Losing weight is not easy, especially when you don’t know how to go about it. It is obvious that healthy eating and regular sporting activity are the key to losing weight, but what are the basic rules to follow? To better guide you, here are 5 exercises to perform every day, in order to lose weight quickly and effectively.
Eating a healthy, balanced diet and exercising regularly are essential for losing weight. So, it is important to eat natural foods that are rich in nutrients and not empty calories.
When it comes to sport, it can be difficult to choose the exercises suited to your needs and goals. To help you get your bearings, here are 5 exercises that help burn fat effectively. Do them for 10 minutes or more every day for best results.
The board :
Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
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The plank is one of the most effective exercises for strengthening the abdominal muscles, but which also allows you to work the muscles of the arms, back and legs. It is a complete exercise that helps improve posture and balance.
How to make it?
Lie face down on the floor, then lift your body, supporting yourself on your elbows and feet. These two parts of your body must support the entire weight of your body. It is important to keep your back straight, form a straight line from head to toe and contract your abdominal muscles. Remember to breathe and hold this position as much as you can.
Beginners can stay in this position for 30 seconds at first and increase the duration as you go.
The pumps :
Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
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Classic in all endurance and muscle strengthening training, push-ups are an exercise that mainly targets the muscles of the upper body and helps strengthen them. Push-ups also work the muscles of the abdominal muscles and the legs.
Only needing your body weight, you can perform this exercise anywhere.
How to make them?
Face the floor and place your hands directly below your shoulders, keeping your arms straight. With a slow, controlled movement, lower yourself by bending your elbows, making sure to keep your back straight, then return to the starting position.
The squat :
Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
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Here is one of the most popular and above all the most effective polyarticular exercises. Often popular for working the glutes and legs, the squat is also effective for strengthening the abdominal and lower back muscles.
Squats help increase muscle mass when done with weights and also help correct posture.
How to make them?
Standing with your legs shoulder-width apart and your arms extended in front of you, lower yourself, pushing your butt back, until your thighs are parallel to the floor. Return to your starting position. Make sure your knees do not extend beyond your feet and that your back remains straight.
Start by doing this exercise using only your body weight, then add dumbbells later.
Bird-Dog:
Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
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Just like the plank, this exercise primarily targets the abdominal muscles. However, it also works the muscles of the arms, legs and back.
Bird-Dog is an excellent exercise for working on your balance and strengthening your lower back muscles.
How to achieve it?
Get on all fours, engaging your abdominal muscles and keeping your back straight. Next, extend one arm in front of you and lift the opposite leg parallel. The leg should be straight and should not exceed the height of your hips.
Stay in this position for a few seconds. Note that this exercise is quite difficult, since it is not easy to keep your balance. Alternate between the two sides.
The bridge :
Transform Your Body In Just 4 Weeks With These 5 Simple Exercises
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The bridge is a so-called isolation exercise because it primarily targets the glutes. But by doing it you can also work the muscles of the lower back, the ischios as well as the abdominals. It is effective in preventing lower back pain and requires no equipment.
How to achieve it?
Lie on your back with your legs bent and your feet flat on the floor. Place your hands alongside your body, palm facing the floor. Lift your pelvis gently, until your knees, hips and shoulders form a straight line, then lower back down, without touching the floor. Do 15 repetitions.
Throughout the exercise, make sure to contract your glutes.