It is not easy to always find time for sport in everyday life. But don’t worry, ten minutes a day can be enough. So from now on no more excuses, because you can always take a few minutes a day. EAT SMARTER reveals seven effective exercises to help you lose weight quickly.sharedivideprint
Lose weight quickly with exercise
In order to lose weight in a healthy, effective and long-term way , you should do sports. According to studies, the most effective way to lose weight and reduce body fat is a combination of endurance and weight training. If you have the time, aim to exercise for 30 to 60 minutes a day. But there is also hope for those who do not have much time! You should do these seven sports exercises every day – ten minutes are enough to build up a good basic fitness and get your body in shape.
Of course, losing weight also includes a healthy, balanced diet that includes carbohydrates, proteins and healthy fat. So-called fat killers can also be enjoyed in moderation in order to stimulate the metabolism and attack the body’s own fat deposits. So-called cheat days in the context of diets are not particularly effective as they confuse the insulin level and cause the notorious yo-yo effect. Read here what a healthy diet for weight loss should look like. In addition: the right nutrition before exercise and the right nutrition after training .
Build these seven exercises into your daily routine to help you lose weight quickly:
The plank
The plank is a static exercise that only requires body weight. The classic plank is like a push-up, except that the upper body is supported on the forearms. The elbows are shoulder width apart, the forearms parallel to each other – alternatively, the hands can also touch. The whole body is tense, only toes and forearms touch the ground. Make sure that your stomach or hips do not sag.
Try to hold the plank for 30 seconds and build up over time. You will have a great sense of achievement if you keep setting a new personal best.
The plank can also be varied, for example on the sides or with the belly up. Almost all muscles are used in the plank: abdominal, arm, back, torso and leg muscles are brought into full swing here. This exercise is great for challenging the body and losing weight quickly.Subscribe to our newsletter now and receive regular articles on the subject of healthy eating and weight loss.register now for free
pushup
Similar position, different exercise. This can also help you lose weight quickly and get your body in shape. It is one of the classics among sports exercises . Here, too, many muscle groups are used at the same time, but above all the trunk and arm muscles.
You also begin this exercise lying on your stomach, with your hands supported at shoulder height, a little wider than shoulder width. The feet are parallel. Now push yourself up until your arms are outstretched. The elbows should point outwards. The body should be as straight as possible.
Then bend your arms again and lower your body – ideally until your nose touches the floor. For beginners, the exercise can also be performed on the knees. Advanced users can intensify the push-ups with additional weights.
First try to do 15 repetitions in the variant that is possible for you and then increase to the next heavier variant.
Quadruped stand with leg and arm raises
This exercise strengthens your back as well as the buttocks and leg muscles. Start in a four-foot position, knees hip-width apart, hands shoulder-width apart. The back is straight. Now straighten your left leg and right arm and then bring your elbows and knees together under your body. Repeat the exercise 15 times, then switch sides.
Squats
This strength exercise strengthens the buttocks and leg muscles in particular. Stand with your feet a little wider than shoulder width, with your toes pointing straight ahead. Then lower yourself down as if to sit down. Go as deep as possible, but at least so that your thighs are parallel to the floor.
The knees should not protrude beyond the tips of the toes. To compensate, the upper body is bent slightly forward. When the lowest point is reached, straighten yourself up slowly – but do not straighten your legs completely, but keep the tension.
Start with 20 squats, it’s easy for you, take extra weights: whether dumbbells, core bags or just water bottles is up to you. Here you can find sports equipment for the home on Amazon.
Downward facing dog with leg extension
Now the abdominal and buttock muscles are worked on. To do this, go into the yoga position ” downward looking dog”: You start in the four-footed position and then push yourself upwards so that only your hands and feet touch the floor – your body forms a triangle with the floor.
Now lift one leg as far as you can, hold it briefly and then pull it in – your knee should now go towards the tip of your nose and your belly button should be pulled towards your spine. Repeat the movement for 30 seconds, then switch sides.
Beetle
This exercise will help you lose weight quickly as it works specifically on the straight and obliques. To do this, lie on your back and stretch your legs straight down. Place your fingertips on the back of your head with your elbows pointing right and left. Now alternately bring your left elbow to your right knee and your right elbow to your left knee.
Do this exercise for about a minute and gradually build up.
Russian twist on the wall
With this exercise too, you can quickly lose weight and train your obliques and straight abdominal muscles. To do this, stand against the wall, hold a weight or a weight in your hands. Bend your knees slightly and extend your arms straight forward. Now turn your upper body – your hips should remain as straight as possible – and alternately touch the wall on the left and right with the ball.
Start with light weight and slow movements, then gradually increase weight or speed. Do this exercise for about a minute as well.