Exercises You Can Do At Home to Lose
Weight
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October 20, 2008, last Update May 9, 2009
By Susan M. Callahan, Associate Editor and Featured Columnist
1. Leg Raises. Try leg raises. Lie on your back and raise both
legs at the same time. Lower them until they are about a foot
off the ground and hold it there to the count of 10. Repeat 8
times. When that gets comfortable, repeat 10, then go to 15.
These work your abdominals, especially your lower two abs.
2. Push-ups. For your arms and shoulders, do push-ups. Aim
for 25. Your goal is to do full, military style push-ups. It's okay
if at first you start out with half style push-ups-- the kind
where your knees are on the ground and you only push-up half
your body weight.
But never settle for half push-ups. Always strive toward doing
full push-ups. The kind where your knees do not touch the
ground and you are pushing up your entire body weight.
3. Squats. Look to the right and you will see a green box with a
step by step lesson on the right way to do squats. Squats are
the perfect exercise for building muscle mass fast. And the
pay-off is once you build up muscle, you will lose weight faster.
Why? Because muscle burns 8 times more calories than fat to
sustain itself.
4. Reverse Push-ups. Sit down on the floor. Put your arms
behind you and lift yourself, then lower yourself slowly. Killer
workout for the triceps.
5. Isometric Exercises While You Sit. Isometric exercises
involve tightening a muscle and holding it. These isometric
exercises can be done even while you are sitting at your desk,
watching TV, typing at a computer or riding in a car or subway.
Tighten your stomach, focusing on your belly button and
imagining that you are trying to push your belly button toward
your spine. Hold it to the count of 10. Release. Do 3 sets an
hour every day whenever you find yourself sitting. Another
great isometric exercise is to tighten your thighs and buttocks.
Hold to the count of 10, and release. Do 5 to 10 sets a day.
24 hours a day, the muscle you add to your frame will be
burning calories-- even while you sleep. This happens because
muscle needs 8 times more calories than fat to sustain itself. In
effect, it speeds up your metabolism.
Now, you are just getting started. Find out more of what you
need to know to take control your fitness and health: Diet and
Exercise-A Simple Plan for Life /Foods That Shrink Your Waist
/ Exercises That Speed Up Your Metabolism /Exercises That
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| Squats --The Right Way to Do Squats What is the right way to do squats? Many people do squats improperly. The thing to remember is that you should never dip down too low. When your derriere is level with your knees, stop. Do not let your derriere dip below your knees. Think of it as sitting down in an imaginary chair. Your derriere never goes below your knees because the chair's seat stops it. That's how low --and no further--you should go when you do squats properly. Any lower strains your knees. To heal, you must rest the knees. Glucosomine/chondriatin also helps sometimes but mostly the knees need rest once they are strained. |
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