Feb 28, 2017
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7 Simple Exercises For Overweight People

Obesity poses many health risks. But if you are not used to regular exercise, starting a fitness regimen can seem like an overwhelming task—one we tend to endlessly postpone. So what’s the answer? Start small, but start. Here are seven simple exercises to get you going.

7 Simple Exercises For Overweight People

1. Walking

Walking is one of the simplest ways to burn some extra calories. It helps strengthen the muscles and the heart, and burns calories. And you can do it anywhere and anytime, with no equipment.

2. Swimming

A vigorous swimming regimen can help you burn anywhere between 500 to 700 calories per hour. It uses all of the major muscle groups, from the back and abdominals to arms and legs. And it’s fun! Go swimming every week and try out different styles like front crawl, dog paddle, breaststroke, etc.

3. Push ups

This basic exercise can easily be done at home. If you can’t do a complete push up in the beginning, try doing it on your knees at first. Then, as you get stronger, you can add variations like triceps push ups. This exercise works on the muscles of the arm, chest and shoulders.

4. Squats

Popular and simple, squats are probably the best exercise for toned thighs, buttocks and legs. However, a lot of people do it wrong, so make sure you are practising correct form and posture while doing the exercise. If you find it difficult to exercise daily, you can alternatively try sitting on a chair and standing up. This will give you the same results as when you do a squat workout. If you’re looking for something a bit harder, try jump squats, which will involve your entire body.

5. Side planks

This exercise targets areas like your core, arms and legs. Start by lying on your right side on the floor, with your elbow lined up directly under your shoulder and your forearm resting on the floor. Keep your feet stacked on top of each other, and raise your hips by supporting your weight with your forearm. Hold the position for about five seconds and lower your hips to the floor. Repeat the exercise on your left side.

6. Superman

The Superman targets your back, stomach and hips. Lie face down on the floor. Extend your arms straight up while keeping your palms flat on the ground. Slowly raise your arms and legs off the floor as high as possible, while inhaling slowly. Hold for a few seconds, and exhale as you relax into a neutral position. Aim to do three sets of 15 repetitions.

7. Jumping a rope

Jumping a rope is the simplest way to shed a few pounds and get that cardio workout. In fact, jumping a rope is also considered as one of the best exercise for full body workout routine. Start by skipping daily for five to ten minutes. Keep your chest lifted and stay light on your feet. Make use of your wrists more than your arms to swing the rope.

These are the best and the most effective 7 exercises to help you lose weight. Let us know, how well it goes with you. Looking forward to your reviews and feedback. Cheers!!

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