Easy 6 Exercises to Lose Weight and Prevent Re-Gain

You who want to lose weight are still thinking that relying solely on diet control can achieve the goal quickly? In general, controlling diet and reducing calorie intake will certainly produce some results in the short term, but will you lose fat or muscle?

To not regain weight, you must strengthen muscle training, reduce fat and burn more calories, and only relying on diet control can easily lead to protein and nutrient deficiency, and lack of muscle stimulation, it is very likely to become a 'puff' and easily regain weight when returning to normal diet!

Therefore, those who want to not regain weight must strengthen muscle training to increase muscle mass and improve metabolic rate. Here's a introduction to 6 self-weight exercises for a full-body workout at home.

Those who want to not regain weight should also strengthen muscle training to increase muscle mass and improve metabolic rate besides controlling diet.

1. Basic Sit-ups

COUNTS: 20 reps x 3 sets

Steps 1: Lie on the floor or yoga mat, with your back completely flat on the floor, cross your arms in front of your chest or place them on either side of your ears, with your knees slightly bent.

Steps 2: With your gaze fixed on your navel, as you exhale, raise your upper body.

Steps 3: Imagine your spine lifting one section at a time, then returning it to the ground, try to bend your spine as you rise, maximizing abdominal contraction.

2. Wall Push-ups

COUNTS: 20 reps x 3 sets

Steps 1: Stand with your feet slightly wider than your shoulders, with your toes pointed outwards by 15 degrees, cross your arms in front of your chest or extend them parallel to the ground.

Steps 2: Lean your body slightly forward, with your hips aligned with your knees and feet, initiate the movement of your hips to lower your body.

Steps 3: Lower your body as far as your thighs are approximately parallel to the ground, push your hips back slightly, and place your weight on your heels.

Steps 4: During the process, pay attention to prevent your feet from turning inward or bending your back, maintain the parallelism of your spine.

3. Push-ups

COUNTS: 20 reps x 3 sets

Steps 1: Assume a prone position on the ground, with your hands placed on the ground with your hands spread wider than your shoulder width by 1.5 times,

Steps 2: Your chest, waist, knees and feet form a straight line, your arms are bent with your elbows facing outwards.

Steps 3: Bend your elbows and lower your body, paying attention to your back and hips remaining in a straight line, your buttocks should not lift or your waist should not bend.

4. Towel Drag

COUNTS: 10 reps x 3 sets

Steps 1: Stand with your feet shoulder-width apart, with your chest upright leaning about 45 degrees, hold your hands to lift the towel in front of your forehead.

Steps 2: Keep your upper body angle unchanged, use your arms to pull the towel to the outer side behind your body, naturally move the towel to your head behind, feel the contraction of your shoulder blades.

Steps 3: Continue to maintain the pulling state of your arms, slowly lower your arms, feel the shoulder blades contract noticeably.

5. Close-Grip Push-ups

COUNTS: 15 reps x 3 sets

Steps 1: Your hands are placed directly below your shoulders, with your hands spaced close to your elbows, your hands are spread at a width of 1.5 times your shoulder width,

Steps 2: Your chest, waist, knees and feet form a straight line, your elbows are bent and facing outwards.

Steps 3: Bend your elbows and lower your body, paying attention to your back and hips remaining in a straight line, your buttocks should not lift or your waist should not bend.

6. Bodyweight Squats

COUNTS: 15 reps x 3 sets

Steps 1: Stand with one foot steps forward a large step, the distance without exceeding about the weight distribution on both legs, keep the straight foot, step forward by one foot,

Steps 2: Maintain your center of gravity downward, keep your upper body upright, then bend your back foot downward,

Steps 3: Lower your back foot to a 90-degree angle with your front leg, then return to the action in step 1.

Slimmer people's weekly schedule

Monday: Basic Sit-ups / 20 reps x 3 sets + Wall Push-ups / 20 reps x 3 sets

Tuesday: Push-ups / 20 reps x 3 sets + Towel Drag / 10 reps x 3 sets

Wednesday: Close-Grip Push-ups / 15 reps x 3 sets + Bodyweight Squats / 15 reps x 3 sets

Thursday: Rest

Friday: Basic Sit-ups / 20 reps x 3 sets + Wall Push-ups / 20 reps x 3 sets

Saturday: Push-ups / 20 reps x 3 sets + Towel Drag / 10 reps x 3 sets

Sunday: Close-Grip Push-ups / 15 reps x 3 sets + Bodyweight Squats / 15 reps x 3 sets