Menu:

Weight Loss Excercises

Now that you’re sure you want to begin a fitness weight loss program, what’s holding you back? If you don’t know where to begin, why not start walking? It is the easiest form of exercise and the most beneficial too. Get a good pair of walking shoes and start.

First, walk at a slow pace and continue to walk for 10 minutes, and then walk back. Do this for a week and then add five minutes to your walk for the next week. Continue to add 5 minutes until you walk as long as you like.

Watch your posture while you walk. Hold your head high and keep your eyes forward, don’t let your shoulders sag. Drink a lot of water before, during and after your walk. But before you set out, do a few stretches such as these:

Stretches:

  1. Side reaches: Take one arm over your head and to the side. Keep your hips steady and your shoulders straight to one side. Hold this pose for 10 seconds and repeat with the other side.
  2. Knee pull: Rest your back against a wall with your head, hips and feet in line. Pull your right knee to your chest, hold for 10 seconds, then repeat with the other knee.
  3. Overhead stretch: Lie on your back, with your hands to your sides. Then, take your hands over your head and rest them there, inhaling as you go along. Hold your breath for 20 seconds. Then release your breath, bringing your hands down to their earlier position.

Once these are done, you can now do a couple of warm-ups as this slowly increases your heart rate and breathing. If you want to go for a run, begin with a slow walk and build up the intensity. Or if you are going biking, cycle slowly on flat surface and then go biking.

Exercises for arms:

  1. Hold chosen resistance such as dumbbells in your hands and bend over till your torso is parallel to the floor, and your abs are tight and legs are bent and take the strain off the lower back. Bend elbows and pull them even with back. Straighten arms behind you, squeeze your triceps and slowly lower back.
  2. Tricep extension: Sit on chair, holding a dumbbell with both hands, your elbows bent to about 90° and the weight directly behind your head. Your elbows are close to your ears. Now, without moving your elbows, straighten your arms straight over your head and squeeze your triceps. Control the weight and keep your abs tight to support your back.

For fat thighs:

    For the back of your thighs: Stand with your feet apart. Bend down from the waist and reach over to your right with both hands. Clasp your ankle with both hands. Push your upper body downwards towards the floor. Count to 20. Return to start position and repeat exercise on the left-hand side.
  1. For the front of your thighs: Kneel on the floor, keeping your knees together. Lean backwards and, using your left hand, clasp your right ankle. Count to 20, holding this position. Now, repeat the exercise with the left side.

End your workout with this cool down exercises similar to your warm-ups and one stretching exercise.