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Obese Can Lose Weight With 10 Brilliant No Equipment Exercises

Madhura Mohan

Posted on November 03 2021

ne needs to do regular exercise in order to maintain a healthy weight, that's right! but what if the excess body weight throws a challenge for someone and makes it hard to exercise?

There are people who face the mechanical stress of excess weight, and find it tough to exercise due to their heavy body weight (that is often compounded with physical inactiveness).

As they say, the steeper the mountain, the more difficult the first step is, for people who are obese, their excess body weight will create a unique challenge that will make it tough for them to take the first step towards a healthier lifestyle. In this blog, we are going to suggest 10 low-impact exercises that can help obese people (both men and women) through their transition…

One thing that overweight people need to know is that secret to weight loss routine or fitness routine begins in your head, you need to make a decision to take the first step!

Some Tips On How Obese Can Start Exercise Program?

A person is said to be in the overweight range if their body mass index (BMI) is between 25 and 29.9, a person is said to be in the obese range if their body mass index (BMI) is 30 or higher.

Some people who are obese (especially women) think that there’s no point in losing weight because obesity runs in the family. Although, obesity sometimes can be a matter of genetics, physical activity can always help someone to lose weight.
The physical challenges that come with exercise will take some time, but the changes in your mindset can happen immediately. Start exercising with goodwill and have lots of patience until you reach your goal.
Generally, overweight people rate physical activity as inducing higher levels of perceived exertion. Don’t set tough regimes or unlikely guidelines, instead determine frequency and duration of exercise based on your ability level.
Depending on how you carry bodyweight, you can choose the exercise type, like for example, seated or standing, you use a sturdy object for balance.
Don’t choose a workout type that will tire individual muscle.
Watching the number on a scale too often can be depressing. Remember losing weight cannot happen overnight.
Don’t have a feeling that you’re suffering through some weight loss camp, you can actually relish the time you spend exercising.
Drink more water.
If you feel you’re not comfortable exercising outdoors or if the typical gym setting makes you feel anxious, choose to exercise at home.
Finding a workout buddy is another great way to make exercising more inviting.
Choose an activity you love, once you’ve found an activity that works for you, work on gradually increasing your exercise.
As per research, overweight people exhibit better adherence to exercise when their physical activity is unsupervised and self-determined rather than when supervised and prescribed.

PRAYER STRETCH

1. Press your hands together in front of you in a prayer position.

2. Keeping your palms together, move your hands upwards overhead.

3. Hold this position for 5-10 seconds.

4. Repeat the up, down motion.

The exercise engages the triceps, biceps, tones your arms, strengthens back and abdominal muscles, relaxes mind and soul, creates flexibility in the hands, wrists, and arms.

BIRD DOG

1. Start on hands and knees in a quadruped position.

2. Your hands should be placed under your shoulders and your knees should be under your hips.

3.Tighten your core, stretch your right arm in front of your shoulders, and stretch your opposite leg (left leg) behind your hips.

4. Hold for 20 seconds.

5. Slowly return to the starting position and repeat the action with your left arm and right leg.

The exercise strengthens the abdominal area, lower back, obliques, glutes, erector spinae, improves body balance, improves posture, shoulder stability, coordination.

KNEELING UPPER BACK STRENGTH

1. Get on all fours and sit in a kneeling position with your toenails on the ground.

2. Drop your butt towards your heels and rest your stomach on your thighs.

3. Try to stretch out your arms in front of you as far as you can and try to rest your forehead on the ground.

4. Hold the stretch for a second and then move back.

5. You can use a yoga block or cushion under your butt and one in front of you if you find it tough to touch the ground.

The exercise stretches the groin, thighs, ankles, hips, knees, spine, shoulders, promotes knee flexion, lumbar spine flexion.

SIDE BEND

1. Stand with your feet shoulder-width apart.

2. If possible, hold a medium size dumbbell in your hand or if you don’t like to hold weights, place your hands on your waist.

3. Engage your core and bend at your waist to the right. Hold for a few seconds. Come back to the initial position and bend at your waist to the left.

The exercise lengthens the abdominal muscles, hips, thigh muscles, improves flexibility in the spine, stretches muscles between ribs, promotes good posture, and increases concentration.

PLIE SQUAT

1. Stand with your feet slightly wider than shoulder-distance apart.

2. Bend knees, push your hips back and lower your torso into a squat position keeping your back straight and abs tight.

3. You can stretch out your arms or place your arms on your thighs.

4. Squeeze your glutes and come to a standing position.

The exercise works the glutes, quads, hamstrings, inner thighs, abductor muscles improves your stability through the core and improves lower body strength.

BACK TURNS

1. Stand with your arms extended in front of you (you can raise arms over your head, or even keep on your waist).

2. Slowly turn your upper body to the right, keeping your hips and feet facing forward.

3. Return to the neutral position and twist your body to the left.

4. Continue this movement a few times.

The exercise stretches your hips, glutes, back, opens your chest area, strengthens muscles in the lower back, promotes flexibility, circulation.

