Full-body Exercises to Encourage Weight-loss
Engaging your whole body, beginning with your core--the abdominal muscles--and extending to the other major muscle groups of your legs and arms will help you lose weight when exercising. These exercises focus on full body involvement and can be done with minimal equipment (a kettlebell or weight).
Plank on Elbows
- Begin on your hands and knees, with the hands beneath the shoulders and the knees beneath the hips.
- Straighten the right leg, followed by the left. Push out from your hands and the balls of your feet as your head, back and legs remain in a straight line. Push the heels towards the wall behind you to strengthen the pose. Hold for one breath.
- Keeping the position of your body, lower to the elbows and hold for the count of 10.
- Release your knees to the floor for the count of 5.
- Straighten the left leg, then the right, remaining on your elbows and holding the plank for the count of 10 before releasing to your knees once more.
- Begin in the starting plank position with your weight in your hands and the balls of your feet.
- Look between your hands first, then jump your feet between them.
- Quickly push your body to a standing position and raise your arms above your head.
- Return to the squat, hands on either side of your feet while keeping your gaze forward, then jump your feet behind you as you return to the starting plank position.
Repeat this exercise 10 times, increasing or decreasing the momentum to suit the level of intensity you need.
The kettlebell used in this exercise can be substituted with another form of weight, such as a barbell or even a bag or book, as long as the mass is evenly centered in the object and you are able to get a firm grip on it.
- Begin standing. feet shoulder-width apart with the kettle bell between your feet.
- Squat down, keeping your back and head in a straight line parallel to the floor, and grab your kettlebell, keeping a gentle but firm grip. Keeping your knees soft, straighten to stand and prepare for your swing.
- Sit back in your heels and bend down, driving your tailbone behind you and keeping your knees soft, letting the weight of the kettlebell fall naturally between your legs. Try to keep your upper body parallel to the ground as you bend over, keeping the effort out of your back and putting it in your lower body.
- Use your hips and thighs to straighten the body letting the kettlebell swing to chest height in your extended arms. Engage your core and gluteals as you reach standing position to protect your lower back.
- Let the kettlebell swing down between your legs as you return your upper body parallel to the floor, remembering to shift your weight into your heels.
Repeat the kettlebell swing several times, increasing the weight as your strength increases.