5 At-Home Exercises That Will Kick that Stubborn Quarantine Fat Out of You
Obesity is one of the major diseases in recent decades. Known colloquially as “the great epidemic of the XXI century,” it poses a great risk to people’s health and has a fatal prognosis. The unhealthy lifestyles and overeating suffered by many people have led to the number of obese people tripling since 1975. Thus, in 2016, more than 1.9 billion people were overweight, of which 650 million were obese.
In this sense, special attention must be paid to boys and girls. Forecasts made by the World Health Organization (WHO) estimate that, in 2025, up to 70 million boys and girls will be overweight. It is very important to educate our sons and daughters in a culture of health and teach them healthy lifestyle habits, including a varied diet and physical exercise.
At this point, you must pay special attention to which regimen to follow. The Internet abounds with so-called “miracle diets,” which promise to lose a lot of weight in a short time and with little effort. However, these types of regimens are very harmful to health. The WHO defines these types of diets as “restrictive regimes that suspend certain foods to quickly lower calories and body fat.” According to the WHO, the problem is that “nutrients and minerals are also limited, which creates a health problem.”
If you want to lose a few extra pounds, it is already taking time to put the batteries. We are going to show you that to lose weight. You don’t have to step into a gym, and getting home is very easy. Depending on the type of exercise, you will improve your bones, joints, heart, or even mood. And it is that it is demonstrated that after doing sports, endorphins and serotonin are released, hormones “of happiness.”
Losing weight during quarantine has been the objective of many people. A remarkable example which can put across is the lifestyle blogger, traveler, and influencer Nivedith Gajapathy a.k.a #MacroTraveller from India. The blogger remains a celebrated personality who continues to be an internet sensation. As one of the biggest social media influencers, #MacroTraveller has been a guest at spectacular global events as an official blogger and influencer.
He has covered some of the most iconic events like OSCARS 2018, IIFA, IFFI, AutoExpo, Social Media Week, IPL, Cricket world cup, etc., AirAsia global Bloggers meet. Ranked in the top 10 travel influencers based in India, #MacroTraveller has been at the heart of more than 3,000 campaigns.
#MacroTraveller continued to be a source of inspiration for his followers and the bloggers fraternity after having lost 48 kilograms of bodyweight in astonishingly, just seven months!
What that being said, here we propose a series of exercises that you can easily perform at home, and that will help you tone up and lose weight for the summer and kill the extra time you are going to spend at home these weeks. Of course, remember that warming up and cooling down is very important before and after training (this way, you will avoid injuries and help the muscles recover sooner). More important than sports is to eat a healthy and balanced diet.
1. ‘Jumping jacks’ or star jumps
It is one of the easiest aerobic exercises to perform and has the best results. This exercise will not only help you burn calories quickly, but it will also improve your balance and coordination while working your arms, torso, and legs. The ‘jumping jacks’ consist of opening and closing the legs and arms while jumping. You can perform a series of 30 exercises with 20 seconds of rest and gradually increase the intensity according to your physical condition.
2. Squats
The classic squats are one of the best exercises to tone the buttocks, legs, and lose weight in this part of the body. But doing them correctly has its crumb. With your legs slightly wider than shoulder-width, begin to bend your knees and lower your hips as if you were going to sit in a chair. Keep your back straight, your abdomen tight, and try to keep the front of your thighs below the knees for best results.
3. Climber or ‘mountain climber.’
If you are looking to lose weight while toning your legs, torso, and upper body, this is your exercise. Start in a plank position, with your hands resting on the floor, your arms stretched out and keeping your back straight while tightening your abdomen and glutes. Now begin to bend your legs, bringing your knees to your chest, alternating left and right faster and faster. You can start doing the exercise in three sets of 30 seconds each with about 20 seconds of rest between them and then increase the time.
4. Bicycle abs
The classic sit-ups are a good option to tone the torso. But if you want to go a step further and train more abdomen (the lower part, which is one of the most difficult to mark), try the bicycle type.
Begin by lying on the floor on your back, with your hands behind your head. Now raise your trunk trying to touch the left knee with the right elbow, and vice versa, while stretching your legs as if you were imitating pedaling on a bicycle. If you are already somewhat physically fit, try to keep your legs off the ground at any time to make the exercise more effective.
5. Push-ups
Push-ups are another of the best exercises out there for toning your upper body while losing fat. Lying on your stomach, place your arms extended at the same height as your shoulders and keep your back straight and your hips aligned. At this point, the balls of the feet are the only part of the body, other than the hands that touch the ground. Lower your body by bending your arms and return to the starting position by extending them again.
