Weight loss exercise at home

Weight loss refers to a reduction of the total body mass by a mean 'loss of body fat'. Weight loss is the loss of total body mass as a result of efforts to improve fitness and health of a person. It can be achieved at home also by doing weight loss exercise at home regularly.


Weight loss can also be for the reason of changing the appearance of a person through slimming. Intentional weight loss is known as slimming. A person can lose weight at home by doing simple home exercises which are also know as no equipment exercises.



If a person is suffering from obesity, weight loss is the main treatment for obesity. There is a proved evidence that this can prevent progression from prediabetes to type 2 diabetes with a 7-10% weight loss. It also manage cardiometabolic health for diabetic person with a 5-15% weight loss.


Weight loss exercise at home

List of weight loss exercise at home

  1. Jumping jacks

  2. jumping jacks

    Jumping jacks is a jumping exercise that is performed by jumping to a position with the legs spread wide and the hands touching overhead, sometimes in a clap, and then coming back to the position with the feet together and the arms at the sides.


    Jumping jacks are an efficient total-body workout. You can do this exercise anywhere. It is a part of plyometric exercises (jump training). This exercise works on heart, lungs, and muscles at the same time.


    Benefits of jumping jacks:
    1. Healthy heart - Jumping jacks are very good for heart. This exercise make heart pump blood more efficiently to the body.
    2. It also improve endurance of a person.
    3. Doing this exercise daily for 10-15 minutes make bones stronger.
    4. It also burns the calories very fast.
    5. Doing jumping jacks daily for 10-15 minutes can help a person lose weight.


  3. Push-ups

  4. push-ups

    Push-ups are a good exercise performed in a prone position by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes.


    Push-ups are a basic exercise used in athletic training and very commonly in military physical training. The rectus abdominis and transversus abdominis contract continually while performing this exercise. The push-ups requires the work of many muscle groups, with one of the primary muscle group being the chest muscles.


    Benefits of push-ups:
    1. Push-ups work on a large number of muscles in the body. It train your muscles to work together and become stronger. This exercise help you focus on your:
      1. Chest
      2. Arms
      3. Abs
      4. lower body
    2. Push-ups also helps create balance and stability.
    3. This also helps build muscle density.

  5. Abdominal crunch

  6. abdominal crunch

    Abdominal crunch exercise is very good for abs and core. Core consists not only of abs. It also includes oblique muscles on the sides of your trunk, as well as the muscles in pelvis, lower back and hips.


    Crunches are a core muscles workout and burns less calories comparatively, but they move in a controlled manner, flexing and releasing the core muscles thus helps a person to build the abs. Many variations of crunches have been developed since now that focus on different muscle groups in the same area other than the rectus abdominis.


    Benefits of abdominal crunch:
    1. This exercise can also improve muscle strength and flexibility.
    2. Crunches help improve your body balance by strengthening your abdominal muscles.
    3. Strong core muscles improve your posture, which helps you function efficiently in everyday life.
    4. A healthy posture also helps prevent lower back pain and muscle injury.
    5. It also help in burning belly fat and weight loss.


  7. Squat

  8. squat

    A squat is a strength exercise in which the trainee lowers their hips from a standing position, make 90 degree angle at knees, and then stands back up. Squats are an important exercise for increasing the strength and size of the lower body muscles as well as developing core muscles strength.


    Benefits of squats:
    1. Squats help to build leg muscles (including quadriceps, hamstrings, and calves).
    2. Squats can help you improve both upper and lower body strength.
    3. In fact, squats are so intense that they trigger the release of testosterone and human growth hormone in the body, which are vital for muscle growth.
    4. Testosterone also improve muscle mass when you train other areas of your body aside from your legs.
    5. It also burns more fat from the body.

  9. Plank

  10. plank

    Plank is an excellent abdominal and core exercise. It works not only the rectus abdominis, but also the other ab muscles and the core muscles such as pelvis, lower back and hips.


