When it comes to weight loss, many of us believe that it’s only possible through intense cardio workouts. However, flexibility exercises are also helpful in improving metabolism, blood circulation, and even muscle building! Stretching and certain poses from yoga can burn fat if practiced regularly. Also, stretching can be an easy first step on your way to a more strenuous workout regime.
Why these excercises are really effective:
1. They burn calories. They may not burn as many as an active aerobics class, but many more than if you were just sitting still.
2. They improve metabolism. Many of these poses help you balance out the digestive system.
3. 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.
4. They build muscle. Each of these poses involves various groups of muscles in the process, therefore, helping you build a stronger body.
Let’s get one step closer to your dream body! Join us for an effective stretching workout.
1. The cobra
This stretching exercise targets your shoulders, back, chest, abs, hips, and obliques.
How to perform:
1. Stretch your arms at your sides and lie down on your mat, feet together;
2. Lift your upper body upwards;
3. Lean your head back;
4. Hold this position for 20-30 seconds.
2. Seated twist
This stretching exercise targets the following areas: your back, abs, and obliques.
How to perform:
1. 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.
2. Twist your body towards the bent knee;
3. Keep twisting your body and hold the pose for 20-30 seconds.
3. The warrior
This exercise targets the following areas: your hips, back, and abs.
How to perform:
1. From a standing position make a big step with your left foot towards the back of your mat. Rotate your left foot 45 degrees towards the center of the mat;
2. Bend your right foot 90 degrees, so that your knee is exactly above your ankle. Keep your back leg straight;
3. Reach your arms towards the ceiling;
4. Hold this pose for 25-30 seconds and then switch legs and repeat.
4. The bridge
This pose is effective in targeting the following areas: hips, glutes, legs, and abs.
How to perform:
1. Lie on your back, with your arms stretched at your sides, knees bent 90 degrees;
2. Slowly lift your body upwards;
3. Press your shoulders/upper back to the floor;
4. Hold this pose for 10-15 seconds.
5. Side lunge
This exercise targets hip flexors, quads, and hamstrings.
How to perform:
1. Lunge your right leg to the side, until the knee is bent 90 degrees;
2. Your left leg is extended towards the left side, your left foot is on the floor;
3. Lean your upper body slightly forward;
4. Hold this pose for 25-30 seconds and then switch sides.
