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6 Beginner Exercises to Lose Weight [Part 2]

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We’re back with 3 more exercises that you can do from your own home! We hope you enjoyed Part 1.

4) Planks: Planks are one of the best exercises because they tighten the deepest core muscles and improve flexibility by stretching muscles. They even improve posture if you’re doing them regularly.

Start your plank by placing your forearms on the ground with your elbows aligned below your shoulders, and your arms parallel to your body at about a shoulder-width distance. If your wrists hurt from placing your palms flat on the ground, then clasp your hands together.

Check out these other great plank variations when you’re up for a new challenge!

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5) Lunges: Lunges are great for getting your quads, hamstrings, hips and butt into shape. Doing them in front of a mirror will help align your body properly.

Stand up straight with your legs hip-width apart and place your hands on your hips. Flex your abs inward and upward. Remember that keeping good spinal posture is essential when you’re doing lunges. Step forward with your right foot approximately 2 or 3 feet—this varies depending on your height.

Keep your back straight! Lift your left foot up slightly so that the toe is still touching the floor, but the heel is not. Bend both of your knees at the same time. The goal is to stop at a 90 degree angle. Make sure your right knee doesn’t go over your toe line!

Pause in this position for 1-5 seconds, this will help you put more effort into rising from the lunge. Push off of your right heel to rise and return your right leg to its initial position. Repeat this whole process with your left leg.

 

6) Bridges: Bridges strengthen the entire core, hamstrings, the lower back and the glutes. Lie down on your back and place your arms on your sides with your palms flat on the ground. Bend your knees and raise your hips while keeping your back straight and your feet flat on the floor. Your hips should be in a straight line with your shoulders and knees. Hold that position for 30 seconds and gently lower your hips back to the original position and repeat this process. Make sure you’re using the right muscles and not swinging!

 

You can try to do each one set of three reps of each exercise. You can start off by doing 30-45 second reps. Remember, you need to constantly challenge your mind and body. If your muscles get tired and your heart rate is up, that’s how you’ll know that you’re doing these exercises right!

If you don’t have cardio machines at home, you can always do video workouts. And of course, what you eat has a great impact if you’re trying to lose weight. Check out some of our healthy recipes and 3-stage weight loss program to complement your workouts and get on the right path to staying in shape all year round!

 

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Viance Nutrition

Hi! I'm Walt Landi the founder and CEO of Viance Nutrition. Welcome to our Blog. I maintain this Blog as a free resource for anyone wishing to improve their health. Your comments and feedback are always welcomed and you can email me direct at walt@viance.com if you have any suggestions. Thanks. Ps. Spread the word and check out our products at viance.com. :)

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