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

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2 .Marching

Stand with your feet shoulder width apart. Now lift one leg up. Bend at the knee and raise your knee as high as you can go. Bring at back down and repeat with the other knee. Alternate in this manner for 30 seconds, as fast as you can. Now slow down the movement for 60 seconds.

This is called interval training – where you alternate between periods of high intensity and low intensity training. This is the best way for an obese individual to perform cardio indoors.

3.Cross Crawl

This movement is the next step after marching. If you notice with the marching, you will feel it slightly in your lower abs.

With the cross crawl, we start to engage our abs even more. Hold you arms straight out above your head. Now when you lift one knee up, bring down the elbow of the opposite arm, and try to touch your knees.

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It’s ok if you can’t go all the way, but try and get your elbows and knees as close as possible. You will have to twist your body slightly, and there, you will feel your abs working better then any situp or crunch. Return to starting position and repeat with the other side.

4.Stick-Up

So far we have not done any upper body movements. The stick-ups work your back. Stand with your back up against a wall. Place your hands over your head, and in contact with the wall. Make sure to keep your elbows, hands, and shoulders in contact with the wall as you perform this movement.

From this position, bring your arms down, bending at your elbows, until you hands are at shoulder level. You should feel a contraction in the muscles between your shoulders blades. Keep everything tight as your slowly return your hands to the top.

If you don’t feel this movement, then squeeze harder, and move your hands down slowly. Remember – keep contact with the wall!

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