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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 19, 2021

                  15 Static Stretches to Totally Enhance Your Workout Routine

                  15 Static Stretches to Totally Enhance Your Workout Routine

                  Stretching is one of those aspects of fitness that many people conveniently forget about. Perhaps you’re one of those who consider stretching nothing but a mere chore meant for ballerinas and gymnasts. While they are great for both, static stretches can offer a boost to any workout routine for people of all fitness levels.

                  Irrespective of your reasons for working out, be it for sports or personal fitness, one thing is certain: stretching can help you. Static stretches come with myriads of benefits, such as improvement in flexibility and reduction in muscle tightness, which ultimately allow you to go through your workout routines with greater efficiency.

                  For the purpose of this article, we’ll zero in on several great static stretches and take a look at the benefits and when they should be done.

                  Benefits of Static Stretches

                  Static stretches come with tons of benefits that can help you make the most of your workout routine. Some of them include:

                  Improved Flexibility

                  If you want to perform better, flexibility is of tremendous importance, irrespective of the specific workouts you do. Luckily enough, static stretches are all you need to get all the flexibility you desire.

                  Flexibility, also known as the range of motion (ROM) around a joint, has been shown by several studies to be improved by static stretching.[1]

                  Although the specific mechanism through which this occurs is still unclear, static stretches have been shown to greatly increase muscle and joint flexibility[2] and tissue length[3], which work in tandem to make your workout more effective.

                  Prevent Injuries

                  If you’re looking to push yourself to your training limits without coming down with injuries, then stretching will do you a great service. Research has shown time and again that performing the right stretches pre- and post-workout greatly helps with injury prevention.[4]

                  Think of it this way:

                  When you stretch, you literally push your joints and muscle fibers to their limit. This increases the stretch tolerance in these muscles and joints over time, and the increased tolerance allows you to perform more rigorous exercises without negatively impacting your body or risking an injury.

                  Increased Blood Flow to the Joints

                  Another benefit of stretching is increased blood flow – and by extension, nutrient supply – to the joints and muscles of the target areas. This, in turn, improves the performance of these muscles and joints due to the availability of more nutrients, improved oxygenation, and removal of metabolites.

                  For static stretching, though, the mechanism of action isn’t as straightforward. When stretching statically, blood flow (capillary oxygenation) temporarily reduces due to vascular compression.

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                  However, immediately after releasing the stretch, the blood flow to these areas nearly doubles the pre-stretching levels.[5]

                  Improvement in Recovery

                  If you’ve been working out for some time, then you’ve probably discovered that a rigorous workout session can leave you battling sore muscles for days.

                  Recovery essentially means getting rid of this soreness and returning your muscle fibers back to their tip-top condition.

                  Research has shown that practicing static stretches after your workout session helps to reduce muscle soreness. And while some may argue that this effect is minimal, the fact still remains that stretching does help shorten your recovery time.

                  Stretching allows tissues to be better hydrated after the induced tension is released, and this encourages reduced inflammation and faster repair of such tissues.

                  Other reasons why you really should incorporate stretching into your workout include:

                  • Improved relaxation
                  • Increased movement efficiency
                  • Reduction in the risk of lower back pain
                  • Reduction in muscle tension
                  • Improvement in neuromuscular coordination
                  • Improvement in balance and postural awareness
                  • Relief from cramping

                  15 Static Stretches to Enhance Your Workouts

                  Here are some amazing exercises that will keep your body in tip-top condition and take your workout routine to the next level.

                  1. Neck Stretch

                    While sitting tall or standing, place your right arm gently on the right side of your head, and place the other arm out to your side. Slowly pull your head towards your right shoulder until you can feel the stretch on the left side of your neck. Hold for about 30 seconds before releasing, and repeat for the opposite side.

                    Many people tend to hold stress and tension in their neck and shoulders. If you find this is the case, this is one of the best static stretches to use for a muscle release in this area.

                    2. Chest Stretch

                      Stand upright, with your fingers interlocked behind your back, near your buttocks. While keeping your shoulder blades together and your back straight, push your arms up behind you until you feel the stretch in your chest. Hold for about 20-30 seconds before releasing.

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                      3. Cross-Body Shoulder Stretch

                      Shoulder Cross-Arm Stretch « CASS FITNESS

                        Stand upright or sit up tall on a chair or mat, and extend one arm out in front to shoulder height. Grab the extended arm with your other arm, and pull it towards your chest while keeping the extended arm straight. Continue the pull until you feel the stretch in your shoulder. Hold for 30 seconds, and repeat for the other arm.

                        4. Triceps Static Stretch

                          Lift your arms overhead, with both arms slightly behind your head and bent at the elbow. Use your right hand to pull your left elbow until you feel a stretch in your triceps. Hold for about 30 seconds, and repeat for the other arm.

                          Many know this stretch from gym class, but it really is one of the best static stretches for the arms.

                          5. Biceps Stretch

                          Arm Exercises | Seated Bent-Knee Biceps Stretch

                            Sit on the floor with your knees bent and feet flat on the floor. With your fingers pointing away from your body, place your two palms flat on the floor behind you. While your hands are steadily in place, slowly slide your butt downward toward your feet until you can feel the stretch in your biceps, shoulders, and chest. Hold for about 30 seconds before releasing.

