We feel the increase in weight and obesity when our clothes start getting tight. You already know how difficult it is to lose weight, but there is no need to worry because here are exercises to reduce weight and obesity, which will help you burn calories and strengthen your muscles. will do. If you do these exercises regularly, they will not only help you lose weight but will also keep you healthy.

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So let us tell you the exercises to reduce weight and obesity -

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  1. Exercise for weight loss
  2. Takeaway

Here, we are explaining the details about the exercises which can be helpful in losing weight -

High-intensity interval workouts to lose weight

To get the most out of your workout, intensity is very important. HIIT means High-Intensity Interval Training, in which exercise is done for less time and you get more effect from it. By doing intense workouts in a short time, your body starts burning fat and in this way, your weight goes on decreasing. High-intensity exercise increases the process of releasing growth hormones, which causes fat to be stored and used as energy.

If you work out for 20 minutes throughout the day, you will be able to burn more calories than if you work out all day. According to a fitness instructor, "HIIT forces your muscles to work harder and burn calories". This is a very good process to lose weight fast.

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Strength exercises to lose weight

It is a common misconception that lifting weights will add to your size. Rather it helps in making you slim and keeps your metabolism right. By lifting weights, you lose weight and thus your muscles also grow. So start working out with weights from today itself. Another option is circuit training, in which you do a few sets of one exercise and then move on to another. And that way you burn 30% more calories than you would with a moderate-weight workout. It destroys fat and gives shape to the muscles. In this exercise, you burn ten calories in one minute.

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Surya Namaskar to lose weight

Surya Namaskar is one of the most practiced and oldest yoga poses. It makes many parts of the body its center and is extremely beneficial in reducing weight. It is also defined in the Sun Salutation. It consists of 12 different postures, which include prayer posture, forward bending posture, and postures related to Bhujangasana. It strengthens your every organ and ligament. This keeps your body fit and problems like stress or anxiety are also removed. If you exhale in and out during the position, it will help you to reduce the weight.

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Daily walking is a good exercise

Do you know, if you take a brisk walk for half an hour every day, you can burn 150 calories in a whole day? Walking is a very easy and effective exercise to lose weight. If you are new to this exercise, walk for 20 minutes thrice a week and then gradually increase your capacity and time. And keep increasing until you can walk 30 to 60 minutes a day, six days a week. So now get up, put on your shoes, and enjoy this workout while listening to some music.

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Zumba exercise to reduce belly fat

If you do not like going to the gym to lose weight, then you can choose to dance. Zumba is a great and effective way to improve fitness. Enjoy it every day. Zumba is known to burn calories. Along with this, it removes stress, increases energy, and brings strength to the body. It includes vigorous exercises and more intense movements that sculpt your body.

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Swimming is a good exercise to reduce obesity

Swimming burns fat and helps you maintain your fitness. Swimming burns 500 to 700 calories an hour, whether you use breaststroke or freestyle. This is a great exercise to lose weight and tone the body. Swimming works all the muscles. Then whether it is your stomach or waist muscles, arms, hips, and legs. Then put on the swimming costume and enjoy the swimming workout.

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Do the Bhangra dance

If you are bored of exercising every day, then try dance. Dance that too, in which there is Bhangra. Bhangra dancing can help you burn up to 500 calories in a day and is great fun for people of all ages. In this dance, both your hands and shoulders get strength. In Bhangra your shoulders come in shape, your arms are toned and your waist also gets a perfect shape. So wake up every morning and start your workout by playing your favorite upbeat Bhangra song. So wake up every morning and start your workout by playing your favorite upbeat Bhangra song.

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Abs exercises will reduce weight

Abdominal workout, which consists of multiple sets that target your core muscles such as the back, hips, arms, and middle of the thighs. Below are some exercises for core muscles -

Crunch -

  • First of all, lie down on your back and bend your knees.
  • Now keep your hands behind the head.
  • Then lift your shoulders slightly above the ground and bend your legs slightly towards the stomach.
  • Then bring the shoulders in the same way as the front legs, then come back to the standing position.
  • Keep doing this process for two minutes.

Low Belly Leg Reach -

  • Make the chest and six-pack the center of this.
  • First of all, lie down on your back.
  • Now keep both your hands behind the head.
  • Then bend your knees to 90 degrees.
  • Now raise the shoulders above the ground.
  • Then take a breath and hold it for three to five seconds.
  • Now release the breath and bring the legs to 45 degrees, that is, bend the legs slightly.
  • Then stay like this for three to five seconds and pull the lower abdomen inwards.
  • Repeat this process 10 to 15 times and apply two sets of them.

Boat pose -

  • First of all, sit with the legs straight and keep the hands under the knees for support.
  • Now retract the shoulders and lift both legs upwards. (still keep the knees bent)
  • Then slowly straighten the legs. (If there is a pain in the back while straightening the legs, then stop there)
  • Then stretch your hands towards the front.
  • In this state, hold your breath and then release it.
  • Do this process five times.

Plank -

  • First of all, lie down on your stomach and keep the hands like the shoulders.
  • Then make your legs straight.
  • Now get up by making support on your hands. Keep the body resting on the ground on the toes of the hands and feet.
  • Keep the whole body straight from head to toe.
  • Maintain this position for two minutes.

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Lose weight with the squat exercise

Is the fat in your thighs and hips not reducing? Not to worry as squats are a great exercise to reduce the fat in this area. This helps to core the lower back area. Squats are a very effective exercise to lose weight, as well as burn fat from the thighs and hips. Due to this, the lower area of the waist starts coming in shape. Squats are very popular among bodybuilders and athletes. When you start doing this exercise daily, your ability to do it will increase and you will be able to repeat it more and more. Also try different types of squats like jump squats, barbell squats, and pistol squats.

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Desi jam cardio workout

Desi Jam Cardio is a "Non-Stop Cardio" of sorts. You can mix it with Bollywood, Bhangra, and belly dance. After doing this workout, you will not feel at all that you have just done a workout. It's like a party dance. In which you can burn 800 to 1000 calories. This workout works the entire muscles such as the hips, abdomen, lower back, chest, and shoulders. So enjoy this workout with a good song and reduce your weight and fat fast.

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Losing weight is not as difficult as it is thought to be. There is not much to do about this, just pay attention to your diet and exercise regularly. Although doing all this will take time to lose weight, positive results will be visible in no time. So, stop overthinking and start the weight loss exercises mentioned here from today itself.

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