Let’s face it: ” I never have a few extra pounds I’d like to lose ” is not a comment that is made very often. As you age, it’s quite easy (and common) to gain some unwanted extra weight.
It’s not usually a quick fix to get the scale back down to a number that’s not only healthy, but one that you feel great about. To help you manage your weight, we’ve put together the most productive floor exercises to jump-start your weight loss and move you in the right direction.
Research says that an average individual gains between 500 grams and 1 kilo every year, from youth to middle age. The Centers for Disease Control and Prevention (CDC) states that the average weight of a man is approximately 83 kilos, compared to 90 kilos when he reaches 30 years (via The Washington Post ).
A woman’s weight starts at 73 kilos and reaches 77 kilos at comparable ages. During menopause, women unfairly gain approximately 600 grams each year, especially in the belly area, throughout their 50s and 60s. It’s pretty frustrating to hear, but the best way to deal with extra weight is to start an effective exercise routine as soon as possible.
Build some lean muscle with strength training and aerobics.
We caught up with Heather Perren, head trainer at Lagree Fitness and co-founder of Lagreeing at Home to learn about effective floor exercises and how they can help kick-start weight loss.
Perren advises: “ You can become a 24/7 fat-burning machine just by adding some lean muscle, and floor exercises can help you do just that! One of the great benefits of strength training is the calories burned as a result of the workout, not the calories burned during the workout .” And he adds: “ By effectively stimulating your muscles, you will add more muscle to your body, which makes the body need more calories at rest .” Perren also tells us that the combination of strength (resistance training) and aerobic exercise is the best training regimen for burning fat.
Schedule home workouts on your calendar to hold yourself accountable.
Any helpful tips to kick-start your weight loss? Perren advises that when fitness is done at home, ” I always recommend that my clients schedule their home workouts on their calendar and then set a reminder on their phone .”
This habit will hold you accountable for sticking to a routine fitness plan. Another great tip he shares with Eat This, Not That! is “ [do] your workouts in the morning. The longer the day goes on, the more excuses you find not to exercise. When you start your day with a workout, you’re not just done with it, you’re energized for the day .”
And consistency is the key. Perren emphasizes: ” Be consistent with your workouts .” Even when you don’t initially notice the changes when you step on the scale, you’re still losing fat and building lean muscle, so don’t get discouraged. ” Muscle weighs more than fat ,” explains Perren, adding, ” Sometimes you’ll notice your clothes are looser before the number on the scale drops .” So stay consistent and remember that you should not only notice the weight loss, but also the increase in energy that you should feel in your daily life.
Now that you have some solid advice, let’s move on to the best floor exercises you can do.
1. Bulgarian split squat
Get into a split stance with your right foot forward and your left foot raised on a bench behind you. Hold a dumbbell in each hand with your elbows close to your body. Inhale and lower your left knee (back knee) toward the ground while keeping your torso upright. Exhale and push your right foot (front foot) toward the ground to return to the starting position. Complete 10 repetitions and then switch legs. Complete three sets with each leg.
2. Sumo squat
Stand with your feet slightly wider than hip-width apart and turn your feet out. Keeping your hands together in front of your chest, push your hips down and back into a squat. The weight should be on the heels and the toes should be able to move freely. Make sure to keep your chest up and your back straight. Return to standing position and repeat. Do 10 repetitions.
3. Bike Crunches
Lie on an exercise mat, facing up. She places her arms with her hands behind her ears or head. You should alternately bend your legs, bringing them closer to your abdomen. Synchronizing the movement of the legs with that of the arms. Bringing the elbow of one hand to the knee of the opposite leg. And vice versa. Try to do between 10 and 15 repetitions with each leg.
4. Elbow-knee side plank
Get into a side plank position. With the forearm resting on the ground. Then bring the elbow, of the arm that you do not support, to the knee. Then stretch that arm over your head and leg. That’s a repeat. Do 15 reps on each side.