10 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.
Bright Side 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.
9. Leaning forward to one leg
Muscles Highlighted: Work the hamstrings. Begin these position with one
foot in front of the other. Bring your hands to your hips and while
keeping the back straight, begin to bend from the hips. Repeat the
exercise with your other foot in front.
10. Side bends with support
Muscles Highlighted: Abdominal external oblique muscles and lats. With
your spine long, slowly push your hips out to the side while keeping
your shoulders externally rotated. Repeat the exercise to the other
side. Avoid these stretch if you’ve lower back problems.
11. Glutes stretching
Muscles Highlighted: Work your glutes. Begin in a seated position
slowly pull your leg to your chest and externally rotate your hip while
keeping your spine straight. Repeat with the other leg.
12. Butterfly pose
Muscles Highlighted: Stretch highlights the adductors. Begin in a
seated position and bring the soles of your feet together and sit tall
through your sit bones. Progress this stretch by placing pressure on
your knees with your hands.
The closer your feet are to your body the more you’ll stretch your
groin muscles. Bring your feet farther from your hips and slowly round
your upper body to release your back muscles.
13. Sitting pigeon pose
Muscles Highlighted: Work your anterior tibialis. Begin by sitting with
your feet in front of you. Bring one hand behind you as you externally
rotate your hip and bring one foot above your knee. To increase the
stretch on your hip slowly lean forward, initiating the movement by
hinging at the hips. Repeat with your left leg.
14. Sitting forward bend
Muscles Highlighted: Work your posterior muscles, hamstrings, and
calves. Sit on the floor, and keep your legs straight and together. With
your legs pressed to the floor, slowly bend your upper body
forward.
15. Spinal twist
Muscles Highlighted: Glutes and External Obliques. This is a great
stretch for those trying to manage Sciatic Pain. Lie down on the floor.
Bend your right knee, and move your leg to the left across your body.
Press slightly with your hand to intensify the stretch. Repeat with your
other leg.
16. Wide Forward Fold
Muscles highlighted: Abductor muscles and hamstrings. This is a great
exercise to open the hips, and stretch the abductors and hamstrings. Sit
down on the floor, and stretch your legs widely. Don’t bend your knees,
and keep your legs on the floor. Bend forward by sliding your arms over
your shins, and pull your upper body after them.
17. Child’s pose
Muscles Highlighted: Latissimus Dorsi. Get down on all fours, and
slowly move your hips backward, trying to touch the floor with your
forehead.
18. Hip Flexor Stretch
Muscles Highlighted: Psoas, iliacus, quadratus lumborum, and
piriformis. Begin in a half-kneeling position. As you slowly bring your
right hip forward you should begin to feel a stretch in the front of
your hip. Grab your back foot and squeeze your back glut to increase the
stretch on your Hip Flexors.
Do not forget to breathe normally and that stretching doesn’t cause any
pain. Hold each position for 10-30 seconds.
Share these stretching pictures with all your friends. They will thank you
later!
Let's get one step closer to your dream body! Join us for an effective
stretching workout!
