Have you kept up with your weight loss resolutions this year? If not, don’t get discouraged just yet – you may be falling behind because your resolutions were unattainable. The key to fitness success is weaving exercise into your existing routine, not restructuring your entire life around working out. Try these quick and easy exercises the next time you find yourself lacking the time or motivation to go to the gym.
You can do this simple exercise wherever there’s a wall. Simply put your back flat against the wall and sink down until you are in a sitting position with your thighs parallel to the ground. Your knees should not extend past your feet. Hold your position for a minute, then push back up the wall slowly into a standing position. As you become used to the exercise, slowly increase the amount of time you spend in the sitting position by five- or ten-second increments. This exercise is great for strengthening your quads, glutes and calves.
Boat pose (Navasana) targets your core. Begin by sitting on a yoga mat with your back upright, knees bent, hands by your hips and feet flat on the ground. Hold your back straight and lean back while slightly lifting your feet. Then, slowly raise your feet so your calves are parallel to the ground and lift your arms out straight in front of you. Finally, fully extend your feet so your whole body makes a V shape and hold this pose for as long as you can.
Bicycle crunches strengthen your whole core. Start by laying on your back with your knees bent, feet flat on the ground, hands behind your head and elbows facing out. Lift your torso into a crunch position. Draw your left leg up while twisting your body so your right shoulder comes toward your left knee. Release the crunch and extend the left leg. Repeat the twisting motion with your right leg and left shoulder, and continue alternating, keeping your legs elevated and moving as though you were pedaling a bicycle.
Plank to Push-Up
This is the ultimate chest, arm and core workout. Start with your forearms flat on the ground, elbows beneath your shoulders and weight balanced on your forearms and toes. Keep your core tightened and your body straight. Now transition to a push-up position by lifting yourself with your right hand. Do one push-up. Go back into a plank, leading with your right forearm. Repeat, switching the leading hand for each rep.
Triceps dips blast stubborn arm fat. Sit with your back flush against a bench or similar surface with your legs straight. Grip the bench with your fingers pointing forward and your elbows bent behind you. Slowly push your body upward until your arms are straight. Hold, then bring yourself back down. You can do this exercise on the floor without equipment by keeping your knees bent and your hips down.
Drop the Extra Pounds With Help From Express Weight Loss Clinic
If you’ve been trying to lose weight for months with no success, you may need a helping hand. At Express Weight Loss Clinic, our licensed clinicians help patients take the next step on their weight loss journey by providing FDA-approved appetite suppressants and counseling. Schedule your first visit online for an e-visit, or simply walk-in to one of our locations at your convenience! Call our Tyler clinic at 903.592.5670 or our Plano clinic at 469.786.1751 for additional details.