You can easily burn calories at home without any gym equipment. You just have to make movements while standing. Here are effective standing exercises for weight loss.
There are many unhealthy ways to gain weight. Eating junk food is not the only reason behind additional body fat. Even sit for a long time can cause weight gain, which is why standing and moving for a while is important. In fact, there are standing exercises for weight loss. There is no need to lie down, sit or use gym equipment. These exercises generally involve a full body movement, help improve balance, burn calories and strengthen muscles – while keeping you standing.
Standing exercises for weight loss
You can be an office worker or just spend hours in front of the television. Whatever reason, sitting for a long time is not good. During research, published in Borders in physiologyAn association between high sitting and obesity has been found. Another study, published in Plos ahas shown that replacing an hour of time sitting by an hour of position was linked to a higher 0.21 kg body fat reduction.
Here are some of the standing exercises effective for weight loss:
1. Jaccs Jacks
This is a total training in itself! This can instantly strengthen your metabolism, giving you a significant chance of weight loss over a period of time. How to make jump for weight loss:
- Stand straight with your arms by your side.
- Jump your feet while lifting your arms over your head.
- Quickly go to the starting position.
- Repeat the steps of one of the standing exercises for weight loss for 30 to 60 seconds.
“It is a complete cardio movement that quickly increases your heart rate. He quickly burns calories, helping to reduce body fat, including belly fat over time, “said fitness expert Abhi Singh Thakur. During a study, published in Jama Network OpenBuilding in 30 minutes of cardio exercise per week has been associated with cutting tower discounts and body fat measurements in overweight or obese adult participants.
2. High knees
The high knees mainly target the muscles of the lower body, but while working the glutes, quads, hamstrings and calves, it also involves ABS, burning additional fats.
How to make high knees:
- Stand up with your two arms by your side.
- Run in one place by bringing your knees to your chest.
- Pump your arms while you do this weight loss exercise.
- Perform this exercise for 30 to 60 seconds.
“This intense exercise that targets your belly and lower legs. It activates your nucleus with each lift of the knee, tightening the abdominal muscles, ”explains the expert.
3. Standing
Standing walking is an effective loss exercise for weight loss. Its various advantages include the mobilization of joints, the increase in the force of the nucleus, the improvement of balance and the strengthening of the leg muscles. Here’s how to proceed:
- Get up and walk in place.
- Lift your knees as high as possible.
- Balance your arms naturally.
- Go for 1 to 2 minutes for best results.
It is a low impact cardio for beginners who keep your body in motion. There will be a light calorie burn and a gentle central activation.
4. Stay the standing side leg
While working on weight loss, you should also keep in mind the importance of improving stability. Standing legs increases can help you make your hip abductor muscles stronger and strengthen your balance. Here’s how to do it:
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- Stand up with your hands on your hips.
- Lift your right leg on the side without leaning.
- Low it slowly.
- Repeat each leg 10 to 15 times.
It strengthens the external thighs, hips and improves balance. It tones your side body and engages your heart for stability.
5. Standing oblique crunch
It is a variation of crackles to target the muscles on the side of the abdomen. This permanent exercise for the weight loss targets mainly the basic force.
- Stay with your feet at the width of the hip and your hands behind your head.
- Lift your right knee while folding your right elbow towards him.
- Press your muscles aside (oblique).
- Make 10 to 15 repetitions per side to lose weight.
Standing oblique crunch is one of the best exercises for loss of belly fat, because it targets the obliques (lateral ABS). It can help reduce love handles and tighten the size.
6. Standing of bribes
Do you want to target your glutes? Try the standing bribes, which can be done without equipment. If you want to maintain your balance, you can try it with a strip of resistance or do it against a wall to avoid the risk of falling. Here’s how to do it!
- Stand up with your hands on your hips.
- Give a kick back and tighten your glutes.
- Bring your leg back to the starting position.
- Aim 10 to 15 repetitions per leg to lose weight.
“Standing bribes can help tone the glutes, hamstrings and improve the posture,” said the expert.
