balance.
                                    • Bring the foot higher to your inner thigh.
                                    • Put your hands in a prayer position.
                                    • Hold this for 5 breaths.
                                    • You can also raise the arms above your head.
                                    • Repeat with the other leg.

                                    This technique is safe for all stages during pregnancy.

                                    13. Meditation

                                    Over the years, meditation has been used to manage a lot of conditions such as depression, stress, anxiety, and much more.

                                    During the last trimester of your pregnancy, meditation can help to move gracefully as you approach labor. It will help you ascertain a more peaceful state of mind by avoiding stress and anxiety especially if you are giving birth for the first time.

                                    Develop the habit of practicing meditation on a daily basis.

                                    Guidelines for pregnancy yoga

                                    There are some poses, however, that you should avoid while pregnant. They include plank cross, locust pose, boat pose, plow pose, and much more. Consult with your doctor on the best exercises.

                                    Here’re some guidelines you need to know before practicing yoga:

                                    1. Do what feels right.

                                    Starting yoga especially in your last trimester can be challenging while it’s really important in preparing both your mind and body for labor and pregnancy-related demands.

                                    To avoid accidents or extreme positions, you should practice yoga poses with the guidance of a trained tutor.

                                    When choosing which yoga poses to perform, listen to your body and do what you feel comfortable doing. Since all women do not have the same challenges and experience during pregnancy, avoid doing poses that your friends are doing if they don’t feel right to you.

                                    2. Do fewer poses.

                                    In case you are into physical exercises, it’s important to soften your training to avoid harming both your body and the health of the baby. Also, avoid long hours of training. You can talk to your doctor to guide you on the most convenient techniques to practice.

                                    During pregnancy, your body tends to have higher temperatures and it may feel hotter than usual. It’s recommended to avoid practicing yoga in a heated environment. Perform these techniques in a suitable environment with fresh and adequate ventilation.

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                                    3. Don’t get distracted.

                                    Reduce distraction while practicing yoga. For instance, a telephone can interfere with proper meditation.

                                    4. Stay comfortable.

                                    Wear loose and comfortable clothing.

                                    5. Do not eat before yoga.

                                    Practice yoga on empty stomach. Most techniques are effective in the morning.

                                    6. Always warm up for a few minutes.

                                    You can walk around, loosen your joints, move your limbs and warm up your muscles.

                                    7. Stay hydrated.

                                    Make sure that you are well hydrated especially when practicing challenging and sweaty poses. Dehydration, especially during the last trimester of your pregnancy can have severe sequences such as false early labor or preterm labor.

                                    Yoga techniques are the best kinds of workouts to try out during pregnancy. Especially if practiced together with mild exercises such as walking, it can help the expectant mother deal with both emotional and physical changes with ease.

                                    Also, it will help mothers feel relaxed and stay in shape during the last trimester of pregnancy.

                                    Featured photo credit: Pexels via pexels.com

                                    Reference

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