Advertising
Advertising

7 Best Exercises To Lose Weight At Home Easily

7 Best Exercises To Lose Weight At Home Easily

Our lives are so busy, finding the time to exercise can be a challenging task. If you don’t have the time to go to the gym every day, here are 7 simple exercises that can be done at home, to help lose weight and tone your body. You truly don’t need to search online for any more workouts. These seven exercises together workout all the major muscle groups including the triceps, biceps, shoulders, chest, abs, back, glutes, thighs and legs. All you need is a set of dumbbells. You should aim for 10 reps, three sets of each.

After attempting various combinations of diet, cardio and weight training for losing weight, I found it most effective to strength train three days a week with cardio on the two days in between. Weekends are for rest and rejuvenation. I lost 18 pounds in just 40 days! I started with 2 kg dumbbells, I now use 5 to 7.5 kg ones. I am stronger and much happier.

1. Bicep Curls

bicep curl

    Sporting strong, well-defined arms is a fitness aspiration for most people. One of the most popular exercises in the world, bicep curls are actually very effective when it comes to building up the upper arm muscles. .

    1. Stand or sit up straight holding a dumbbell at arm’s length.
    2. Hold the upper arm stationary, exhale and curl the arm upward until it is in front of your shoulders
    3. Now, inhale and slowly lower the dumbbell  back down.

    Source

    Advertising

    2. Shoulder Press

    seated-dumbbell-shoulder-press

      The shoulder press works your shoulders while placing some emphasis on your triceps and upper back.

      1. Sit on utility bench or chair that has back support, holding a dumbbell in each hand.
      2. Raise the dumbbells to head height, the elbows out and about 90 degrees.
      3. extend the elbow to raise the weights together directly above your head.
      4. Hold and then slowly bring the weight back to the starting position.

      Source

      3. Front Squats

      goblet-squat-with-dumbbell

        This exercise targets the quadriceps like no other. Front squats strengthen various muscle groups such as the upper back, abdominals, lumbar spine, gluteals, thigh adductors, quadriceps,hamstrings, and the calves.

        Advertising

        1. Stand with feet set wider than shoulder-width
        2. Hold a dumbbell with both hands in front of your chest.
        3. Sit back into a squat, keeping the dumbbell in the same position then drive back up.

        Source

        4. Walking Lunges

        walking_lunge_main

          The targeted muscles in lunges include the glutes along with the hamstrings and quadriceps in the thighs. The calf muscles, abdominal muscles and the back muscles act as stabilizers during the action.

          1. Holding the dumbbells in each hand, take a big step forward with your right foot in line with your right hip.
          2. Lower your hips toward the floor by bending both knees to 90-degree angles. Your front knee should be directly over the ankle.
          3. Stand up to step forward onto your left foot.
          4. Continue walking lunges.

          Source

          5. Bent Over Rows

          Advertising

          bent

            Bent over rows is a great compound movement that targets a variety of back muscles: the whole lat, the upper back, the trap muscles and even the biceps.

            1. Stand with feet shoulder-width apart holding a dumbbell in each hand.
            2. bend your hips back and lower your torso until it’s parallel to the floor.
            3. Allow your arms to hang. Row the weights to your sides, squeezing your shoulder blades together at the top.

            Source

            6. Chest Press

            08_16174352_96fe3d_2381046a

              The Chest press works the pectoralis major and the supporting chest, arm, and shoulder muscles.

              1. Lie down flat with a dumbbell in each hand
              2. As you breathe out, use your chest to push the dumbbells up.
              3. Lower the dumbbells down to a 90 degree angle in a slow and controlled manner.

              Source

              Advertising

              7. Tricep Kick Back

              tricep

                The exercise targets the triceps, the large muscles in the back of the upper arms.

                1. Stand in a bent over row position, knees bent with a flat back.
                2. Keep your arm and elbow at a 90 degree position
                3. While keeping your upper arms stationary, exhale and extend the dumbbell backwards until the arm is fully extended.
                4. Slowly bend your arm to lower the weight and bring back to starting position.

                Source

                Featured photo credit: Pinterest via uk.pinterest.com

                More by this author

                Anju Mobin

                Anju is a Certified Nutritionist, and a Highly Experienced Health, Fitness and Nutrition Writer.

                The Polite Way to Reject Writing a Letter of Recommendation Nooch: The Ultimate Guide To This Vegan Yeast Shocking! Exercise Makes You More Attractive By Boosting Your Hormones Shocking! People With Skin Problems Are More Likely To Show Symptoms Of Gut Issues Exercises Prevents Colds By 41%, Study Finds

                Trending in Exercise

                1 8 Yoga Poses to Help You Achieve Strong and Toned Inner Thighs 2 5 Breathing Exercises for Anxiety (Simple and Calm Anxiety Quickly) 3 3 Home Exercises To Fix Your Rounded Shoulders In One Month 4 Workout Every Day: Thursday Music Playlist 5 Cut down on drinking! Time for a post-holiday detox

                Read Next

                Advertising
                Advertising
                Advertising

                Last Updated on April 2, 2020

                10 Quick Easy Workouts To Lose Arm Fat At Home

                10 Quick Easy Workouts To Lose Arm Fat At Home

                Flabby arms are something a lot of us have to tend to. If you find yourself buying a sweater or cardigan to go with your tank top or usually opt for the long-sleeved dress, then you’re not alone. Usually a result of genes, general excess fat or just ageing, it seems difficult to lose arm fat. The fat in our arms accumulates mainly around the triceps – the muscles on the back of your upper arm – and are prone to getting flabby if not exercised regularly.

