6 Bodyweight Exercises for Obese People–(Super Fast Way To Lose Weight & Burn Fat)


Regular exercise, along with a healthy diet, provides a way for someone who’s obese to reach a healthier body weight and combat the chronic diseases associated with the condition. Starting an exercise program can help you lose weight, promote a better mood and improved sleep and build stronger bones. When you’re obese, though, even the simplest movements take extra effort and can cause pain. Exercise may even be risky if you also suffer from cardiovascular disease, arthritis or muskoskeletal disorders. Ease into fitness gradually with body-weight cardio and strength exercises that avoid putting undue stress on the joints. Get clearance from your doctor before starting an exercise program, and heed any modifications he recommends to protect your health.

Getting Started With Body-Weight Exercise:

So you’ve decided to start exercising

Great decision! But there remains one big question: where do you start?


If you’re a complete beginner with over 50lbs of fat to lose, then there are very few things you can actually do physically. Not to worry! The following are 6 bodyweight exercises for obese people to get you started!

1.Lying Hip Extension

Lay down with your back on the ︌floor. Bend your knees and place your feet ︌flat on the ︌floor. Place your palms facing down to your sides. From this position, lift your hips up off the ︌floor as much as possible. At first, you may only be able to lift it off half an inch. That’s perfectly fine. Hold the position for 5 seconds, the lower slowly. Repeat 4 more times. As you get better at the movement, strive to hold the position for a longer period of time. Eventually perform more repetitions. Other ways to make this movement harder include:

  • Performing the movement with one leg at a time.
  • Placing your feet on a higher surface, such as a chair.
  • Placing your feet on a stability ball.

Start off slow, and gradually make the movement more difficult as you get stronger.

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