The Best 12 Stretches You Can Do at Home to Burn Fat
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.
We has gathered various stretching exercises that are useful for weight loss.
Why these excercises are really effective:
1. They burn calories. Maybe not 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 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 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.
6. Inner Thigh Stretch
This stretch targets inner thighs and groin muscles.
How to perform:
1. Sit on the floor with your back straight;
2. Bring the soles of your feet together, drop your knees out to the sides;
3. Using your forearms slightly press your knees towards the floor, feeling a gentle stretch;
4. Hold the pose for 25-30 seconds.
7. Knee Squeezes
This stretching targets your upper, middle, and lower back muscles.
How to perform:
1. Lie on your back, then bend both knees and hold them with your arms;
2. Bring the knees towards your chest until you feel a gentle stretch;
3. Hold this pose for 25-30 seconds.
8. Tricep Stretch
This stretching exercise targets your back, shoulders, triceps, and even your abs.
How to perform:
1. Stand tall, with your feet apart, stretch your arms upwards;
2. Bend your right elbow and hold the elbow with your right hand;
3. Gently pull the elbow towards your head;
4. Hold this position for 15-20 seconds, then switch arms.
9. Sitting Side Bend
This stretching exercise targets the following areas: your obliques, your back, your abs, and your shoulders.
How to perform:
1. Sit on the floor with your legs crossed, or you may sit on a chair if it’s more comfortable for you;
2. Lift your left arm straight up above your head, lean it to the left;
3. Feel a gentle stretch in your left side;
4. Hold this position for 10-15 seconds, then switch sides.
10. The Bow
This pose targets your abs, your back, and your hips.
How to perform:
1. Lie on your stomach, stretch your arms back and up;
2. Bend your knees and hold your ankles with your hands;
3. Keep the tops of your shoulders away from your ears;
4. Hold this pose for 20-30 seconds.
11. Downward Facing Dog
This pose targets your legs, hips, back, shoulders, and arms.
How to perform:
1. Start on your hands and knees;
2. As you exhale, straighten your arms and knees;
3. Press your heels towards the floor and your head towards your feet;
4. Stay in this pose for 15-20 seconds.
12. The Triangle
This pose targets the following areas: your legs, obliques, hips, shoulders, and chest.
How to perform:
1. Start standing on your mat, spread your feet wide apart (about 4 feet distance between them);
2. Turn your left foot 45 degrees and your right foot 90 degrees;
3. Hold your arms parallel to the floor and start stretching to the left, as if you were trying to reach something;
4. Exhale and bend your body to the left, so that your left hand could touch your ankle or a block if it’s more comfortable;
5. Stretch your right arm towards the sky, keep looking up.
6. Hold this position for 30-35 seconds.
These stretching exercises don’t require any special equipment, you can perform them at home or at the park! How about making them part of your everyday ritual to get in perfect shape? Are you in?
