If people think about weight loss, they sometimes believe that in the gym they mean intense workouts. What if you’re not willing to commit to the gym routine or just can’t afford one? It is not always the right answer to stay fit in the gym. In the comfort of your home, there are still ways to lose weight and stay fit. If the right way home workouts are done, it can be as successful as gym workouts
Let’s take a look at some effective workout techniques to launch your home workout program.
- Bent rows:
You need to get into the proper position for this exercise. Start by tilting forward from the hips so that your chest is facing the floor and your arms are kind of hanging beneath you. Next pull your arms toward your chest as if you are rowing a boat.
- Wall Squats:
For this exercise, stand with your back to a wall and sink low to a seated position so that your thighs are parallel to the floor. Let the wall support your back and manage to hold the position for 20 to 30 seconds. As you build your strength, challenge yourself to hold the squat for about a minute or more.
- Overhead press:
This exercise should be performed while seated in a straight-back chair. Your back should be pressed firmly against the seat, now press the dumbbells over your head with your upper arms positioned in a straight line from one elbow to another. You should be able to extend the arms fully without locking the elbow, pausing momentarily before you return to the starting position. Continue with two to three sets of 10 to 12 reps.
Now if you are able to place all of the above exercises, it’s time to jump to the advanced workout program.
- Stability ball push-ups:
If you are able to complete a standard push-ups with good form, you should try performing exercises that concerns your lower body positioned on the ball. Start the exercise with the ball being under your knees and, as you start getting more comfortable with the exercise, move the ball closer to your feet.
- Banded side steps:
Gear up and step on the middle of the resistance band and grab one handle in each hand. Make sure the band should be looped under your feet. Now, carefully step to the side with your right foot while keeping your left foot on the band. Start with five steps to the right and five steps to the left to complete a set. Rest for a bit and repeat for three to four more sets.
- Lunges with overhead extension:
You need to step forward into a lunge position, start by placing your front foot on the middle of the band. Raise your arms into an overhead press with one handle in each hand, while sinking into a deep lunge. Now return to the starting position and do five reps on each side to complete a set. Rest for a bit and repeat for two to three more sets.
- Lat pulldowns:
For this exercise, you need to hitch the center of your resistance band to a hook on the door. Once done, place the ball against the door.
Now take a seat facing away from the door, while grabbing a handle in each hand at the same time. Slowly and gradually pull the bands down until your elbows are fully pressed to your sides. You will surely feel the effort in the back muscles that are adjacent to your armpits, called the latissimus dorsi. Repeat by raising to the starting position, aiming for two to three sets of 10 to 12 reps each.
If you wish to create a balanced exercise program, workout two to three times per week with the above mentioned exercises and see remarkable results.
However, it should be noted that body weight may drop initially but then increase slightly as your muscle mass starts building. By this stage, you should measure your success not only in pounds and inches but how you look and feel.