7 Exercises to Tone Up as You Lose Weight
If you are unsatisfied with the state your body is in, and you have decided to endeavor on a weight loss journey, congratulations! Altering your lifestyle and learning how to manage your weight is the first step in the right direction. The second step is exercise.
One thing that many people wonder about is how their body will look after they’ve lost the weight. Will it be flabby? Will it magically tone itself? The only way to control the way your body looks after meeting your weight loss goals, is by exercising regularly.
Here we have compiled a list of 7 exercises you can do in your home, that do not require the use of weights or other equipment.
Exercises and Their Proper Form
25 Push-ups: Get into plank position, with your hands under but slightly outside of your shoulders. Lower your body until your chest nearly touches the floor. As you lower yourself, tuck your elbows, pulling them close to your body so that your upper arms form a 45-degree angle when your torso is in the bottom position of the move. Pause, then push back to the starting position as quickly as possible. Keep your core braced the entire time.
30 Crunches: Lie flat on the floor, knees bent, and feet flat. Loosely cross your arms across your chest or cup hands behind your head. Contract your abdominal muscles. While exhaling, slowly lift your shoulders off the floor, making sure to keep your neck and back in alignment. Aim for a distance of 4 to 6 inches from the floor and hold the position for several seconds. Begin inhaling, and slowly lower yourself back to the ground, maintaining back and neck alignment.
50 Sec Wall sit: Stand about 2 feet away from a wall with your back against the wall. Slide your back down the wall until your hips and knees bend at a 90-degree angle. Keep your shoulders, upper back and back of your head against the wall. Evenly distribute your weight throughout your whole foot.
10 Tricep dips: Sit up straight on the long edge of an exercise bench. Your legs should be slightly extended, with your feet flat on the floor. Place your hands on both sides of the bench just outside your hips. Your palms should be down, fingertips pointing towards the floor. Without moving your legs, bring your glutes forward off the bench. Steadily lower yourself. When your elbows form 90? angles, push yourself back up to starting position.
45 Sec Plank: In a push-up motion, raise your body off the floor, supporting your weight on your forearms and your toes. You should have a straight line from your feet to your head. Make sure that your back is flat and your head, neck and spine are in a straight line. Keep your abdominal muscles engaged and do not let your stomach drop or allow for your hips to rise up. To avoid letting your hips or buttock rise up, tilt your pelvis towards the floor. Remember to breath. Take slow inhales and exhale steadily.
30Lunges: Stand with your feet shoulder’s width apart, spine long and straight, shoulders back. Step forward with one leg into a wide stance (about one leg’s distance between feet) while maintaining spine alignment. Lower your hips until both knees are bent at approximately a 90 degree angle. Your front knee should not extend over your ankle, and your back knee should hover above the ground. Keep your weight in your heels as you push back up to starting position. Repeat on both sides.
15 Squats: Stand with a comfortable stance. Most will prefer their feet slightly wider than shoulder width apart with toes turned out at a slight angle. Lower yourself by reaching back with your butt while maintaining a strong lower back. Keep your knees aligned with your toes and your toes on the ground. Chest up, upper back tight, eyes looking forward and slightly down, head in a neutral position. Maintain a nice cohesive line along your spine. Go just below parallel, so that your butt drops below your knees. Come back up by pushing through the heel.
Making this your morning routine will help your body to maintain tone and definition as you work towards your weight loss goals.
If you are unsure how to naturally lose weight quickly, contact Svelte Medical Weight Loss of Orlando today. We are professionals with years of experience. Don’t wait any longer to make the healthy changes your body needs.