                What we eat can also play a part in the extent of the jiggle so eating a good, healthy balanced diet as well as keeping well hydrated can put you on the right track. Resistance exercises are the most effective way to blast that underarm fat as well as strengthen, shape and tone your muscles. You can always go down to the gym and work up a sweat but who has time for that? If you want a convenient and quick alternative then you can easily manage an effective routine in the comfort of your own home. All you need is a set of dumbbells and you can start toning up those bingo wings with these 10 easy workouts.

                1. Tricep dips

                shutterstock_251341681

                  Works: Triceps

                  • Hands must be positioned shoulder width apart on a secured chair or bench.
                  • Position your bum in front of the bench with feet hip-width apart on the floor and legs bent.
                  • Straighten out your arms a little, keeping a slight bend from the elbow so to put more emphasis on the tricep and less stress on the elbow.
                  • Keeping your back close to the bench, slowly lower your body so that your arms are at a 90-degree angle.
                  • Once in this position slowly push off your hands back to the starting position.
                  • Do 10-15 reps.

                  2. Bicep curls

                  Advertising

                  shutterstock_314080697

                    Works: Biceps and shoulders

                    • Start off with your feet hip-distance apart, holding one dumbbell in each hand with your palms facing out.
                    • Starting with your left arm, bend your elbow to slowly bring the weight up to your shoulder holding the position for 5 seconds.
                    • Slowly release the elbow and straighten your arm back down to the starting position.
                    • Repeat the moves on the right side.
                    • Complete 3 sets of 10-15 reps for each arm.

                    3. Push ups

                    shutterstock_326069966

                      Works: Triceps and Deltoids

                      • Lying face down, place your hands on the floor roughly shoulder-width apart.
                      • Tuck your toes under and gently lift your body up, pushing through your hands and making sure not to lock your elbows.
                      • Slowly bend your elbows bringing your face roughly 2-3 inches from the ground.
                      • Slowly push back up through your arms. If this is difficult then do the same move but keeping your knees on the floor.
                      • Repeat 10-15 times.

                      4. Tricep Kickbacks

                      shutterstock_314080715

                        Works: Triceps

                        Advertising

                        • Place a weight in each hand and kneel down onto the floor with your toes tucked under.
                        • Bend your upper body forward from the hips up and bend your elbows to a 90-degree angle.
                        • Extend both your arms backwards while your palms are facing each other.
                        • Feel the tension in the triceps and return to the starting position.
                        • Do 3 sets of 8-10 reps.

                        5. Plank

                        shutterstock_298755041

                          Works: Chest, Shoulders, Biceps and Core

                          • Start face-down on the floor, resting on your forearms and knees.
                          • Step your feet out so that they are slightly apart and come into the plank position.
                          • Make sure your body is straight, parallel to the floor and your bum is tucked in.
                          • Pull your abs in and hold the position for as long as you can. Try to aim for 20-30 seconds and build up to a minute.
                          • Repeat 3 times.

                          6. Tricep Extensions

                          shutterstock_314080343

                            Works: Triceps

                            • Stand on a mat with your feet hip-width apart.
                            • Hold one dumbbell with both hands behind your head, bending the elbows.
                            • Bring the weight towards the ceiling, straightening your arms above your head.
                            • Lower back to starting position.
                            • Complete 2-3 sets of 10-15 reps.

                            7. Lateral Arm Raises

                            Advertising

                            ab891e2e702b8027b704791ef556d0ce

                              Works: Deltoids

                              • Stand with feel hip-width apart. With arms down the side of your body, hold a dumbbell in each hand with palms facing in.
                              • Starting with your left side, inhale and slowly raise your arm so that it’s parallel to the floor. Make sure not to lock your elbow by keeping a slight bend.
                              • Make sure your arm is straight and palm is facing the floor.
                              • Exhale and slowly bring your arm back down to your side.
                              • Repeat on the right side.
                              • Do 10-15 reps on each side and two sets.

                              8. Overhead Press

                              shutterstock_314080298

                                Works: Shoulders

                                • Stand up, lining your feet with your hips and hold a dumbbell in each hand with palms facing out.
                                • Bring the weights to your shoulders.
                                • Keep your core muscles tight and straighten your arms above you.
                                • Slowly bring your arms back down to your shoulders.
                                • Do 3 sets of 10-15 reps.

                                9. Bent Over Row

                                shutterstock_275943536

                                  Works: Triceps and Biceps 

                                  Advertising

                                  • Place your feet shoulder-width apart.
                                  • Bend your knees and and then bend your upper body forward from the hips making sure you keep your back nice and straight.
                                  • Make sure your hands are straight and placed under your shoulders.
                                  • Bend the elbows back while lifting your arms towards the sides of your chest, pulling your shoulder blades towards each other.
                                  • Slowly lower the weights in a controlled movement and feel the tension at your triceps.
                                  • Repeat 10-15 times.

                                  10. Skull Crushers

                                  Skull-Crushers

                                    Works: Triceps

                                    • While holding a dumbbell in each hand, lie on your back with your knees bent.
                                    • Slowly raise your arms so they are above your chest, making sure your elbows are straight but not locked.
                                    • Slowly lower both arms toward your head, bending your elbows to 90 degrees as the dumbbells reach the mat. Aim to lower your weights so they are on either side of your head  with elbows bent and pressing in toward your head (being careful not to hit yourself in the face).
                                    • Lift your arms back to starting position.
                                    • Complete 2 or 3 sets, 10-15 reps each.

                                    Featured photo credit: Maddi Bazzocco via unsplash.com

                                    Read Next