Weight loss exercise routine, 5 exercises to shed the flab | Health - Hindustan Times
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Weight loss exercise routine, 5 exercises to shed the flab

Hindustan Times | By
Aug 10, 2018 09:03 AM IST

Weight loss exercise: With a combination of the right diet and exercise routine, you can lose weight and get fit. Here are 5 simple exercises for which you don’t need any special gear.

The secret to steady weight loss is not necessarily to pound the treadmill or eat nothing. The right way to lose weight is to eat a healthy diet and exercise at least a few times a week. Some exercises have been proven to be more effective as well, such as skipping rope, swimming ,walking and doing squats.

The right way to lose weight is to eat a healthy diet and exercise at least a few times a week.(Shutterstock)
The right way to lose weight is to eat a healthy diet and exercise at least a few times a week.(Shutterstock)

Also read: Weight loss tips, stay away from these 5 foods that leave you hungry, make you want to eat more

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Here are 5 exercises that will help you lose the flab:

Just 10-15 minutes of skipping rope can burn up to 200-300 calories. (Shutterstock)
Just 10-15 minutes of skipping rope can burn up to 200-300 calories. (Shutterstock)

* Skipping

Skipping is a great calorie burner and just 10-15 minutes of skipping rope can burn up to 200-300 calories. Add it together and you can burn 1,000 plus calories every week. It also pumps up your heart beat which can help you shed kilos. It is also convenient and you can exercise pretty much anywhere.

Swimming offers a full-body workout and tones your muscles, as well as builds endurance. (Shutterstock)
Swimming offers a full-body workout and tones your muscles, as well as builds endurance. (Shutterstock)

* Swimming

Swimming is an underrated activity which can help you burn calories and shed excess kilos just as well. Swimming offers a full-body workout and tones your muscles, as well as builds endurance. It also does wonders for your cardiovascular health. Being a low-impact activity, it doesn’t impact the joints and is advised for people suffering from arthritis or with injuries that prevent them from running. It is also a safe exercise for pregnant women. “An hour’s swim can make an individual burn up to 400 calories or more if done vigorously. Resistance gear can make the workout even more intense,” says integrative nutritionist Payal Kothari.

Squat is called the ‘king of exercises’ as it helps engage all the core muscle groups, increase stability, and strength. (Shutterstock)
Squat is called the ‘king of exercises’ as it helps engage all the core muscle groups, increase stability, and strength. (Shutterstock)

* Squats

Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. Squat is called the ‘king of exercises’ as it helps engage all the core muscle groups, increase stability, and strength. While doing squats, make sure your heels are firmly on the ground. If you lift your heels, you may suffer injuries.

 

* Burpee

Burpees are a full-body strength training exercise that works your arms, chest, quads, glutes, hamstrings and abs. They can also be done anywhere and anytime. To do a burpee, stand with your feet at shoulder width. Push your hips back, and with bended knees, lower your body into a squat position. Put your hands on the floor right in front of your feet. Jump lightly and land on the balls of your feet in the plank position. Jump back such that they land just out of your hands. Put your arms over your head and jump. Once you land back, get into the squat position for your next rep.

Walking can help in weight loss, increase physical activity and improve fitness. (Shutterstock)
Walking can help in weight loss, increase physical activity and improve fitness. (Shutterstock)

* Walking

This is the perfect exercise for people who are lazy or have no time to go to gym. It is also a great exercise for weight loss. “Walking is considered as a nearest activity to perfect exercise,” says Dr Amar Singhal, interventional cardiologist, Sri Balaji Action Medical Institute, Delhi. “It’s the easiest way to increase physical activity and improve fitness. It is popular and accessible to all, with a minimal risk of injury.” You can even chew gum while walking which, according to a study, is a great way to lose extra calories.

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