Introduction
When embarking on a weight – loss journey, our health is of utmost importance. We need to control our diet and exercise in a way that doesn’t harm our well – being. Whether it’s through diet, exercise, or a combination of both, maintaining health should be the top priority. For example, we won’t resort to extreme dieting as it’s detrimental to the body and the results are short – lived. Instead, we can add suitable exercises to our weight – loss plan. These exercises should not only help us burn fat but also make our bodies stronger and healthier.
Choosing the Right Exercise Regime
There are numerous ways to exercise, from regular aerobic activities to high – intensity interval training (HIIT), and even going to the gym and using professional equipment for more specialized training. However, for most people, finding the time and energy to go to the gym can be a challenge. It’s not always about the cost of the gym membership but more about the time commitment. Therefore, exercising at home or in a nearby open space is a more convenient option. Even at home, there are various exercise methods. If running isn’t your thing, you can try more intense interval exercises. You can use common objects like benches and steps as excellent training tools.
4 Effective At – Home Exercises
Here are four exercises that can be done either at home on a bench or in the park on a step. These exercises target the waist, hips, and legs, and through interval training, they help burn fat and lay the foundation for a great figure.
Movement 1: Bulgarian Squat
For this exercise, you can use a chair at home. If you’re in a park, steps or a bench will work. Stand with your back to the bench, extend one leg backward and place the top of your foot against the edge of the chair. Keep your upper body straight and your arms hanging naturally. Then, lower your body into a squat, bending the leg on the chair and bringing your knee close to the ground. At the same time, bend your front leg to about 90 degrees. Pause at the lowest point and then rise up and straighten the support leg.
Movement 2: Upward Sloping Push – ups
Get into a prone position. You can replace the square object in the picture with a bench or a similar step at home. Support your body with your arms straightened and your legs straightened back, with your toes on the ground and your body in a straight line. Then, lift your body up and straighten your arms to return to the starting position.
Movement 3: Bobbi Jumping Box
Use a stable chair for this movement; it doesn’t need to be too high, a small square bench is sufficient. First, stand on the ground in a standing position. Then, lean down and place your arms on the ground while extending your legs back to support your body. Next, bend your arms so that your body is close to the ground. Then, straighten your arms and support your body while retracting your feet, stand up, jump, and leap onto the square object.
Movement 4: Supine Back Brace
With your back to the bench, straighten your arms and place them above the bench. Extend your legs straight forward and support your body with your heels on the ground, keeping your back straight. Then, lower your body so that your arms are bent to about 90 degrees and your legs are slightly bent. Pause in this position and then straighten your arms and support your body, making your legs straight again.
Pre – exercise and Diet Considerations
It’s crucial to do a proper warm – up before starting these exercises to ensure the quality of the movements and reach the desired number of repetitions. In addition to training, diet control remains essential and should not be neglected. These four exercises, which can be carried out with the help of a bench or steps, are not only effective in burning fat but also in preserving as much muscle as possible.
