Why these exercises are really effective?
1st They burn calories. Maybe not as many as an active aerobics class, but many more than if you were just sitting still.
2nd They improve metabolism. Many of these poses help you balance out the digestive system.
3rd They reduce stress. It’s more difficult to lose-weight if your body is stressed, as it tends to store fat. But if you practice gentle stretching, you stay calm and balanced.
4th They build muscles. Each of these poses involves various groups of muscles in the process and, therefore, helps you build a stronger body.
Let’s get one step closer to your dream-body! Join-us for an effective stretching workout!
1.The Bridge
This pose is effective in targeting the following areas: hips, glutes, legs, and abs.
• Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;
• Slowly lift your body upwards;
• Press your shoulders/upper back to the floor;
• Hold this pose for 10-15 seconds. Repeat 10-times.
2.The Bow
This pose targets your abs, your back, and your hips.
• Lie on your stomach, stretch your arms back and up;
• Bend your knees and hold your ankles with your hands;
• Keep the tops of your shoulders away from your ears;
• Hold this pose for 20-30 seconds.
3.Downward Facing Dog
This pose targets your legs, hips, back, shoulders, and arms.
• Start on your hands and knees;
• As you exhale, straighten your arms and knees;
• Press your heels towards the floor and your head towards your feet;
• Stay in this pose for 15-20 seconds.
4.Knee Squeezes
This stretching targets your upper, middle, and lower back muscles.
• Lie on your back, then bend both knees and hold them with your arms;
• Bring the knees towards your chest until you feel a gentle stretch;
• Hold this pose for 25-30 seconds.
5.Butterfly Stretch
This stretch targets inner thighs and groin muscles.
• Sit on the floor with your back straight;
• Bring the soles of your feet together, drop your knees out to the sides;
• Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;
• Hold the pose for 25-30 seconds.
6.Side Lunge
This exercise targets hip flexors, quads, and hamstrings.
• Lunge your right leg to the side, until the knee is bent 90 degrees;
• Your left leg is extended towards the left side, your left foot is on the floor;
• Lean your upper body slightly forward;
• Hold this pose for 25-30 seconds and then switch sides.
7.Seated Twist
This stretching exercise targets the following areas: your back, abs, and obliques.
• Sit down on the floor, with one leg stretched in front of you, the other one bent at the knee and crossed over the other.
• Twist your body towards the bent knee;
• Keep twisting your body and hold the pose for 20-30 seconds.
Image credits
The Bridge: Istockphoto.com
The Bow: en.natunsomoy.com/
Downward Facing Dog: www.sundaynews.co.zw
Knee Squeezes: thcboneandjoint.com
Butterfly Stretch: www.newhealthadvisor.com/
Side Lunge: pinterest.com
Seated Twist: arogyayogaschool.com
how to lose weight without gym at home 7 Stretches You Can Do At Home To Burn Fat Fast | |
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