    First come up in the pushup position, then bend your arms at your elbows so the weight comes on your forearm and try to tighten your abs and straighten your body. Hold your body as long as you can.


    Benefits of plank:
    1. Strengthen the core muscles.
    2. It helps to stabilize and balance the body.
    3. Helps to achieve better body posture.

  11. Bridge pose

  12. bridge pose

    Lying on your back, bend both knees and place the feet flat on the floor hip width apart. Press the feet onto the floor, inhale your breath and lift the hips up, rolling the spine off the floor. Press down into the arms and shoulders to lift your chest up. Breathe and hold for 4-8 breaths.


    Benefits of bridge pose:
    1. Stretches the muscles of chest, neck, hips and spine.
    2. It also strengthens the back, buttocks, and hamstrings.
    3. Help in weight loss.
    4. Improves blood circulation in the body.


  13. Boat pose

  14. boat pose

    It is one of the most well-known yoga poses for core. Boat pose is one the best weight loss exercise at home as it works with the muscles of abdomen, spine and hips. Do not practice this pose if you are experiencing headaches, low blood pressure, or diarrhea.


    Benefits of boat pose:
    1. It strengthens hip flexors, and spine.
    2. It help to relieves stress.
    3. It help in digestion.

  15. Side plank

  16. side plank

    Start on your left side of the body, bend your left arm at your elbow and take up your hips and body straight from head to feet. Hold your position without letting your hips down. Side plank is a great exercise for strengthening the oblique muscles.


    Benefits of side plank:
    1. It helps to tone your hips, core and entire body.
    2. It is good for stretching the arches of your feet
    3. Strengthens the lower back muscles.
    4. Increases flexibility.
    5. It reduces the lower back pain

  17. Superman pose

  18. superman pose

    Step 1: Lie prone (on your stomach) on a mat with your legs extended, ankles slightly plantar flexed (toes pointing away from your shins), arms extended overhead with palms facing each other. Relax your head to align it with your spine.


    Step 2: Exhale, contract your abdominal and core muscles to stabilize your spine and slowly extend both hips (raise both legs) a few inches off the floor while simultaneously raising both arms a few inches off the floor. Keep both legs and arms extended and avoid rotation. Maintain your head and torso position, avoiding any arching in your back or raising of your head. Hold this position as long as you can.


    Step 3: Gently inhale and lower your legs and arms back towards starting position without any movement in your hips.


    Benefits of superman pose:
    1. It stretches and strengthens the chest, shoulders, arms, legs, and glutes muscles.
    2. Superman pose keeps back flexible.
    3. It improves blood circulation in the body.
    4. Beneficial in losing the weight.


  19. Wall Sit

  20. wall sit

    A wall sit is one of the home exercises, done to strengthen the quadriceps muscles. It is characterized by the two right angles formed by the body, one at the hips and one at the knees. The person performing wall sit places their back against a wall with their feet and shoulder width apart and a little ways out from the wall.


    Benefits of wall sit:
    1. Wall sitting primarily builds isometric strength and endurance.
    2. It also stretches the muscles of glutes, calves, quadriceps, hamstring and adductor muscles.
    3. It is an easy weight loss exercise at home.

  21. Side leg raises

  22. side leg raises

    Standing side leg raise is an easy to do exercise, since you can do it anywhere. It is a no equipment exercise that help a person lose weight. It burns the fat around the belly and makes a person slim.


    Benefits of side leg raises:
    1. It provides a good range of motion to the hip muscles.
    2. It also provides better stabilization to body.
    3. Good for people who do sitting job.

  23. High knees

  24. high knees

    High knees is a high-intensity cardiovascular exercise. Performing high knees help heart in pumping blood more efficiently and also strengthen core and legs. It also improve coordination and flexibility in the lower body.


    Benefits of high knees:
    1. It is a good cardiovascular exercise.
    2. It also strengthen the legs and core muscles.
    3. Helpful in weight loss.

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