Advertising
Advertising

Simple Fat-Burning Exercises You Can Do At Home In 5 Minutes

Simple Fat-Burning Exercises You Can Do At Home In 5 Minutes

When you’re feeling bigger than you want to be and sluggish, you don’t want to get off the couch — we’ve all been there. Sometimes the motivation just isn’t there. However, exercise doesn’t have to take over your life or even be difficult in order to make a difference in your life. Try these simple home exercises for weight loss.

1. Inverted V Pipe Exercise

Inverted-V-Pipe

    This exercise is one of the best simple home exercises for weight loss, especially to strengthen your core. You may have also heard this pose called “downward dog” in yoga. Give your abs a good workout by holding this pose for at least 30 seconds. Push your heels into the mat behind you, spread your fingertips and push your hands against the mat. Try to get your heels to touch the ground — it’s OK if they can’t, they will in time!

    Advertising

    2. Superman

    Superman-Exercise

      This pose is one of my favorites! It’s one of the best exercises you can do for your middle and lower back, as well as your glutes. Simply lay face down on the mat with your hands above your head, palms down like shown in the lower image above. Once you’re ready, lift your legs and arms and squeeze your glutes as tight as you can. Try to hold it for at least 30 seconds — this may be hard at first, and you may have to work your way up, but you’ll get there in no time!

      3. Jump Squats

      Advertising

      Squat-Jump

        It’s no secret that squats are the key to a nice butt. Why not put a spin on things by adding a jump for even more exercise and cardio? Just be careful, because improper squat posture can cause some lower back issues. When performing a squat, start with your feet slightly farther than shoulder width apart. Bend down, curving your back like the woman above. Don’t go down any farther than she is, either — you want your thighs to be parallel with the floor. As you’re coming up, add the jump. Land on the balls of your feet. Viola!

        4. Push Ups with Knee Kick

        Push-up-and-Knee-Kick-Exercise

          Make sure you’re exercising your arms — not just your abs and lower body! Adding some push-ups to your routine is a great, quick way to get a workout. But that’s not to say you can’t add some ab exercise as well! Perform a normal push-up by placing your hands shoulder-width apart; then, as you’re coming up, bring your knee up to your chest.

          Advertising

          5. Jump Rope

          Skipping

            You get to be a kid again! Jumping rope is a quick way to get your heart beating and your blood flowing. It takes almost no time to do! Just keep your jump rope somewhere you’ll easily be able to get it, and also somewhere that’s easy to spot so you remember to take a minute to do it every morning.

            6. Glute Bridge

            Advertising

            Glute-Bridge-exercise

              The glute bridge is a different way to work your glutes. Just lay on your back, raise your butt up with your feet while using your arms as support, then lift one knee up towards your chest. Hold this position for 30 seconds to a minute. If you do this exercise every day, you’ll be losing weight and looking good before you know it!

              There are 6 simple home exercises for weight loss. Feel free to mix and match them as you see fit! Add this quick 5 minute routine into your day in the middle, after lunch, or at night. Feeling really adventurous? Do it two or three times a day! Exercise doesn’t have to take forever, just 5 minutes can get you the change you’ve been searching for. It’s all about creating habits — and it’s easy to do that when the habits are easy!

              d54226dfdfd999303d50724c509f6933

                Featured photo credit: Christopher Campbell via unsplash.com

                More by this author

                Bill Widmer

                Content Marketing Expert

                10 Signs You’re A Highly Rational Thinker Do You Know The Meaning Of Fruit Stickers? They Can Hugely Affect Your Health Still Believe Long Workout Is Good For Your Heart? You Should Exercise In This Way Instead! Uncertainty Makes You Anxious? 3 Ways To Face The Future With Confidence Easily Feel Drained? Beware Of These 10 Energy Suckers

                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

                Published on March 8, 2019

                How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                How Adding Flow Yoga to Your Workout Routine Boosts Your Gains

                When we fall into a workout routine, our moves become automatic, and the body quickly adapts. This is called muscle memory.[1] While teaching your body how to properly execute squats, push-ups, or crunches is a benefit, overly relying on these moves to consistently grow gains won’t yield the kind of results you want. That’s because the muscles work in the same way every time.

                Simply put, they’re not being “surprised,” so they get lazy.

                Supplementing your routine with flow yoga is one way of surprising your muscles, especially if you are new to the yoga practice and have never tried the postures. It’s like taking a new road home when you drive, deviating from your usual route. Science has found that by doing so, you’re creating new neuropathways in your brain.[2] The same is done in your muscles when you try a new routine.

                How is this done? Let’s dive right into it.

                How Flow Yoga Boost Your Gains in Your Workout Routine

                Think about your current workouts:

                If you lift weights, you rely on external tools to engage your various muscle groups. Over time, your shoulders, legs, or biceps will come to expect the weighted plates or dumbbells, in the repetitive sequences that you remember.

                In flow yoga, we use the body as the weight. Add gravity and hundreds of different postures and combinations, and you have a workout that uses the same muscle groups, but in many different ways.

                A pose such as plank is a full-body workout, with every muscle engaged to keep the body in one long line. While it’s a stationary pose, it requires muscle control and activation, with no room for passivity.

                  A Flow sequence, on the other hand, requires your muscle to switch from one pose to another swiftly, providing you with a more balanced and wholesome use of your major muscle groups.

                  Advertising

                  Not only do these poses and routines re-energize the body in a refreshing way, they also allow you to learn something new, which is powerful for the mind.

                  Bottom line? Complementing your exercise regimen with flow yoga is like hitting the shuffle button on your workouts, using your muscles in ways that “surprise” them, which in turn boost their growth and performance.

