Due to the Consumption of foods that are relatively high in calories and saturated fatty acids, the body's metabolism has a tendency to slow down, which in turn results in weight gain. To help you shed that extra weight, Kuldep Sethi, a personal trainer shares a few easy and effective exercises, along with some healthy nutritional guidelines.
Dumbell Squats. Sqauts are functional lower body exercises which strengthen the lower body including hamstrings, glutes, lower back muscles, erector spine and quadriceps.
•Stand up straight while holding a dumbbell on each hand (palms facing the side of your legs).
•Position your legs using a shoulder-width medium stance with toes pointed slightly out.
•Slowly lower your torso by bending the knees as you maintain a straight posture with your head up. Continue down until your thighs are parallel to the floor.
•Raise your torso as you exhale by pushing the floor with the heels of your feet. Straighten your legs and return to the starting position.
Box Step-ups. Box Step-ups are exercises that strengthen your lower body muscles. There are plenty of variations in step-up workouts that must be included in your lower body workouts. This exercise provides relief from lower back pain, improves balance and helps you lose weight.
• Place one foot on top of the box, making sure the entire foot is in contact with the surface.
• Pull your body up through the heel of the foot that is up on the box.
• Lower yourself back down to the floor with full control.
Horse Planks. One of the effective core strengthening exercises that aid in weight reduction is planks. They reduce spinal and back injuries, strengthen core muscles, enhances metabolism, and improves posture. Horse planks are an excellent workout for relaxing your muscles which become stiff and tense.
•Form a table such that your back becomes the table top and your hands and feet are the legs of the table.
•Keep your arms perpendicular to the floor with your hands directly under your shoulders and flat on the ground. Your knees should be hip-width apart.
•Lift your knees off the floor. Keep your knees bent and balance only on your hands and toes. Hold for 30 seconds and gradually increase to one minute.
TRX Pikes. If you want to build your abdominal muscles, then you must try the TRX pikes. TRX pikes help in burning excess fat and for building a strong core.
•Adjust the TRX straps to mid-calf length. Begin in a suspended plank position with your feet in the TRX loops, toes facing down and wrists directly underneath your shoulders. Your body must be in a straight line from head to toe.
•Pressing down through your palms, lift your hips up towards the ceiling by drawing your legs towards your chest until it resembles an upside-down V, or as high as you can go.
•Slowly lower your legs and return to the starting position. Repeat.