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10 exercises/stretches to burn fat without going to the gym.

10 exercises/stretches to burn fat without going to the gym.
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We tend to think that the only way to lose weight is through a workout that includes lots of cardio. And that you need to go to the gym to get a good result. But, flexibility exercises are equally effective in improving metabolism, blood circulation, and muscle structure! 

If practiced on a regular basis, stretching, as well as certain yoga poses, can burn fat. Stretching can be an easy first step to a more intense training regimen.

Why are these exercises effective?

Well, simply because they burn calories. Probably not as much as high-intensity training or an aerobics class, but much more than sitting on the couch! They also improve metabolism while reducing stress. Finally, they build muscle and help build a stronger body. Luckily, Bright Side shared great stretches to get in shape from our living room!

Here are 12 useful stretching exercises for weight loss and for building the body of your dreams.

1. Cobra

Great for the shoulders, back, chest, abs, hips, and obliques.

How to do it:

1. Lie down on your mat on your stomach. 

2. Lift your upper body upwards using your arms as support. 

3. Tilt your head back.

4. Hold this position for 20 to 30 seconds.

Depositphotos

2. Side Lunge 

Great for the hips, quadriceps, and hamstrings.

How to do it:

1. Lunge your right leg to the side, your knee should be bent at 90 degrees. 

2 .Extended your left leg to the left side, both feet should be on the floor. 

3. Lean your upper body slightly forward.

4. Hold the posture for 25 to 30 seconds. Switch sides.

Depositphotos

3. Knee Squeeze 

Great for the upper, middle and lower back.

How to do it:

1. While laying on your back, bend both knees and hold them with your hand.

2. Bring your knees to your chest as much as possible. You should feel a strech. 

3. Hold this position for 25 to 30 seconds.

Depositphotos

4. Downward Facing Dog

Great for the legs, hips, back, shoulders, and arms.

How to do it:

1. Start by bending on your hands and knees;

2. Exhale and straighten your arms and knees. 

3. Let your body weight go on your heels and your head towards your feet;

4. Stay in this pose for 15 to 20 seconds.

Depositphotos

5. Seated twist

Great for the back, abs and obliques.

How to do it:

1. Sit on the floor with one leg straight out in front of you, the other bent at the knee crossing the other.

2. Turn your body towards the bent knee.

3. Continue to twist your body and hold this position for 20 to 30 seconds.

Depositphotos

6. Warrior

Great for the hips, back, and abdominals.

How to do it:

1. Standing up, take a big step with your left foot towards the back of your mat. Rotate your left foot 45 degrees toward the center of the mat. 

2. Bend your right foot 90 degrees, your knee should be exactly above your ankle. Keep your back leg straight.

3. Stretch your arms towards the ceiling. 

4. Hold this position for 25 to 30 seconds, then switch legs. Repeat.

Depositphotos

7. Inner Thigh Stretch

Great for the thighs and groin muscles.

How to do it:

1. Sit on the floor and put your back straight.

2. Join the soles of your feet. 

3. With your forearms, lightly press your knees towards the floor, doing a small stretch. 

4. Hold this position for 25 to 30 seconds.

Depositphotos

8. Tricep Stretch

Great for the back, shoulders, triceps, and abs.

How to do it:

1. Stand straight, feet apart and stretch your arms upward.

2. Bend your right elbow and hold the left elbow with the right hand. 

3. Gently pull the elbow towards your head. 

4. Hold this pose for 15-20 seconds. Change arms.

Depositphotos

9. Sitting Side Bend

Great for the obliques, back, abdominals and shoulders.

How to do it:

1. Sit on the floor or a chair with your legs crossed.

2. Lift your left arm above your head and tilt your body to the left until you feel a gentle stretch in your left side.

4. Hold this position for 10 to 15 seconds. Switch sides.

Depositphotos

10. Triangle

Great for the legs, obliques, hips, shoulders, and chest.

How to do it:

1. Standing on your exercise mat, spread your feet apart, keeping about 4 feet apart.

2. Turn your left foot 45 degrees and your right foot 90 degrees;

3. Hold your arms parallel to the floor and begin to stretch to the left, as if reaching for something;

4. Exhale and bend your body to the left, so that your left hand can touch your ankle or a block if it is more comfortable;

5. Extend your right arm up. 

6. Hold the pose for 30 to 35 seconds.

Depositphotos

Have you been active since the pandemic started? 

Source: Bright Side · Photo Credit: Adobe Stock

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