Let’s have a brief idea about the exercises that will help to lose weight effectively:
1. Plank :Plank is one of the most basic moves that you can follow to keep yourself fit. It has so many benefits that you will love it for sure.
How To Do It :
1.Get down on the floor on your hands and the balls of your feet.
2.Make sure your body is in a straight line and your hands are underneath your shoulders.
3.Keep your abs tight and belly button sucked in.
2. Jumping Jacks: Jumping Jacks are one of the best cardio moves that are very effective in incinerating fat from the entire body.
How To Do It:
1.Stand with your back erect and abs tight keep your feet together.
2.Now jump and open your feet wide.
3. At the same time lift your arms overhead.
4. Jump again and come back to the starting position.
3. Skipping: Skipping or rope jumping is a cardio exercise that can burn 300-400 calories in 45 minutes depending on your weight.
How To Do It:
1.Stand with your back erect and abs tight.
2.Keep your feet together.
3.Now jump off the ground a few inches letting the rope pass under your feet and bring it back up.
4. If you do not have a rope, just jump up and down without the rope but keep moving your hands as if you are holding a rope.
4. Butt Kicks: Butt kicks are cardiovascular exercises. The difference between butt kicks and jogging is that in butt kicks you try to touch your butt alternatively with each leg. To increase the intensity,increase your speed.
How To Do It:
1.Stand with your feet hip-width apart and keep your abs tight.
2.Now start jogging on the spot with your calves kicking back and feet almost touching your butt.
5. Mountain Climbers : Mountain climbers burn fat from the abdominal area and help in getting rid of love handles.
How To Do It :
1.Get into a plank.
2. Bending one knee, place it slightly forward.
3. Now start shifting your legs forward and backward by interchanging their positions.
6. Push-Ups: Push-ups are amazingly effective for toning arms and strengthening the whole body.
How To Do It:
1.Get into plank.
2.Now, bend your elbows as you lower yourself toward the floor.
3.Press back up by straightening your arms.
7. Side Plank : Side planks are good for toning obliques, shedding muffin tops and losing arm fat.
How To Do It:
1.Get into the plank pose.
2.Now shift to your right side by balancing on your right hand and foot.
3.Hold that and then roll over to your left side.
9. Forearm Plank: Forearm plank strengthens your shoulders and upper arms along with a strong core.
How To Do It:
1. Get into the plank position with abs tight,body straight and hands directly underneath shoulders.
2. Now, lower yourself onto your forearms with elbows lined with your shoulders.
3. This is also called dolphin plank. Hold for minimum 30 second.
10. Hip Twists : Hip twists are also known as waist whittlers because they are very effective in shedding inches off your waist.
How To Do It:
1.Get into the forearm plank.
2. Now, twist your hips and touch your right hip to the floor.
3. Twist again and touch the left hip to floor.
4. Keep twisting for at least 1 minute.
11. Bridge : Bridge pose and bridge dips are one the best exercises for your booty. It makes your butt bigger and perkier and strengthens the abdominals.
How To Do It:
1.Lie down on your back with knees bent and feet on the floor.
2. Raise your hips up as high as you can until you get a straight line from shoulders to knees.
3. Squeeze your butt-cheeks together.
4. Lower your booty towards the floor and then raise back up.
12. Bridge With Leg Lift : Bridge with Leg Lifts is an advanced variation of simple bridge dips which focuses on your buttmuscles from all angles and works on the lower abs more effectively.
How To Do It:
1.Lie on your back with feet flat on the floor and knees bent.
2.Raise your hips until you get the straight line from knees to shoulders.
3.Lift one leg straight up.
4. Now, do the dips for 1 minute.
5. Then do with opposite leg.
13. Squat Jump : Squat jump is a plyometric exercise which burns major calories and are very effective for strengthening quads and glutes. If you have any joint problems, you should avoid squat jumps.
How To Do It:
1.Stand straight with your feet hip width apart.
