We all know that a pandemic by the name of Covid-19 normally known as the Corona Virus has spread all around the globe. Therefore, we suggest that you stay at home so that you can stay safe. However, almost every country is in lockdown to prevent the spread of this deadly disease people don’t have a choice but to stay home. Now, because people are staying home most for most of their time and they do not have any physical activity to do. As a result, people are gaining weight. So, that’s why we have written this blog to help you lose that extra weight that you are gaining. Please follow this simple and effective bodyweight workout plan for easy weight loss.
This bodyweight workout plan is really easy and effective in the current situation regarding the coronavirus (Covid-19) because you don’t have to go out, you don’t have to buy proper equipment and most importantly you need a gym to initiate this workout plan.
So, what do you actually need? You need dedication and commitment; you will be using your bodyweight for all the exercises that we will mention in the following paragraphs.
If you own a big house that provides space for walking, a lawn, or a roof where you can walk then you can check our other blog “How to lose weight by walking?” which we updated recently. We believe it will help you as well.
Let’s have a look at the exercises to help you lose those extra pounds.
Squat with side leg raise:
First in our list of bodyweight workout at home exercises is squat with side leg raise. You will start this exercise by standing with your feet a little wider than the shoulder-width. Your hands should be in front of you to balance properly. Now, slowly bend your legs and squat down until your thighs are parallel to the floor. Now, keep your head up and look straight ahead. Now, slowly rise up and straighten your legs while lifting the right leg towards your right. After that, lower your right leg as you bend both legs and go into the squat position again.
Repeat this process 12-15 times on each side. Alternating which leg you lift.
Push-ups:
This is a very common exercise which we are sure that you are already familiar with. To start this exercise, assume a prone position on the floor with your knees fully extended and your toes pointed downwards the floor. Now, place your hands down, about 2-3 inches wider than the shoulder width, with elbows pointing outward. Now, lower your body towards the floor and when you reach the point that your body is almost touching the floor push using your hands and go back to the starting position.
Repeat this process for 10-15 times.
Plank jacks:
This is a really effective exercise exercise is a part of our full bodyweight workout plan that will boost the weight loss process. You will start by getting in the regular plank position i.e. your hands fully extended with your shoulders over your waist. Now, put your feet together and body in a straight line. Now, jump and take both legs sideways and bring them back to the original position by jumping again.
Make sure to keep your core steady and repeat this movement for 30 times.
Forward alternating lunge:
Start by standing with your feet hip-width apart. Keep your head up and look straight ahead. Now, engage your core muscles and take a big step forward with one leg. Now, lower your body until your thigh is parallel to the floor. Now, press your foot into the floor and get back to the starting position.
Switch your legs and repeat the process for 10-15 times but make sure that your knees do not shift in or out.
Plank:
This bodyweight workout at home exercise is is a very simple but very effective core exercise. It builds your resistance as well. To start, lie down with your forearms on the floor and your elbows beneath the shoulders. Your feet should be flexed with your toes on the floor. Now, rise up on your toes so that only your forearms and toes touch the floor. Your body must be a few inches off the floor in a straight line. Now, bring the belly button to the spine by contracting your deep abdominal muscles and tightening your upper body and your buttocks.
Breathe normally and hold for 30-60 seconds.
Squat Jumps:
This particular exercise is best workout for upper body as well as your lower body. In short, it is a great strength training for whole body. You will start by standing shoulder-width apart and your arms out in the front. Now, squat down until your thighs are slightly higher than your knees. After that, push your arms down and jump upwards. Then, you will land with soft, bent knees and settle back into the original squat position.
Make sure to repeat this 10 times.
Superman:
Next in our list of full bodyweight workout plan is a great workout for your whole body that builds your core strength. This particular exercise is called Superman. To perform this amazing exercise, you will lie down on your stomach with your arms out in the front and your legs extended. Now, you will draw the abdominals up and away from the floor and pull your shoulders down away from your ears. After that, you will squeeze your abdominals, back muscles as well as glutes to lift your legs and arms off the floor at the same time.
Repeat this 10 times while holding your position, then relax and return to the initial position.
Note: Along with this bodyweight workout at home routine, you need to make sure that you are eating properly!
Bird Dog:
This is yet another amazing exercise that you can easily do at home. To start this exercise, get down on your knees under your hips and place your hands on the floor beneath your shoulders. Now, extend your left arm in front of you and your right leg behind you at the same time slowly without arching your back. Now, squeeze your abs and glutes and slowly lower your arm and leg.
Now, alternate sides and perform up to 10 reps per side.
The Hundred:
This is a really interesting and important exercise that build the core strength. It is great because it tones your whole body. To start this exercise you will lie down on the floor and from your spine position, lift your chest and head in spinal flexion and hover your legs above the floor. Make sure to keep your heads and chest lifted as you pump the arms while breathing in breathing in for a count of five and then exhaling out for a count of five for a total of ten breaths. Your focus should be keeping your pelvis in a stable and neutral position with pubic bone in same position as your hipbones. Reach through your fingertips and glide your shoulders away from your ears while engaging the back of your shoulders as you pump.
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