Top 10 Most Effective Weight Loss Exercises for Women

Top 10 Most Effective Weight Loss Exercises for Women

Maintaining the perfect weight is one of the greatest challenges for all women of today. Not only do we have to fit in all the roles we play but also maintain that perfect glam look that defines us. The way we look has a direct impact on our confidence levels. Given that most of the active day we spend behind a desk punching nothing but the keyboards, it is prudent to hit the gym or do weight loss exercises at least few times a week to stay in good shape.

Most of us start with a new year’s resolution to go on regular weight loss exercises. But we often give up on the resolution within weeks of getting started, mostly due to lack of time. Usually the next easier step is to go on a crash diet and cut the intake by half to desperately lose weight. But the fact is dieting alone is not an effective weight loss exercise for women. Skipping a meal often leads to binge eating later and regaining all the lost pounds and then some more. As they say, before conquering the mountain, start winning smaller challenges to build confidence. So without hitting the gym, here is a list of the most popular weight loss exercises for women.

Most Effective Weight Loss Exercises for Women

1: Jogging at same place

Jogging is the simplest of all weight loss exercises for women at home. You can jog in one place watching tv or listening to music. Just make sure you have a good pair of shoes so that the stress on your legs is greatly reduced.Jogging gets your heart rate up significantly indicating the burning of calories or fat at a higher level. Watch the results in just 15 days.

2: Lunge

Lunges are another popular weight loss exercise for women at home. They help get those perfectly toned legs and thighs.Lunges have the maximum impact on your quadriceps and hamstrings. But in addition lunges help strengthen the buttocks, things and calf muscles.

• Start the exercise by putting one leg in front and the other behind with enough space in between.
• Drop one knee to the floor and then stand right back up.This is the forward lunge.
• For the backward lungs just move your leg backwards.

In this kind of exercise the whole body is required to be working or moved thus giving it the cardio like burn of fat. Doing it daily for a month will show results. Repetitions of the move are strictly based on your comfort level.

Though you don’t lose as many calories as jogging, it is extremely helpful in losing hard to burn fat stored in thighs.

3: Push-Ups

Surprised? Push-ups not only provide strength but are also really effective weight loss exercises for women. Push-ups are performed by lowering and then raising the body repeatedly using the arms.

• Lay down on the ground, facing down with your palms taking the support of your body.
• Now make sure you body forms a straight line.
• Your hip must not go up, nor should your arch below.
• Your hands must support your body completely.
• Your head must be in a neutral position so as to ensure you do not sprain your neck.

15 repetitions in 3 sets daily make this one of the most loved fat burning exercises for women. As seen above, in just about 10 mins you lose about 100 calories for an average sized body. Total body workout is ensured in this set and thus the fat burns faster than before.

4: GluteKick-backs

This exercise defies gravity by throwing your leg all the way up from the ground.

• Get into the basic push-up position.
• Your body must rest on your palms and knees facing down.
• Now flex your foot while pushing straight up through the heel.
• Now hold the position.
• Then slowly lower your leg and repeat the movement with your other leg.

This weight loss exercise for women works by tightening and toning your glutes and hamstrings. Repetitions are advised everyday with an increase of 5 repetitions per day.

5: Tuck Jumps

This tuck jump exercise is one of the most intense and exhausting but also one of the best weight loss exercise for women.

• Jump up and bend your legs.
• Bend them and pull them very close to your chest with your toes pointed out.
• Get back to the normal position.
• Keep your back as straight as possible during the entire time.
• Repeat the movement several times.

The jump gets your heart rate up to a max ensuring full body movement and exercise.

This exercise works on your abdomen and oblique muscles along with your hamstrings. Repeat as many times as possible. Within a month you will be able to reap the benefits of this intense weight loss exercise.

6: Burpee

The burpee is a full-body exercise used in strength training or as an aerobic exercise. It is a full body exercise and tougher versions of it are used for military training purposes.

• Get into a squat position.
• Now get into a squat thrust position by pushing your legs back.
• Get into push up position and stand right back up.
• Now do a frog jump with hands on the floor and pushing your legs forward.
• Now just simply jump squat to stand straight in position.

Repeating of the exercise is 10 times a day, every day. This is considered one of the best exercises to lose weight for women.

7: Leg Raises

The leg raises allow you to work full body while lying down on the mat with all the action being done by your legs.

• Lay down flat on the ground.
• Now get your legs up 90 degrees above your hips.Your hands lay on the side.
• Now slowly drop your legs halfway or all the way with the pressure falling solely on the shoulder and abdominal area.
• Take care that your back does not arch while doing it. It lies plastered on the mat.

The deepest muscles in your abdominal area are being worked in this fat burning exercise for women. Repeat as many as you comfortably can.

8: Dhanurasana

Dhanurasana is a yoga aasana which is very effective for weight loss.Dhanurasana stretches your whole body while improving body balance and posture. Loss of abdominal fat is ensured with regular practice. It is also considered a great fat burning exercise for women.

• Lie down with your face facing down.
• Your belly should be touching the ground.Your palms must touch the ground.
• Now bend your knees backwards and lift them from your thighs.
• At the same time stretch your chest upwards looking in the upward direction.
• Try and reach out to your feet with your hands.
• Stretch your spine as far as possible.
• Stay in this position for 30-60 secs and then release.

9: Crunch

A crunch is one of the basic forms of abdominal exercises.

• Lay down on the ground. Now bend your legs from your knees.
• Your hands should be placed on at the back of your head across your chest.
• Your spine should be flat on the ground.
• Now raise the upper portion of your body making your abdominal muscles squeeze.
• Keep your neck straight and chin up.
• Hold the position for a second then lay back down and do it all over again.

In about no situation must your lower back be lifted over the body. Crunches are listed as one of the best exercise to lose weight for women. It targets the belly fat by working on the abdominal muscles.

10: Squat Hops

These are effective lower body exercises. Your lower body and core strength are developed by repetition of this exercise. There are also various gains noticed throughout your body.

• Stand up. Your feet should be shoulder-width apart.
• Get yourself into a very low squat, by keeping your back straight with your feet resting fully on the ground.
• Now maintain your squat position and hop 2-3 times.
• Repeat it a number of times.

Trainers consider squat hops very effective weight loss exercises for women.

Exercising is important, and you don’t necessarily need to go out and join a gym. Expensive equipment isn’t required either. What, however is mandatory, is the will to push yourself and believe its possible. And when you find the will just use whatever comes in handy in the comfort of your home. The more comfortable you are the longer you practice. So get up and get going!

If you have other alternative weight loss exercises that you regularly practice at home, do share with us here in the comments section below so that other fellow readers here also are benefited. After all, we want to build a community here with strong willed doers.

Original article and pictures take urbanwired.com site