2. Squat by pushing your booty back and bending your knees.
3. Now jump up and then squat again as you reach the ground.
4. Do at least 20 rep.
14. Bicycle Crunches : Bicycle crunches pack a double punch of cardio+ab training. it is the perfect answer to those who have lower belly pooch problem as it burns fat as well as strengthens the entire core.
How To Do It:
1.Lie back on the ground and bending your knees,lift your calves until they become parallel to the floor.
2. Now straighten your right leg and bind your hands behind your neck for support.
3. Keep your shoulders off the floor.
4. Now try to touch your left bent knee and opposite elbow.
5.Then straighten the left leg and bend the right leg and touch it to the left elbow.
6. Keep alternating as fast as you can.
15. Lunge : One of the most basic and extremely effective exercises, lunge strain your butt, thighs, abs and calves.
How To Do It :
1.Stand with your back straight and abs tight.
2. Now, put your right leg in the front and bend your knee until your right thigh is parallel to the ground and left thigh is perpendicular.
3. Make sure your front knee is above your heel.
4. Push back up and bring your feet together.
5. Do the other leg.
6. Do alternate lunges for 30 reps.
16. Tuck Jumps: Tuck jump is a plyometric exercise which is a combination of cardio and body weight exercise.Try jumping as fast as you can without compromising the form.
How To Do It:
1.Stand straight with tightened core.
2. Squat a little and jump up as high as you can.
3. Try to tuck your knees in upward motion, then land back in a squat.
4. Do 10 jumps.
17. Burpees : Burpees are best! Burpees are one of the best moves among all the fast weight loss exercises.
How To Do It:
If you are a beginner, you can simply step back and forward instead of jumping.
1.Stand straight and bending forward, put your hands on the floor.
2. Jump your feet into plank and then jump back near your hands and straighten up.
3. You can also do side burpees by jumping your feet to one side and up, then the other side and up.
18. Kapalbhati : Kapalbhati pranayama is very effective in burning belly fat and treating many internal illnesses and hormonal imbalances responsible for weight gain.
How To Do It:
1. Sit cross-legged with your back straight.
2. Take a deep breath. Now, exhale repetitively and continuously as long as you can.
3. Note that with every exhale, your stomach goes in.
4. Do it for 10-15 minutes.
19. Anulom-Vilom: Like Kapalbhati, 15 minutes of anulom-vilom will help you lose weight effectively.
How To Do It:
1.Sit cross-legged with your back straight.
2.Block your left nostril with your thumb and take a deep breath with right nostril.
3. Now, block your right nostril and exhale with your left.
4. Now, inhale with your left and exhale with your right.
20. Walking: Walking is one of the best weight loss exercises. Walking at a fast pace is good for burning calories. Make sure you keep it progressive.
21. Running: Running is seriously the king of weight loss exercises. Running not only burns calories but is also a total body integrated exercise. It strengthens legs and is effective for belly fat. Either go outside for a 30-minute run or just hop on the treadmill.
22. Surya Namaskar: Surya Namaskar is known to burn more calories in half an hour than an hour long cardio session does. It not only helps in shedding pounds but also gives the benefits of yoga.There are many different versions of sun salutations, so choose whichever you like the best. Try doing as many salutations as you can do. While salutations done in slow motion are effective in toning muscles and stretching, salutations done on a fast pace are good forms of cardio.
23. Cycling : Again, cycling is an effective cardio exercise, which strengthens leg muscles and burns abdominal fat. You can experiment with resistance and grip on the cycle to modify your workout. Another thing you should do is to replace your other vehicles with a bicycle for short distances. Nowadays, spin classes are very famous. They are fun, entertaining and effective.
24. Swimming:One hour of swimming can burn calories equal to running 3 miles. It is a non-impact cardiovascular exercise, which uses water as a natural resistance and helps in burning calories. Do not forget to do good dynamic stretches of arms and legs before you go dipping.
These are very effective exercises if followed regularly. So forget excuses start working out.