Committing to a weight loss plan is not for the faint of heart. That’s because shedding unwanted pounds takes discipline, commitment, and sacrifice. And if you’re one of the few people who have put in the time and effort to achieve their weight loss goals, great! We here at AND N applaud your hard work. However, dramatic weight loss often has an unpleasant side effect: rebound weight gain. You know, when you finally gain back all the weight you’ve worked so hard to lose (or potentially more). That’s why we’ve rounded up five simple exercises you can do at home to keep your weight off for good. Add them to your regular routine to see noticeable results.
According American Scientist, about 80% of people who have melted a substantial amount of body fat regain the weight they lost within 12 months. Successful weight loss plans must include strategies to maintain your weight for good after losing weight. And one of the best ways to achieve long-term weight loss is to maintain a regular exercise routine.
To help you burn calories and maintain a healthy weight, we asked Kate Meier, CPTa certified personal trainer with Garage Gym Reviews, to provide five simple yet effective at-home exercises you can include in your fitness routine so you can keep the weight off all the time.
“The next workout is structured like an AMRAP routine (as many reps as possible),” says Meier. “For each round, do 10 reps of each exercise before moving on to the next move. Do as many rounds as you can in 30 minutes, taking only short breaks as needed to catch your breath.”
Keep reading to learn Meier’s effective home exercises to keep the weight off for good. And then don’t miss You’ll never lose weight if you keep doing these 5 things, says an expert.
180 degree jump squats
This lower body move is similar to your classic jump squat, but with an added 180 degrees of rotation for a fun twist on this classic bodyweight exercise.
Start with your feet shoulder-width apart in an athletic stance. Next, sit up in a squat while keeping your knees pointing inward. Lower until your thighs are roughly parallel to the floor. Then jump explosively and fully extend so that your feet are off the ground.
“When jumping, rotate your torso to build momentum and twist until you’re facing the opposite direction, then gently land in a squat,” says Meier. “For the next rep, twist in the opposite direction and land facing the way you started. Alternate with each rep.”
Another lower body exercise, alternating lunges are an effective leg exercise that will burn calories while strengthening your glutes (glutes), hamstrings, quads and calves, according to the National Strength and Conditioning Association. (NSCA).
“Stand in a neutral position with your arms at your hips or in front of your chest. Step forward with your right foot and shift your weight onto that foot as you lower your body into a lunge,” says Meier. “Lower until both legs form an angle of about 90 degrees, with your back knee floating just above the floor and your front thigh parallel to the floor.”
This high-intensity movement is a unique way to incinerate calories and help maintain weight.
To start, says Meier, “Get into a high plank position as if you were going to do a push-up. Then, hop your feet forward, stepping them just behind and slightly wider than your hands. From this position, lift your hands off the floor and into a low squat. Place your hands on the floor, return your feet to the plank position, then repeat.
Don’t pretend you don’t secretly like imagining yourself as a superhero once in a while. If you can relate, the spiderman plank is a fantastic way to bring your superhero fantasy to life while toning your stomach and activating your quads and glutes.
“Start in a push-up position with your shoulders, hips, and ankles aligned. Then, lower yourself toward the floor, bringing your right knee out to the side and toward your right shoulder,” says Meier. “Push up, bringing your right knee out and down. Repeat the motion on the opposite side, then continue alternating legs.”
You are probably familiar with this classic bodybuilding exercise. Research shows that push-ups are very effective for toning the pectorals (chest), triceps (arms), and deltoids (shoulders).
“Get into a high plank position with your core tight and your body forming a straight line from shoulders to ankles,” says Meier. “Lower slowly, keeping your elbows close to your body until your arms are parallel to the floor. Then, return to the starting position, keeping your elbows from splaying out.
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