                  Energizing Flow Yoga with Added Cardio

                  Flow yoga is also known as “Vinyasa.”[3] In Sanskrit – the sacred language of the practice and its Indian roots – Vinyasa is roughly translated to “one breath, one movement.”

                  This guideline, first and foremost, enhances your breathing, and teaches you how to go from our typical shallow, chest-only breathing, to a more deeper, belly-chest breath that uses the entire lung system.

                  Not only is this beneficial for a myriad of healthcare reasons (combat allergies, eliminate toxins, reduce stress, ease anxiety), it also greatly impacts our muscles,[4] and therefore our workout.

                  Flooding your muscles with rich oxygen will only keep them healthy, while the cardio benefit will get you warmed up to take on the more challenging postures in a flow yoga class. This prevents injuries and cramping.

                  The best example of energizing cardio in flow yoga is the Sun Salutation sequence. Each pose is completed on an inhale or an exhale, until the sequence is finished. One full sequence may be repeated several times, encouraging you to take fuller and deeper breaths. The cycles warm up and loosen the body and prepare the muscles for stationary poses that are held longer.

                  Here’s how to do a Sun Salutation Flow:

                  Advertising

                  Due to the Sun Salutations, the muscles are not thrown into a challenging workout, but rather primed and prepared with energizing breath.

                  Why is this important, you ask? Because happy muscles are warmed-up muscles.

                  The Best Thing About Flow Yoga

                  The best thing about practicing flow yoga? You’re building strength and flexibility.

                  Strength and flexibility are like the Mecca of a wholesome workout routine. Before we get into why this is important, let’s break these two down individually to see how they stand up on their own:

                  Meet Strong Stan

                  Strong Stan is at the gym, doing bicep curls with massive dumbbells. His muscles have peaked in size, and he proudly displays them.

                  While he loves to lift weights, Strong Stan often skips stretching or warm-ups. He just doesn’t see how that could help him continue his muscle gains, so he jumps right into a heavy workout.

                  While it’s not evident to a passerby, Stan’s muscles are hurting. Without sufficient flexibility or deliberate stretching, Stan’s muscles are shortening and getting tighter. This eventually leads to joint injuries,[5] because un-stretched muscles have limited range of motion.

                  Big muscles are a sure indicator of strength, but here’s the kicker – choosing not to prioritize flexibility will keep them inherently at risk.

                  Meet Flexible Fiona

                  Flexible Fiona is in a flow yoga class, easing herself into a backbend.[6] She effortlessly gets into the pose, and “hangs” out there for a few breaths while the teacher cues the class.

                  Even though the teacher instructs the students to engage their glutes and be mindful that this is an active pose, Flexible Fiona opts otherwise, and relaxes into the posture by sacrificing the strength she ought to be building.

                  Advertising

                  To many in the class, Fiona’s execution of the backbend would be a success – maybe even something to envy. However, what Fiona doesn’t realize is that her excessive flexibility is actually a detriment to her joints.[7]

                  Flexibility has been defined as the “absolute range of motion” by Tony Gummerson, Martial Arts instructor. For people who are naturally flexible, that line of absolute range is often blurry and, in practice, overlooked.

                  It’s very easy for Fiona to go above and beyond her range of motion, since her flexibility parameters are much wider than what Strong Stan may experience in a similar pose.

                  Because she doesn’t feel the stretch in the same degree of motion as other students in class, Fiona has to push the envelope of her flexibility. This puts too much pressure on the joints that are already overworked, and it overstretches the muscles that are now prone to tearing.

                  Your goal is to create muscle and joint balance and wholeness.

                  What Strong Stan and Flexible Fiona have in common is that they’re both missing vital pieces of muscle awareness.

                  In Stan’s case, heavy and tight muscles crave flexibility. Without it, not only would Stan hit a plateau in his gains because of a sure injury, but he would miss out on having the lean and toned muscles that we all want to have.

                  In Fiona’s case, her overstretched muscles are not getting a workout at all. Rather, her excessive flexibility is resting on her joints, which leads to definite injury.

                  So what can you do? It’s quite simple.

                  You have to give your muscles the opposite of what they’re used to.

                  If you’re a Stan and hate stretching, focusing on your flexibility is key. You will lengthen your tight muscles, and you’ll create new muscle memory by practicing routines that are new to you and your muscle groups.

                  If you’re a Fiona and hate strengthening, focusing on this priority is vital. Your muscles are used to being passive as you stretch, so shaking up the usual and putting them to work will not only keep you injury-free, but that much closer to the muscle gains you’ve been looking for.

                  Fortunately, flow yoga is the whole package, and can be the one-stop-shop for both Stan and Fiona.

                    Final Thoughts

                    If you’re serious about using flow yoga to supplement your workout routine to boost gains, sign up for a class at your local gym or yoga studio. There are a number of styles of yoga to try, but as we’ve discussed in this article, the Vinyasa style is your best bet to complement a moderate exercise regimen.

                    Many studios offer beginner-style Vinyasa classes, where the instructor will explain the basics, and break down the sequences in a pace that is suitable for entry-level students. From here, the student can build upon their practice, and opt for more challenging, fast-paced classes, such as Power Flow or Ashtanga.

                    Working out is a lesson in teaching your muscles. The gains that we grow are the result of that experience, and it all comes down to conditioning our body in a way that is healthy, efficient, and balanced.

                    With a practice like flow yoga, we can offer supplemental training to our current regimen that will work our muscles in ways that are new, refreshing, and “surprising.” This method will keep our muscles toned and lean, as long as we prioritize the balance between strength and flexibility to ensure that we’re meeting both of these needs. Our muscle gains and body health depend on it.

                    More Resources About Yoga and Fitness

                    Featured photo credit: Edit Sztazics via unsplash.com

                    Reference

                    Read Next