10 Incredible At-Home Weight-Loss Exercises
Pushups
The first exercise you ever did may be the best you’ll ever do: The classic pushup trains your chest, shoulders, triceps, abdominals, lower back, and glutes. Why does it burn fat? The more muscles you work, the more muscle you build. And muscles burn calories.
How to do it: Assume the classic pushup position: legs straight, hands beneath your shoulders. Now brace your core. Keeping your body rigid, lower yourself until your chest touches the floor. Then push back up until your arms are extended.
Bodyweight Squats
Leg exercises work hundreds of muscle fibers at once, and the muscles they target are huge—calorie-chompers like your quadriceps, hamstrings, and glutes. And the squat may be a more effective muscle-builder and fat-burner than all other exercises—leg exercises as well as upper-body stuff—combined. Try this “prisoner” squat.
How to do it: Stand with your hands behind your head, your chest out, and your elbows back. Sit back at your hips and bend your knees to lower your body as far as possible without losing the natural arch of your spine. Squeeze your glutes and push yourself back to the starting position.
Pull-ups
What pushups are to pressing, pull-ups are to pulling: The granddaddy of all exercises. They work the biggest muscle group in your body—your latissimus dorsi—and train your back and biceps while testing strength and building endurance. Do as many as you can, and do more by going negative: Start at the top, then resist as you go down slowly.
How to do it: Start from a full hang, hands shoulder-width apart, palms facing away from you. Pull your chin up over the bar and then lower your body back down.
Step-Ups
Gym-goers spend hours on stair-climbers, but you can get a better workout, faster, with step-ups. Go up and down quickly and drive your knees up to get the maximum burn.
How to do it: Place one foot on a step and push down through your heel to lift your other leg up. Return to the starting position and finish all reps with one leg before switching legs and repeating the exercise.
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