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10 Stretches You Can Do at Home to Burn Fat





 
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

18 Pictures That Show You Exactly What Muscles You Are Stretching

 
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

18 Pictures That Show You Exactly What Muscles you are Stretching

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
18 Pictures That Show You Exactly What Muscles you are Stretching


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
 
18 Pictures That Show You Exactly What Muscles you are Stretching

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!