How To Burn Fat with Stretches You Can Do at Home

Flexibility exercises are really great! They will improve your blood circulation, reduce stress, improve your metabolism and even help you build muscle. Some yoga poses and stretching can really help you burn fat. The best thing about these exercises is that you can do them in the comfort of your own home!

The cobra

Lay on your mat with arms stretched at your sides. Feet should be together. Lift your upper body upwards and lean your neck back. Hold the position for 30 seconds.

The warrior

Stand straight. Make a big step with your left leg towards the back of the mat. Rotate your left foot 45 degrees towards the mat’s center. Keep your back straight and bend your right foot 90 degrees. Your knee should be above your ankle. Reach your arms towards the ceiling and hold the position for 30 seconds. Switch legs and then repeat.

Seated twist

Sit on the floor. Stretch one leg in front of you and bent the other at the knee. Cross the bent leg over the other. Twist your torso towards the bent knee. Keep twisting and hold the position for 30 seconds.

The bridge

Lie down on your back. Stretch your arms at your sides and bend your knees at 90 degrees. Lift your body upwards slowly while pressing your upper back and shoulders to the floor. Hold the position for 15 seconds.

Side Lunge

Lunge left leg to the side until your knee gets bent 90 degrees. The right leg should be extended towards right side. Your right foot should never leave the floor. Lean your upper body forward slightly. Hold the position for 30 seconds and switch sides.

Inner thigh stretch

Sit on the floor with a straight back. Bring your feet together and drop your knees out to the sides. Slightly press your knees towards the floor with your forearms so you could feel a gentle stretch. Hold the position for 30 seconds.

Knee squeeze

Lie on your back. Bend both of your knees and hold them with your arms. Pull your knees towards your chest so you could feel a gentle stretch. Hold the position for 30 seconds.

The bow

Lie on your stomach. Stretch your arms back and up and bend your knees. Hold your ankles with your hands. The top of your shoulders should be away from your ears. Hold the position for 30 seconds.

Downward facing dog

Get on your knees and hands. Exhale and straighten your knees and arms. Press your heels towards the floor and head towards your feet. Hold the position for 30 seconds.

Tricep stretch

Stand with your feet apart and stretch your arms upwards. Bend the left elbow and hold it with your left hand. Pull the elbow towards your head gently. Hold the position for 20 seconds and switch arms.

Track your calories

Your body is like a calorie bank; the more calories you take in, the larger your body bank account grows. But unlike your real bank account, your body suffers when it has too many calories. Too many calories can result in you becoming overweight and developing heart disease, high blood pressure, type 2 diabetes, and more. By tracking your calories, you can start balancing your diet so that your body bank can achieve a healthy balance.

Increase your water intake

Water helps your body regulate the quantity you eat, your digestion, and even your kidney function! Doctors recommend, for peak healthiness, that you drink at least a half ounce of water per pound that you weigh.

Think about starting a routine

Once you get into the habit of something, even something hard like running every morning, it can become easier as you continue doing it. If you think you might benefit from this, you might block off some time in the morning, afternoon, or evening when you’re at home and can do some exercise.

Invest in free weights

You don’t need to get an entire weight set or massive dumbbells from a sporting goods store! Free weights can be bought for a reasonable price at most second hand or thrift stores. Your fitness level will determine the weight of the dumbbell you purchase; aim for weight that is challenging, but doesn’t strain you.

Weight train with your free weights

It is important that you exercise good form when you weight train. Generally, you should keep your body straight and fully extend the muscle you are training with your dumbbell. If you are out of practice where free weights are concerned, you might revisit how to work out with dumbbells.

Curl your free weights to work your biceps

Begin with your dumbbells in both hands and your hands at your side. You can alternate hands or do both at the same time, but you should raise your dumbbell(s) from your side until you reach shoulder height. Keep your elbows stationary and limit yourself from jerking your upper body while completing this motion in a controlled fashion.

Perform a free weight shoulder press

With your body straight and your dumbbells in hand, raise the dumbbells over your shoulders with your palms facing forward. Raise the dumbbells straight above your head until your arms nearly lock, pause briefly, and then lower back into the starting position in a smooth motion. Be sure not to jerk your back while doing the shoulder press, as this could lead to injury.

Exercise your deltoids and shoulders with a free weight lateral raise

Hold each dumbbell in front of your hips with your palms facing each other. Your elbows should be slightly angled, and you should try to maintain these throughout this exercise. From your starting position, raise the dumbbells until your arms are roughly parallel with the floor, pause briefly at the top of your range of motion, and then lower the weights to the starting position in a controlled fashion.

Use resistance bands

They offer a complete and highly effective strength training workout to build muscle and burn fat in a space-saving, inexpensive and highly portable form. Similar in look to a jump rope, the bands are made of plastic tubing and come in differing resistance levels.

Plank the bulging tummy away

The plank is an excellent full body work out that you can do on the floor of your home during commercial breaks on TV. To execute a plank, you should lower yourself to your hands and knees on a clean section floor. Hold your weight with your forearms and stretch your feet back one at a time until both of your feet are fully extended. Only your toes and forearms should be touching the ground.

Increase heart rate with jumping jacks

This is a simple exercise that can really get your blood pumping. Start with your feet together and your arms at your sides. You should keep your knees slightly bent throughout this exercise. Jump and spread your arms and legs in an X-shape while doing so. Jump again from the X-shaped position and return your hands and legs to the starting position.

Jump rope

This is a high intensity activity that you can do in or around your home as long as you have a jump rope. Choose a rope that, while standing on its middle with both feet together, extends all the way to your armpits. Start with the rope behind you, and as it passes in front.

Climb the fitness mountain with mountain climbers

This bodyweight exercise engages your whole body, which means you’ll be burning more calories in less time. Lower yourself to the floor until you are on your hands and knees. Your hands should be positioned shoulder-width apart under you chest. Extend both feet so your legs are straight and raised off the floor, with your toes and hands bracing you.

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