Summary of Keep Your Weight Down With 10 Bodyweight Exercises:
The article discusses the challenge of keeping weight off after losing it and how bodyweight exercises can help. It suggests the 10 best bodyweight exercises keep weight down, including pushups, squats, lunges, planks, mountain climbers, burpees, dips, bicycle crunches, jumping jacks, and glute bridges. The article notes that these exercises can also build muscle, improve core strength, and promote better physical appearance and health. However, maintaining healthy eating habits is also crucial to long-term weight management.
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Lose Weight and Keep it Off: Top 10 Bodyweight Exercises for Long-Term Success.
Losing weight is challenging, and keeping it off long-term can be an even bigger feat. However, incorporating regular exercise into your routine can increase your chances of maintaining weight loss success. Bodyweight exercises are an effective way to lose weight and keep it off for good. This article will highlight 10 of the best bodyweight exercises for long-term weight loss success.
Pushups
Pushups are a staple exercise for the upper body that targets the chest, shoulders, and triceps. They help build upper body strength, muscle tone, and core stability, all while increasing overall calorie burn. Starting in a plank position, lower your body by bending your elbows, keeping your spine neutral and your core engaged. Push back up to the starting position without allowing your hips to sag during the range of motion. Repeat for the desired number of repetitions.
Squats
Squats are great for building lower body strength and muscle tone and burning calories. Lower your body by bending at your knees and sticking your hips back as if sitting in a chair. Stand with your feet shoulder-width apart and toes pointing slightly outward. Keep your chest up and your spine neutral throughout the movement. Push through your entire foot evenly on both sides to return to the starting position. Repeat for the desired number of repetitions.
Lunges
Lunges target the lower body, hitting your quads, glutes, and hamstrings differently than squats. They also help improve walking and running mechanics, balance, stability, and calorie burn. Stand with your feet hip-width apart, step forward with one foot, lowering your body until both knees are bent at a 90-degree angle and your back knee is around one inch off the ground. Aim to have your front knee directly above your ankle while your back knee hovers above the ground. Push through your front foot to return to the starting position, then switch legs. Repeat for the desired number of repetitions on both sides.
Planks
Planks are an excellent exercise for building core strength, toning your abs, and promoting better posture and back health. Start in a plank position with your forearms on the ground and your elbows directly below your shoulders. Engage your core and keep your body in roughly a straight line from head to toe. Hold for the desired time.
Mountain Climbers
Mountain climbers provide a full-body workout and elevate your heart rate, making them an excellent fat-burning exercise. They hit the hips flexors, abdominal muscles, and shoulder muscles due to the stability of holding the pushup plank position. To perform, start in a pushup position with your hands shoulder-width apart. Bring one knee toward your chest, quickly switch legs, maintaining a steady pace, and with your core engaged. Repeat for the desired number of repetitions.
Burpees
Burpees are a full-body exercise that significantly increases your heart rate, boosting your metabolism and burning calories. Stand with your feet shoulder-width apart, quickly drop down into a pushup position, bounce your feet back to the squat position, jump up explosively, extend your arms above your head, absorb the landing with a squat, and immediately drop down into the next repetition. Repeat for the desired number of repetitions.
Dips
Dips are a great way to hit your chest, shoulders, and triceps, with some core targeting. They also provide some nice calorie burn and metabolic boost. Position your hands shoulder-width apart on a chair behind you, fingers pointing forward. Extend your legs in front of you with your heels on the ground. Lower your body by bending your elbows, and push through your hands to return to the starting position. Repeat for the desired number of repetitions.
Bicycle Crunches
Bicycle crunches target the obliques and lower abs, creating a fully 3D-toned core while increasing overall calorie burn. Lie flat on your back, and lift your head, shoulders, and feet off the ground by engaging your body. Bring one knee toward your chest and rotate your torso to bring the opposite elbow to the raised knee. Repeat on both sides.
Jumping Jacks
Jumping jacks are a safe but effective way to burn calories without equipment. Stand with your feet together, jump, and spread your legs while raising your arms overhead in a snow angel motion. As you land, quickly reverse the movement, returning to the starting position. Repeat for the desired number of repetitions. Maintain a smooth rhythm throughout the exercise.
Glute Bridges
Glute bridges target the glutes, hamstrings, and lower back muscles. Lie flat on your back with your knees bent, arms at your sides, and feet on the ground. Push through your heels to lift your hips off the ground. Hold for a few seconds, then slowly lower back to the starting position. Repeat for the desired number of repetitions.
Incorporating these bodyweight exercises into your routine can help you burn calories, build muscle, and maintain weight loss success. Remember to keep healthy eating habits and consistency, and gradually progress your workouts to continue seeing results.
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