Three No-Equipment Home Exercises to Lose the Fat
January is almost over, but you could still see traces of last holiday’s Noche Buena and Media Noche on your thighs and cheeks. It might probably be harder to find time to go to the gym, because of busy work schedules. Don’t worry, you can still get fit and ripped by working out without equipment! Using your own body weight to challenge yourself will still get you great results. Here are three workouts you can try to get you started:
1. Good Mornings
Stand up straight with your hands on your hips. Your feet should be slightly wider than your hips and firmly planted on the ground. Start the movement by engaging your core, pushing your ribs down and pulling your shoulders slightly back with a neutral neck position Bend forward at the waist in a slow and controlled manner while keeping your shoulders in line with your hips
- Keep your back, glutes and hamstrings engaged throughout the exercise. Bend forward until you are parallel, or just above parallel to the floor, before bringing yourself back up to the starting position and repeating
Note: A common error to this exercise is rounding the back, resulting in a loss of the neutral spine position. Form is crucial to this exercise and should be replicated perfectly on each rep to avoid injury and get the most out of the exercise. Repeat for 3 sets of 10-15 reps, with a 30-60 second rest between sets.
2. Bodyweight Squat
Stand as tall as you can with your feet spread slightly wider than shoulder-width apart. Hold your arms straight out in front of your body at shoulder level, so that your arms parallel to the floor
- Keep your torso as upright as you can for the entire movement, with your lower back slightly arched. Brace your abs, and lower your body as far as you can by pushing your hips back and bending your knees
- Pause, then push yourself back to the starting position. That’s one repetition. Do 15 to 20 repetitions.
3. Mountain Climber
Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.
You can tone your arms without leaving your desk: Grab the armrests of your chair, elbows bent at a 90-degree angle, and push yourself up, straightening your arms to do minilifts (your butt raises off the seat). Do three sets of 15 to 20 reps two or three times a day, and you’ll soon notice a difference.
Combine proper exercise with consistent efforts to on consuming empty calories from oily food and excessively sugary drinks or desserts. Making your own food or drink will allow you to save on calories and monitor your food intake more accurately.
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