Top-9 effective exercises for weight loss

Cardiо wоrkоut prоgram is cоnsidered tо be the mоst effective fоr the weight lоss. Hоwever, it nоt actually the truth. Cardiо training helps yоu tо get rid оf extra water in yоur оrganism. It dоes nоt mean that it is enоugh fоr effective weight lоss. That is why we have prepared a list оf exercises that will make yоu burn mоre calоries than ever.

Do the following exercises: crunches, squat, donkey kicks, olique crunches, single straight leg dumbbell deadlift, jumping rope, buprees, plank

This is a universal list and everyоne can chоse his/her favоrite exercise frоm it. Yоu shоuld alsо cоmbine exercises tо invоlve mоre muscles intо a training and achieve better result. Pick yоur favоurite exercises and share with us.

#1. Crunches

– Lie flat on your back with your feet flat on the ground, or resting on a bench with your knees bent at a 90 degree angle. If you are resting your feet on a bench, place them three to four inches apart and point your toes inward so they touch.

– Now place your hands lightly on either side of your head keeping your elbows in. Tip: Don’t lock your fingers behind your head.

– While pushing the small of your back down in the floor to better isolate your abdominal muscles, begin to roll your shoulders off the floor.

– Continue to push down as hard as you can with your lower back as you contract your abdominals and exhale. Your shoulders should come up off the floor only about four inches, and your lower back should remain on the floor. At the top of the movement, contract your abdominals hard and keep the contraction for a second. Tip: Focus on slow, controlled movement – don’t cheat yourself by using momentum.

– After the one second contraction, begin to come down slowly again to the starting position as you inhale.

#2. Squats

– Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.

– Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay align with the feet. The goal is to keep the torso as upright as possible.

– Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.

#3. Standing Crunches

– Stand on your left foot and, keeping your right leg straight, extend it behind your body. Lift your right foot slightly off the floor.

– Reach both arms up over your head. Exhale and bend your right knee as you raise your knee in front of your body.

– Bend both elbows and aim to reach your elbows to your right knee. Return your arms overhead and your right leg behind your body.

#4. V-Ups

– Lie flat on an exercise mat, extending your arms straight back behind your head. Fully extend your legs also.This is the start position. Bend at your waist and at the same time, raise your legs and arms to meet in a closed jackknife position. Exhale as you do this.

– At this point, your legs should remain fully extended at between 35-45 degrees from the floor. Your arms should be fully extended, parallel to your legs. Your upper body should be raised off the floor.

– Return to the start position by lowering your arms and legs back to the floor, exhaling as you do so. Repeat.

#5. Single Straight Leg Dumbbell Deadlift

– Stand tall with a tight core while holding a pair of dumbbells. Keeping your chest up and your gaze straight ahead, shift all of your bodyweight to your left foot. Bend the right knee, allowing the right foot to lift off the ground.

– Maintaining a flat back, tilt your upper body forward. Do not allow the dumbbells to pull you down. Control your descent. Simultaneously, allow the right foot to counterbalance the shift in weight.

– Feel the contraction in your hamstrings and pause once your upper body is parallel with the ground. Slowly return to the starting position.

#6. Donkey Kicks

– Position yourself on all fours on a mat. Position your hands underneath your shoulders and place your knees under your hips.

– Keep your right knee bent at 90 degrees and flex the foot as you lift the knee until it is level with the hip.

– Lower the knee without touching the floor and repeat the lift. Once you’ve completed the reps on the right leg, switch legs.

#7. Jumping Rope

– Hold one rope end in each hand out to your sides with the middle of the rope behind you. Keep the rope ends even with your hips.

– Rotate your wrists to swing the rope up over your head. As the rope swings down in front of and towards you, jump over the rope with both feet. Continue rotating your wrists to swing the rope behind you, back up over your head to repeat.

#8. Burpees

– Begin in a squat position with hands on the floor in front of you.

– Kick your feet back to a pushup position.

– Immediately return your feet to the squat position.

– Leap up as high as possible from the squat position.

#9. Plank

– Lie face down in a push-up position. Keep your palms on the floor next to your shoulders and your feet flexed with the bottoms of your toes on the floor.

– Take a deep breath and press up into a pushup. Your body should make a straight line from your heels to the top of your head.

– Draw your navel toward your spine and tighten your buttocks. Look at the floor to keep your head in neutral position and breathe normally.

– Hold for at least 10 seconds and lower yourself back to the floor.