WALKING

Walking is the most popular form of exercise that involves no equipment. The simple act of putting one leg in front of the other can keep you physically active. Walking is easy, accessible, has a low impact on joints, it’s a great form of functional movement which is a perfect exercise for the obese. Frequent walks can allow you to stay mobile, give your joints and muscles enough movement, relieve joint and muscle stiffness.

Start with a slow-paced walk for 10 minutes daily, you can gradually increase the pace.

Walking will increase metabolic rate, tones legs, glutes, tummy, strengthen bones and muscles. Walking makes you more sensitive to the hormone serotonin, relieves feelings of depression, boosts energy levels, self-esteem.

CARDIO WORKOUT

You can choose to do some low-impact cardio workouts like treadmill running at low speed, or sit in a sturdy chair and practice marching your knees, swimming, gentle rope workouts, raising your arms, arm circles, single-leg raises which are some of the low-impact cardio workouts.

Cardio workouts improve metabolism, calorie burns, improve strength, stamina, improve muscle mass, bone density, mental health, and improve the overall quality of living.

CYCLING

Cycling is yet another easily accessible, low-impact exercise that contributes to impressive calorie burn, strengthens leg muscles (quads, hamstrings, calves), promotes self-esteem, reduces stress and anxiety. Riding a cycle works your legs, back, and glutes.

Outdoor biking (choose mountain bikes that have wider tires and are sturdy) can uplift your mood, reduce stress hormones. If you don’t prefer to do cycling outdoors, there is absolutely no issue. You can try a recumbent bike, in which you can sit lower with your legs reaching forward to the pedals. Recumbent bikes allow you to be in a reclined position, which will make you feel better than sitting straight up and riding.

DUMBBELL WORKOUT

Strength training need not mean deadlifts or lifting heavy weight dumbbells. You can practice strength training using free weights, weightlifting machines, resistance bands, or your own body weight.

You can choose lightweight dumbbells and use them to build lean muscles, helping in the reduction of rounded shoulders by lifting off pressure from your lower back while strengthening the core.

Strength training improves flexibility, reduces muscle imbalances, increases metabolism, improves bone density, body composition, tones and firms your body.

If you think losing weight is hard, being overweight is too hard…which hard would you wish to choose?

Take a bold step to get started… It will take time, it will require dedication, patience, more than anything your willingness to achieve!! When it comes to achieving fitness goals, even small steps add up to success...Don’t give up!!

Also read: 6 Best Leg Workouts For Women - Using No Equipment

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Obese Can Lose Weight With 10 Brilliant No Equipment Exercises

ne needs to do regular exercise in order to maintain a healthy weight, that's right! but what if the excess body weight throws a challenge for someone and makes it hard to exercise?

There are people who face the mechanical stress of excess weight, and find it tough to exercise due to their heavy body weight (that is often compounded with physical inactiveness).

One thing that overweight people need to know is that secret to weight loss routine or fitness routine begins in your head, you need to make a decision to take the first step!

Some Tips On How Obese Can Start Exercise Program?

A person is said to be in the overweight range if their body mass index (BMI) is between 25 and 29.9, a person is said to be in the obese range if their body mass index (BMI) is 30 or higher.

Some people who are obese (especially women) think that there’s no point in losing weight because obesity runs in the family. Although, obesity sometimes can be a matter of genetics, physical activity can always help someone to lose weight.

The physical challenges that come with exercise will take some time, but the changes in your mindset can happen immediately. Start exercising with goodwill and have lots of patience until you reach your goal.

Generally, overweight people rate physical activity as inducing higher levels of perceived exertion. Don’t set tough regimes or unlikely guidelines, instead determine frequency and duration of exercise based on your ability level.

Depending on how you carry bodyweight, you can choose the exercise type, like for example, seated or standing, you use a sturdy object for balance.

Don’t choose a workout type that will tire individual muscle.

Watching the number on a scale too often can be depressing. Remember losing weight cannot happen overnight.

Don’t have a feeling that you’re suffering through some weight loss camp, you can actually relish the time you spend exercising.

Drink more water.

If you feel you’re not comfortable exercising outdoors or if the typical gym setting makes you feel anxious, choose to exercise at home.

Finding a workout buddy is another great way to make exercising more inviting.

Choose an activity you love, once you’ve found an activity that works for you, work on gradually increasing your exercise.

As per research, overweight people exhibit better adherence to exercise when their physical activity is unsupervised and self-determined rather than when supervised and prescribed.

PRAYER STRETCH

1. Press your hands together in front of you in a prayer position.

2. Keeping your palms together, move your hands upwards overhead.

3. Hold this position for 5-10 seconds.

4. Repeat the up, down motion.

The exercise engages the triceps, biceps, tones your arms, strengthens back and abdominal muscles, relaxes mind and soul, creates flexibility in the hands, wrists, and arms.