7. Standing punch (shadow boxing)
Imagine that you box someone! Yes, that’s exactly what Shadow boxing is. It is an excellent cardio training that helps tone different muscle groups in the body. Here’s how to do things well:
- Stay in a combat position, which means keeping your feet slightly wider than the shoulder width, bend your knees and keep your hands in the care position near your chin.
- Point forward with your left, then the right hand.
- Keep your nucleus tight and move quickly while doing one of the standing exercises effective for weight loss.
- Repeat the steps for 30 to 60 seconds.
It is a quick cardio of the upper body that burns calories. Each torsion during the punch makes your abs and lateral fat work.
8. Touch standing
Remember when people asked you to try to touch your toes as a brand of your level of fitness? This is exactly what a touch of toe!
- Hold your feet separated.
- Take your right hand to your left foot.
- Come back and change the sides.
- Make 10 to 15 repetitions on each side.
Standing touch improves flexibility and activates the trunk muscles. It helps stretch and engage the lower and side belly muscles.
9. Arm circles
Arms circles are one of the simplest exercises, but also very effective for losing your arm far. Know how to make arm circles:
- Extend your arms by your side to do one of the standing exercises effective for weight loss.
- Make small circles before for 30 seconds.
- Then make circles back.
“They work on your shoulders and arms and add to the calories burn,” says Thakur.
10.
The lateral sections are excellent for flexibility and to stretch your body after long seated or even standing periods. It can also help lose love handles. Here’s how to do the standing sides:
- Keep your feet separated and arms above.
- Lean right and reach your left arm.
- Come back and change the sides.
- Repeat these steps 10 to 15 times.
The side reaches the tone of the lateral body and stretches the obliques.
11. The standing calf increases
Callet increases can help you tone and strengthen the muscles of your calves. Here’s how to do it:
- Stand up with the feet of the shoulder width to do this exercise for weight loss.
- Sign up your toes, keep a second.
- Lower slowly.
- Make 15 to 20 repetitions.
This exercise strengthens the force of the legs, helps posture and balance. It is a low impact, but helps toning and burn of calories when repeated.
12. Crunch of the standing bike
These are a variation in the classic bicycle crisis. The difference lies in doing so while standing. Here’s how to make crunch on a standing bike:
- Keep your hands behind your head.
- Lift your left knee and turn your right elbow to him.
- Change sides as a bicycle movement.
- Make 15 to 20 repetitions of this weight loss exercise.
“The crunch of the standing bicycle combines central torsion with leg lifting. It is very effective in targeting the ABS and the fat of the burning belly, ”explains Thakur.
Who shouldn’t do any standing exercises for weight loss?
Some people must be careful or talk to a doctor before doing standing exercises for weight loss:
- People with joint pain or injury: jumps or fast movements can harm the knees, hips or ankles.
- Pregnant women: certain standing movements, especially that involve jump and torsion, can exert too much pressure on the belly or lower back.
- Elderly people with balance problems: they can fall during exercises like high knees.
Standing exercises for weight loss are effective because they can burn calories by moving your whole body. They increase your heart rate, which improves fat combustion. They can also develop muscles, which helps your body burn calories even during rest. However, these exercises must be associated with a healthy diet.
Related FAQ
Can standing position reduce belly fat?
Standing alone will not reduce belly fat, but do standing exercises that move your body and heart rate can help burn belly fat. You just have to stay still (like a standing office) can slightly improve posture and burn a few more calories than sit down, but it is not enough in itself.
Is standing better than walking?
Standing burns a little more calories than sitting, but walking is better than both. Walking burns more calories than standing, improves heart health and physical shape and helps reduce belly fats more quickly.
Are the standing cracks effective?
Yes, standing cracks are effective, especially to work on your basic muscles (abs and sides). They also help people who cannot go to bed easily (for example, the elderly, knee pain).
What are the effective stomach fat exercises?
Mountain climbers are a quick cardio and focused on the nucleus. They burn calories and target abs. Standing oblique crackles are also effective because they target the lateral belly (love handles).
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