It is not easy to always find time for sport in everyday life. But don’t worry, ten minutes a day can be enough. From now on, no more excuses, because you can always take a few minutes a day. EAT SMARTER tells you seven effective exercises that help you lose weight quickly.
Fast weight loss with sport
In order to lose weight healthily, effectively and in the long term, one should do sport. According to studies, the most effective way to lose weight and reduce body fat is a combination of endurance and weight training. If you have the time, you should strive to exercise for 30 to 60 minutes a day. But even for those who don’t have much time, there is hope! You should do these seven exercises every day – ten minutes is enough to build up a good basic fitness and get your body in shape.
Of course, losing weight also involves a healthy, balanced diet, in which carbohydrates, proteins and healthy fat are incorporated. Also so-called fat killers may be enjoyed in moderation to stimulate the metabolism and attack the body’s own fat deposits. So-called cheat days in the context of diets are not particularly effective because they confuse the insulin level and result in the notorious yo-yo effect. Read here what a healthy diet to lose weight should look like. In addition: the right nutrition before sport and the right nutrition after training.
Build these seven exercises into your everyday life to lose weight quickly:
The plank (forearm support) is a static exercise for which only the body weight is necessary. The classic plank is like a push-up, except that the upper body is supported by the forearms. The elbows are shoulder-wide apart, the forearms parallel to each other – alternatively the hands can touch each other. The whole body is tense, only toes and forearms touch the ground. Make sure that the stomach or hips do not sag.
Try to hold the plank for 30 seconds and increase over time. You will have a great feeling of success if you set a new best time over and over again.
The plan can also be varied, for example on the sides or with the belly up. With the Plank almost all muscles are strained: Abdominal, arm, back, torso and leg muscles are brought to full speed here. This exercise is ideal for demanding the body and losing weight quickly.
Similar position, different exercise. Also this can help to lose weight quickly and get the body in shape. It belongs to the classics among the sports exercises. Here, too, many muscle groups are used at the same time, especially the trunk and arm muscles.
You also start this exercise lying on your stomach, your hands rest on shoulder height, a little wider than shoulder width. The feet are parallel. Now lift yourself up until your arms are outstretched. The elbows should point outwards. The body should be as straight as possible.
Then bend the arms again and lower the body – ideally until the nose touches the floor. For beginners, the exercise can also be performed on the knees. Advanced riders can intensify the push-up with additional weights.
First try to create 15 repetitions in the variant that is possible for you and then increase to the next heavier variant.
Quadruped stand with leg and arm lifting
This exercise strengthens your back as well as your bottom and leg muscles. Start by standing on your four feet, your knees apart hip-wise, your hands shoulder-width. The back is straight. Now stretch out your left leg and right arm straight and bring your elbows and knees together under your body. Repeat the exercise 15 times and then change sides.
This strength exercise strengthens above all the buttocks and leg muscles. Stand with your feet slightly wider than shoulder width, your toes point straight forwards. Then lower yourself as if you wanted to sit down. Go as low as possible, but at least so that your thighs are parallel to the floor.
The knees should not protrude beyond the tips of your toes. To compensate, the upper body is bent slightly forward. When the lowest point is reached, slowly straighten up again – but do not stretch your legs completely, but keep the tension.
If you start with 20 knee bends, this is easy for you, take additional weights: Whether dumbbells, corebags or simply water bottles, is up to you. Here you will find sports equipment for your home on Amazon.
Looking down dog with leg extension
Now the abdominal and pomus muscles are worked on. To do this, go into the yoga position “Looking down dog”: You start in the four-footed position and then push yourself upwards so that only hands and feet touch the floor – your body forms a triangle with the floor.
Now lift one leg as far as possible, keep it short and then pull it tight – now your knee should go towards the tip of your nose and your navel should be pulled towards your spine. Repeat the movement for 30 seconds and then change sides.
Visit www.goodhealthplanning.com for more fitness workout updates everyday.