Related Article: Stretching Exercises For Improved Flexibility

BIRD DOG

1. Start on hands and knees in a quadruped position.

2. Your hands should be placed under your shoulders and your knees should be under your hips.

3.Tighten your core, stretch your right arm in front of your shoulders, and stretch your opposite leg (left leg) behind your hips.

4. Hold for 20 seconds.

5. Slowly return to the starting position and repeat the action with your left arm and right leg.

The exercise strengthens the abdominal area, lower back, obliques, glutes, erector spinae, improves body balance, improves posture, shoulder stability, coordination.

Related Article: Top 6 Lower Back BodyWeight Exercises

KNEELING UPPER BACK STRENGTH

1. Get on all fours and sit in a kneeling position with your toenails on the ground.

2. Drop your butt towards your heels and rest your stomach on your thighs.

3. Try to stretch out your arms in front of you as far as you can and try to rest your forehead on the ground.

4. Hold the stretch for a second and then move back.

5. You can use a yoga block or cushion under your butt and one in front of you if you find it tough to touch the ground.

The exercise stretches the groin, thighs, ankles, hips, knees, spine, shoulders, promotes knee flexion, lumbar spine flexion.

Related Article: 7 Exercises To Achieve Strong Butt & Improve Posture

SIDE BEND

1. Stand with your feet shoulder-width apart.

2. If possible, hold a medium size dumbbell in your hand or if you don’t like to hold weights, place your hands on your waist.

3. Engage your core and bend at your waist to the right. Hold for a few seconds. Come back to the initial position and bend at your waist to the left.

The exercise lengthens the abdominal muscles, hips, thigh muscles, improves flexibility in the spine, stretches muscles between ribs, promotes good posture, and increases concentration.

Related Article: Achieve Flat Tummy & Slim Waist In Just 10 Minutes

PLIE SQUAT

1. Stand with your feet slightly wider than shoulder-distance apart.

2. Bend knees, push your hips back and lower your torso into a squat position keeping your back straight and abs tight.

3. You can stretch out your arms or place your arms on your thighs.

4. Squeeze your glutes and come to a standing position.

The exercise works the glutes, quads, hamstrings, inner thighs, abductor muscles improves your stability through the core and improves lower body strength.

Related Article: 5 Simple Weight Loss Exercises For Men & Women

BACK TURNS

1. Stand with your arms extended in front of you (you can raise arms over your head, or even keep on your waist).

2. Slowly turn your upper body to the right, keeping your hips and feet facing forward.

3. Return to the neutral position and twist your body to the left.

4. Continue this movement a few times.

The exercise stretches your hips, glutes, back, opens your chest area, strengthens muscles in the lower back, promotes flexibility, circulation.

Related Article: 20 Minute Low-Impact Cardio Workout For Seniors

WALKING

Start with a slow-paced walk for 10 minutes daily, you can gradually increase the pace.

Walking will increase metabolic rate, tones legs, glutes, tummy, strengthen bones and muscles. Walking makes you more sensitive to the hormone serotonin, relieves feelings of depression, boosts energy levels, self-esteem.

Related Article: Walking 30 Minutes Daily Benefits Physical & Mental Well-Being

CARDIO WORKOUT

You can choose to do some low-impact cardio workouts like treadmill running at low speed, or sit in a sturdy chair and practice marching your knees, swimming, gentle rope workouts, raising your arms, arm circles, single-leg raises which are some of the low-impact cardio workouts.

Cardio workouts improve metabolism, calorie burns, improve strength, stamina, improve muscle mass, bone density, mental health, and improve the overall quality of living.

Related Article: Aerobic Vs Anaerobic Workout - Know the Difference

CYCLING

Cycling is yet another easily accessible, low-impact exercise that contributes to impressive calorie burn, strengthens leg muscles (quads, hamstrings, calves), promotes self-esteem, reduces stress and anxiety. Riding a cycle works your legs, back, and glutes.

Related Article: Top Benefits Of Cycling Towards Improving Your Fitness

DUMBBELL WORKOUT

Strength training need not mean deadlifts or lifting heavy weight dumbbells. You can practice strength training using free weights, weightlifting machines, resistance bands, or your own body weight.

You can choose lightweight dumbbells and use them to build lean muscles, helping in the reduction of rounded shoulders by lifting off pressure from your lower back while strengthening the core.

Strength training improves flexibility, reduces muscle imbalances, increases metabolism, improves bone density, body composition, tones and firms your body.

Related Article: Top 5 Strength Training Workouts For Women

If you think losing weight is hard, being overweight is too hard…which hard would you wish to choose?

Take a bold step to get started… It will take time, it will require dedication, patience, more than anything your willingness to achieve!! When it comes to achieving fitness goals, even small steps add up to success...Don’t give up!!

Also read: 6 Best Leg Workouts For Women - Using No Equipment