In order to lose weight, you must create a calorie deficit through diet and exercise. The right exercise can help you achieve your goals more effectively.
Jogging burns calories and helps to reduce visceral fat, the type of fat that wraps around your internal organs, which can lead to chronic diseases like heart disease and diabetes.
1. Mountain Climbers
As a "compound" exercise, mountain climbers target multiple muscle groups and joints at once. Starting in a high plank (pushup) position challenges you to brace your core, while the quick movement of bringing your knees into your chest and extending them out again engages your ab muscles. They also work your hips and leg muscles. When performed properly, they even work your triceps to a degree, thanks to the bending and extending motion at the elbow joint.
To get the most out of mountain climbers, aim to perform them in a slow and controlled manner, making each rep count. For example, count each time you pull your right knee into your chest and then repeat with your left knee. Or, if holding a plank is too challenging for your wrists or low back, add rotation to the movement by pulling your right leg toward your left upper arm and vice versa in a semicircle shape. This increases the challenge of your core muscles and works your obliques more than regular mountain climbers do.
If you want to challenge yourself even further, try using sliders or a towel on the floor instead of your hands and feet. This increases the surface area you have to move across, and it requires more stability as well.
2. Dumbbell Squats
The barbell back squat and leg press machine tend to get all the attention when it comes to building lower-body muscle, but a pair of dumbbells can provide just as effective an exercise – if not more. And it’s much easier to work up to a heavy weight with dumbbells than with a barbell, so beginners can start with a manageable load and gradually build strength over time.
The dumbbell squat builds muscle in the quadriceps, which are comprised of four muscles that govern the straightening and flexion of the knee. But it also targets the hip muscles, hamstrings and calves. In fact, no other movement hits more muscle groups below the waist.
Stand with a single pair of dumbbells at arm’s length in front of you, cupping the top end in each hand (imagine How to Achieve Weight Loss Success holding a heavy goblet). Keep your core engaged and chest up as you push your hips back and bend your knees to lower until your thighs are at least parallel to the floor. Pause, and then drive through the balls of your feet to return to the starting position.
For another variation, try the Goblet Walk Squat, which is similar to a traditional squat but uses a band wrapped around your knees for added resistance. This helps you prevent the common mistake of raising your knees above your toes during a squat, which can lead to hip pain and injury.
3. Plank Jumps
The plank jump is an exercise that combines a traditional plank with the jumping action of a jumping jack. This dynamic exercise targets the core muscles, including the erector spinae, rhomboids, and abdominus. The jumping action also targets the arm muscles. By combining this challenging exercise with other core-busting exercises, such as planks, squats, lunges, and weighted curls, you can get the most out of your workouts to achieve a stronger and more chiseled body.
Start by assuming the pushup position (feet together, head to heels, and arms straight and in line with your shoulders). Engage your core, then explode upward. When you return to the starting position, bring your feet back to the center of the floor and repeat.
If you haven’t done plank jumps before, you can decrease the intensity by limiting the number of repetitions or the amount of time you spend holding the position. Start out with a few sets of 20 seconds with 10 seconds of rest between each set to build your strength and endurance. Eventually, you can work your way up to a full minute of plank jumps. However, remember that it’s better to do fewer reps with excellent form than to overwork your muscles and risk injury.
