The confinement that hundreds of millions of people around the world are forced to follow because of the coronavirus is causing several side effects, but two are very evident: on the one hand, streets and roads are empty due to the lack of activity; and on the other people increase their sedentary lifestyle for the number of hours that pass without leaving your home.
That lack of activity can lead to weight gain in the weeks of the alarm state, but there is a way to avoid it. With a good diet and a little exercise at home not only can you stay at the same weight, but it is even possible to lose weight and lose some of the excess pounds.
The challenge of losing weight in quarantine: ten tricks to lose weight at home
One of the greatest risks of remaining confined is that of taking a few extra kilos due to sedentary lifestyle and trips to the fridge
You don’t have to have big gym equipment, treadmills or exercise bikes – you can lose weight by doing simple exercises every day for a few minutes. If what you want is lose weight during quarantineThese are the home exercises that you have to do every day to finish confinement without gaining a single gram.
Exercises to lose weight in quarantine
The first exercise to lose weight is very simple: pushups. It is one of the most traditional methods of doing sports at home and a good way to lose weight if we accompany them with other exercises. Doing push-ups is very positive to speed up your metabolism, but you have to follow some small tips to do them correctly.
A tip for squats and lunges: hold weights or kettlebells in both hands to strengthen your arms
The most important thing is not to suffer an injury so it is vital keep your back flat in a straight line so that the exercise goes directly to the abs. The spine should be straight, the head aligned with the body and the arms a little more separated than the line that marks the shoulders. From there, you have to start little by little and gradually increase the repetitions.
The second exercise is make lunges: It is thus called to take a step forward while flexing the knees, one leg after the other. To do it correctly you have to put your hands on your waist: first move one leg forward and lower your hip until both knees are flexed at a 90 degree angle.
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It is important that the knee left behind does not touch the ground; A trick to not overstretch your knees is to lean on your heels to return to the starting position and start the movement with your other leg. Weights or kettlebells can be used on the hands to strengthen the arms, something that we can also use with the following exercise.
Losing weight in confinement
The third exercise is squats These are exercises designed to strengthen the legs, but by squatting we can get the fat accumulated around the buttocks and thighs to burn faster. The safest way to do squats is by placing your feet apart and parallel to your shoulders, stretching your arms perpendicular to your body and at eye level and going down with your spine, arms and head straight, flexing only your knees.
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The fourth exercise that can be practiced at home is the pilates. Femina experts agree that this is a practice that can help reduce cortisol levels, which would be positive for weight loss. But before embarking on this trip, it is important to know that to do pilates correctly, you have to follow an instructor who helps us perform the postures correctly, avoiding injuries.
The simplest suitable for this case are two mat exercises: in the first, the back is supported on the floor with the arms at the sides, the knees bent and the feet on the canvas: when exhaling, we bend the chin towards the chest and lift the shoulders from the mat. After holding on for a second in that position, we return to the start.
Pilates is very useful to lose weight, but it is very important to do it with the supervision of an instructor to avoid the risk of injury
The other pilates exercise we can do is to lie with your back on the mat, bring your knees to your chest and lift your chin while your arms remain parallel to your body. At that moment, we stretch our legs at a 45 degree angle and we begin to raise and lower the arms repeatedly, only about a span, in a repetitive exercise while inhaling and exhaling.
With these four exercises to lose weight and following a healthy and balanced diet it will be possible to finish the confinement without having taken an excess of weight in our body.
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