How to start your weight loss journey with 6 simple exercises

How to start your weight loss journey with 6 simple exercises

Before you think about losing weight, you must first ask yourself: Do you need to do this? There are many basic ways to self-assess whether you are fat, severely obese, or just healthy. Most of them are based on simple weight ratios, the most commonly used method of which is Body Mass Index (BMI). Although none of them are 100% accurate, they provide a good measure of measurement. Typically, BMI overestimates the user's weight category and places normal people in the obese category rather than the underweight category.

If you think you belong to the obese category, the next question you need to ask yourself is whether you are losing weight for health or aesthetic reasons. If it's easy for aesthetic reasons, chances are you're not overweight and don't need to lose weight. Keep in mind that training to lose weight is very different from training for good health.

If you're serious about losing weight for health reasons, you're probably facing a big problem. You lack the muscle to support your own weight and as a result, you tire too easily to maintain a sustainable exercise program.

To get you started, the following exercises are designed to be low-intensity, low-impact. Firstly, to reduce the risk of injury, especially for beginners, and secondly, to allow you to actually achieve them.

Here are 6 exercises that are easy to perform and can be done in the comfort of your own home.

1)Overhead clapping

This exercise is also known as the Buddha Clap. You can do this exercise while sitting on the floor. Start with both arms extended to your sides and palms facing the sky. While keeping your arms straight, bring both hands above your head at a comfortable speed and clap them together. Return to original position with arms straight and palms facing up.

This exercise seems simple enough, but that's exactly how it should be. However, once you've repeated the action 10 to 20 times, you'll notice that it's not exactly effortless. It stretches your back and arm muscles and works on your cardiovascular system. Do 20 to 40 sets of this exercise daily.

You can also do this exercise while standing to increase the intensity of the exercise.

2)Twinkle Twinkle Star

If you remember dancing while singing the Twinkle Twinkle Little Star nursery rhyme, remember the action of the twinkling stars. This exercise is exactly that action. Hold your hands straight in front of you with your fingers open. Next, simply clench and unclench your fists (it doesn't have to be tight) repeatedly.

Each time you clench and unclench your fist counts as one. Do this about 20 to 40 times daily. This strengthens your shoulders and forearms. Like the overhead clap, this exercise can be performed sitting or standing for better results.

3)Crunches

Most of us should be very familiar with crunches, but few of us actually know how to use this exercise correctly. There is no right or wrong way to do crunches, but different ways of doing crunches have different results. Since we are concerned with weight loss and muscle strengthening, we should perform our crunches slowly and steadily.

First, lie flat on the floor and raise your legs with your knees bent so that your thighs and stomach are at approximately 90°. This is the starting position for crunches. Next, cover your ears with your hands and lift your upper body so that your elbows touch your knees or thighs. Hold the position for 2 seconds before returning to the starting position. Meanwhile, keep your legs as they were in the starting position. If you have difficulty keeping your legs elevated, you can place a pillow or chair to support your legs. Eventually you should get to a point where you don't need the assistance.

This exercise works your upper abdominal muscles. Do this 10 to 20 times daily. You can alternate this exercise with the alternative crunches where the right elbow touches the left knee and vice versa. The alternative crunches train your side abdominal muscles.

4)Leg raises

First, look for heavy furniture to hold onto. Lie flat on the floor and extend your hands to hold the furniture (preferably the furniture legs). Keep your arms half bent. Raise both legs (keep them straight, avoid bending your knees if possible) so that your thigh and stomach are approximately at 90°. This exercise can cause difficulties for a large number of us. If you have difficulty lifting both legs, you can try starting one leg at a time.

This exercise works on the abdominal muscles and is particularly good for reducing belly fat or belly as we call it. Do this 10 to 20 times daily.

5)Knee lifter

Again, look for heavy furniture that can support your weight at home. This time you'll need to hold onto it for support, so make sure the height is comfortable for you. Place both hands on the furniture with your body upright and your legs shoulder-width apart. Start by bending one of your knees and slowly lifting the leg to your chest. Slowly put your leg down and repeat the action with the other leg.

Each time you lift and put your leg down it should count as one. Do this 20 to 40 times daily. This exercise builds thigh muscles.

6)Tip toes

This exercise is similar to the knee raise. Again, place both hands on the furniture to keep your body upright, but keep both legs together. Start by tipping your toes up and down. Do this 20 to 40 times daily. This exercise builds your calf muscles.

Each of the above exercises takes less than 5 minutes. All 6 exercises should take a maximum of half an hour per day. Whether you want to lose weight or just stay active, these exercises are very useful for keeping yourself reasonably active.

These exercises work the major muscles of your body and strengthen them for a more intense workout. This is especially important if you are overweight. Since this routine is only for beginners, you should move on to higher intensity workouts after a few months for better weight loss results. However, don't skip ahead to more difficult workouts right away! If you skip basic training, you risk injuring yourself from exercises your body can't handle.

Inspired by June Yeap