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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

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    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.

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        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

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          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

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              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

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                Last Updated on June 24, 2019

                5 Fitness Tips That Will Help You Start the New Year

                5 Fitness Tips That Will Help You Start the New Year

                The New Year has come and passed, and we are starting yet another new and exciting year that awaits us. We are curious to find out what 2017 has hidden for us, but until then you know what you need to do! Just because it is a new year, that does not mean that you should get rid of your habit of regular exercising. And if you by any chance do not have this wonderful habit, this is exactly the year to own it.

                Start researching for the best exercising plans, join the nearest gym or that yoga class that you have been thinking of, and start taking better care of your body and mind!

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                Why Is Exercising Important?

                Of course, you will think of a thousand excuses why this is not the right time to start exercising. So, before I proceed with telling you all about these 5 fitness tips that are meant to help you with your exercising routine, I will start off by sharing some of the many benefits of exercising. This way you can see for yourself that for every excuse you can think of, there is a benefit that will make you forget all about it!

                • Exercising is the perfect way to get rid of that unwanted body weight and control your weight from now on! Not to mention it’s completely healthy compared with all those expensive, promising products filled with chemicals.
                • Exercising reduces the risk for Diabetes 2 and heart attacks. If you are at risk for these conditions, then exercising is the best way to fight it.
                • Exercising helps with pain and stiffness relief with all types of arthritis.
                • Exercising strengthens your bones and muscles.
                • Exercising improves your mood and helps you maintain your mental health.

                For whatever reason you have dedicated to starting exercising, I congratulate you! Knowing how many people are out there suffering from types of arthritis, cardiovascular diseases, strokes, etc., choosing exercising to become a part of your everyday routine is the smartest decision that you could have done! And you are not alone. 

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                To start you off, here are these 5 fabulous fitness tips that will help you start yet another year on the right path!

                1. Schedule your workouts

                Make time each Sunday to make a week plan that will include enough time for your workouts. That way, you will not be able to make the excuse that you do not have the time to spend at least an hour a day exercising.

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                2. Do not wait for Monday to come

                Aren’t you tired of making the same plan over and over and not fulfilling it? Yes, we are talking about that good old plan to start exercising on Monday. Instead, start exercising right now. It is completely irrelevant if it is Tuesday, or Friday, or any other day! Start exercising whenever you feel the urge!

                3. Find a workout plan that will work for you

                Do not choose a workout plan just because your best friend has chosen it. Choose whatever you feel comfortable doing, are capable of doing, and most importantly, what you love. If you do not like to run, then don’t! Do a 30-minute cardio routine at home instead. If needed, you can hire a personal trainer, who will hear all of your interests when it comes to exercising, and create a promising exercising plan just for you!

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                4. Remember why you work out

                Do not let yourself forget why you have started working out in the first place. Motivation is everything when it comes to exercising! Create a motivation board near your mirror that will remind you each day why you started as you look in the mirror every day.

                5. Leave out the big expectations for later

                If you are just starting to exercise now, it is essential to be proud of what you can accomplish right now. Do not get disappointed if you can’t run for an hour; it is normal! You will soon run for an hour and more if you just stick to your plan!

                Exercising is fun, beneficial, and probably the best activity that you could have chosen to start your year right! Choose the best diet plan to go with your new exercising routine, and enjoy in the results that are soon to come. And to help you through the process, look back at these fitness tips to help you stay on track with your new exercising routine! Use these tips to keep yourself healthy, or get rid of that unwanted body weight gained during the holidays, and love your soon to be fit body starting today!

                Featured photo credit: goodhousekeeping.com/ via google.com

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