Summary of 5 Floor Exercises for Full-Body Weight Loss:
Establishing a safe and healthy game plan for full-body weight loss involves a combination of fitness and nutrition, avoiding fad diets, and aiming to lose around one to two pounds each week. To achieve this, increasing water intake, reducing portions, being mindful of food labels, and cutting back on daily calorie intake can help. Personal trainers recommend focusing on a high protein diet with plenty of nutrient-dense foods, and incorporating cardio or HIIT workouts. The article provides five expert-approved floor exercises for full-body weight loss, including burpees, knee-to-chest, pushups, leg raises, and bicycle crunches.
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Establishing a Game Plan for Full-Body Weight Loss
Losing weight can be a challenging task, especially if you aren’t sure where to begin. The good news is that establishing just the right game plan can make all the difference when it comes to successful weight loss. According to the Academy of Nutrition and Dietetics, it is safe and healthy to aim for approximately one to two pounds of weight loss per week while avoiding “fad diets.” A combination of fitness and nutrition will help you melt excess pounds all over.
Here are some expert-approved tips for weight loss that you can integrate into your daily routine:
1. Cut back on your usual daily calorie intake
2. Pay attention to food labels
3. Drink more water to reduce feelings of hunger
4. Decrease portions
Exercise also plays a crucial role in weight loss, and it is recommended to include both cardio and strength training in your routine. If you’re looking for full-body weight loss, Tyler Read, the founder of PTPioneer.com and a personal trainer with over 15 years of experience, suggests a high protein diet with plenty of vegetables, fruits, and nutrient-dense foods. Read also recommends incorporating some cardio or HIIT for extra calorie burn.
To help with the exercise component of full-body weight loss, Read recommends the following five floor exercises:
1. Burpees: A full-body exercise that can be done anywhere with no equipment required. Begin in a tall stance with feet shoulder-width distance apart, descend into a high plank, plant both hands on the ground, push your feet behind you, drop down into a pushup, push your body back up, jump feet forward, and explosively jump upward with arms extended toward the sky.
2. Knee to Chest: Start by sitting on your butt, lean back while extending your legs, then bring your legs up towards your chest. Repeat for a total of 10 reps.
3. Pushups: A classic exercise that can be modified based on fitness level. Begin in a high plank position with hands shoulder-width distance apart, descend toward the ground while maintaining a tight core, and return to a high plank position. Complete 10 reps.
4. Leg Raises: This exercise works your core and legs. Lie flat on your back, place your hands under your pelvis, lift both legs off the ground, and lower them to six inches above the floor. Repeat for a total of 10 reps.
5. Bicycle Crunches: This exercise targets your core and obliques. Lie flat on the floor with legs extended, and shoulders and head lifted. Put hands behind your head, bring both knees up to your chest, crunch the right side of your body up so that your right elbow moves to your left knee, hold for a moment, and then perform the same motion on the left side. Continue to alternate for a total of 20 reps.
Incorporating these five expert-approved floor exercises into your workout routine can lead to full-body weight loss. Remember to also pay attention to your nutrition, cut back on your daily calorie intake, and aim for a caloric deficit to achieve weight loss.