                            6. Wrist Stretch

                            11 Best Tennis Elbow Exercises For Pain Free Mobility [PDF]

                              While standing up straight or sitting tall, extend your right arm forward to shoulder height with your fingers pointing toward the ceiling. Grab your right fingers with your left hand, and pull your right hand to bend the wrist until you can feel the stretch. Hold this position for about 30 seconds, and repeat for the opposite arm.

                              7. Side Stretch

                                Stand straight with your feet hip-width apart. Take your right arm and reach over your head towards your left side while bending your side. Keep bending your side slowly until you can feel a stretch on your right side. Maintain this position for about 30 seconds, and repeat for the opposite side.

                                The muscles down your side body are notoriously difficult to stretch out. This is one of the best static stretches to try on a consistent basis to get them loosened up.

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                                8. Abdominal Static Stretch

                                  Lie down on your stomach with your face towards the ground and your palms facing the floor as though you’re about to do a push up. While keeping your pelvis firmly on the floor, gently push your upper body up from the ground. This should make your feel some stretch in your abs. Maintain this position for about 30 seconds before releasing.

                                  9. Reclined Spinal Twist

                                  Supta Matsyendrasana - Supine Spinal Twist - Yogaasan
                                    Lie down, with your arms extended to the sides and placed on the floor. While keeping the right leg straight, pull up your left knee towards your chest, tilt it toward your right side, and then drop it slowly over your extended right leg.

                                    Keep your shoulder blades flat on the ground, and you should feel the stretch around your back. Hold for about 30 seconds and repeat for the opposite side.

                                    10. Knees to Chest

                                    Knee-to-chest exercise from Physical Therapists' Advice to Manage Pain at Home - The Active Times

                                      Lie on the ground facing the ceiling, with your knees bent. Hold your shins, and pull your knees toward your chest. This should make you feel some stretch in your lower back. Hold for about 30 seconds before releasing. If you’re looking to loosen up your back muscles, this is one of the static stretches you can do daily.

                                      11. Hip Flexor Static Stretch

                                      How to Do the Standing Lunge Stretch

                                        Stand upright in a standard lunge position, and place your two hands on your hips. Step out on your right foot into mini-lunge position, without your knee going beyond your right toe. Hold for about 30 seconds and repeat for the left side.

                                        12. Figure 4 Stretch

                                        How to Do a Figure 4 Stretch | Openfit

                                          Sit tall on the ground with both knees bent and both feet on the floor. Lift your right leg and cross it over your left thigh, while your left knee remains bent. Pull both legs inwards toward your abdomen for a deep stretch of your glutes. Hold this position for about 30 seconds, and repeat with the other leg.

                                          13. Standing Quad Stretch

                                            Stand tall while maintaining a straight posture. With your left hand, grab a pole, wall, or anything durable for balance. With your right hand, grab your right foot and pull up your heels until they touch your buttocks.

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                                            Keep your knees close together while doing this, push your hip forward, and you should feel the stretch in your quadriceps. Hold this position for about 30 seconds, and repeat for the other side. This is one of the best static stretches for the quads.

                                            14. Hamstring Stretch

                                              Sit on the floor with your right leg extended straight in front of you and your left leg bent. Reach forward with your right hand, and touch your right toes. This should cause a stretch in your right hamstring.

                                              Hold this position for about 30 seconds, and repeat for the left leg. If you’re unable to reach your toes, try holding your shin instead, but seek to go further every time you perform the stretch until you can touch your toes.

                                              15. Calf Stretch

                                                Sit on the ground and extend your right foot straight in front of you. Gently pull your right toes backwards with your right hand. This should cause a noticeable stretch in your calf.

                                                Hold this position for about 30 seconds and repeat for the left leg, if you’re unable to reach your toes, use a rope or towel to pull your toes inward.

                                                Bonus: Stretch With a Resistance Band

                                                Resistance bands offer a unique benefit from free weights and create tension throughout your movement. Get the free 30 Day Resistance Band Full Workout Challenge, and challenge yourself to stretch with a resistance band.

                                                When Should You Do Static Stretches?

                                                Static stretching is great when done correctly and at the right time. Over the years, research has shown that static stretching produces best results when done after working out or on rest days,[6] but not as a part of warm up routines before an explosive workout session.

                                                This is because static stretches have a cool-down effect on each muscle group and are more effective when done after the muscles are already warm.

                                                That doesn’t mean you must never ever perform static stretches before working out, but do it sparingly. Dynamic stretches, which involve more movement, are generally recommended for warming up as it helps the body prepare better for the work ahead.

                                                The Bottom Line

                                                Carving out the body of your dreams isn’t only about lifting weights and running. You need to keep your body “elastic” if you’re going to make the most of your training, and that’s the whole point of static stretches.

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                                                Starting today, be sure to incorporate these static stretching exercises into your routine, and in no time, you’ll find yourself recovering faster and performing better than ever before.

                                                More Tips on Stretching

                                                Featured photo credit: Alora Griffiths via unsplash.com

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