8 weight loss exercises without jumping | XpertsReviews.com

Jumping is a basic exercise that is easy to do anytime, anywhere without any equipment. Jumping can be incorporated into your warm-up routine or can be beneficial for weight loss. Jumping involves exerting maximum force on the muscles in a short period of time to increase strength and power. If you want to do jumping exercises, you can do rope jumping, jumping jacks, box jumps, or squat jumps. These movements can help you lose extra pounds, reduce belly fat, burn calories, and also improve muscle strength. But jumping isn’t the only way to lose weight! There are many effective exercises to lose weight without jumping.

Exercises to lose weight without jumping

Try these weight loss exercises that don’t involve any jumping and are considered low-intensity exercises:

1. Pumps

Push-ups are primarily considered a strength-building exercise, but they also help burn calories.

• Place your hands in front of your chest, keep your spine straight at an inclined level.
• Bend your elbows and push your shoulders forward as you lower yourself to the floor until your chest is just an inch off the ground.
• Pause and bring your body back to step one.

2. Squats

Squats strengthen the tendons, bones and ligaments in your legs, tone your thighs and burn calories. They also help improve balance and posture, says fitness expert Aman Puri. In a 2013 study published in the Journal of Sports Science and MedicinePeople who participated in an eight-week squat workout saw a decrease in body fat.

• To perform squats, keep your head up in a neutral position with your back straight.
• Keep your feet shoulder-width apart, weight on your heels, and knees bent as if in chair pose and parallel to the floor.

3. Slots

Lunges are a resistance exercise that strengthens the back, hips, and legs. Lunges work the lower body and can initiate weight loss by building muscle mass.

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• Bend your knees while keeping your back straight and lower yourself until your back knee is a few inches from the floor.
• Return to the first step, keeping your weight on the heel of your front foot.

4. Abdominals

This exercise helps strengthen the core muscles and tones the abdominal muscles.

• Lie on your back with your feet flat on the floor, your knees bent 90 degrees and your hand under your head.
• Tighten your abdominal muscles and bend toward your knees.

5. Swimming

It is an aquatic activity, the water offering great resistance, explains the expert. During swimming, the body begins to act against the resistant water, increasing the effort during swimming, which helps burn calories. A 2010 study, published in the Metabolism – clinical and experimental A study published in the Journal of the American Medical Association (AMA) showed that people who followed a swimming program for a year lost more weight than those who followed a walking program.

• Float on your stomach with your arms stretched out in front of you. Your legs should be stretched out behind you and your head should be up.
• Lower your head and only come up to breathe.
• Alternate hip kicks, but keep your toes pointed and your knees slightly bent.
• Extend one arm with your palm facing down.
• Exhale as you pull your arm down into the water.
• Repeat the steps with your other arm.

6. Cycling

It is a pleasant physical activity to help you lose weight.

• Keep your foot at the bottom of the pedal with your knees slightly bent.
• Keep your elbows bent about 15 degrees while holding the handles and your back straight, as you begin to paddle.

Beginners can start cycling on flat surfaces and later you can choose uphill routes to intensify it.

7. Climb the stairs

Climbing stairs to lose weight is an easy and safe exercise. In a 2016 study published in Korean Journal of Sports MedicineParticipants took part in a three-week stair-climbing exercise. They did this for more than 5 minutes twice a day. The participants’ body weight decreased by an average of 3.35 kg.

When climbing stairs, the body loses water through sweat. For energy, the body begins to use the stored reserves, which leads to weight loss, explains Puri. This benefits skeletal muscles and increases body strength

Keep your body straight when going up the stairs. Try not to lean forward and place your entire foot on the next step.

8. Boards

Activities like planking help burn fat quickly because they work multiple muscles at once. They build core strength, reducing belly fat, the expert explains.

• Keep your face down, forearms and toes on the floor. Your elbows should be directly under your shoulders.
• Lift your body off the floor while keeping your torso straight and your shoulders low.
• Hold this position for a few seconds then relax.

Exercise should be a part of your daily routine to maintain good health and well-being. Incorporating these exercises for 15 to 20 minutes into your daily routine can help you avoid obesity, says Puri. You can gradually decrease the intensity of the exercises once you have reached your weight loss goal.

Who Should Avoid Non-Jump Weight Loss Exercises?

These weight loss exercises can work wonders, but there are some people who should avoid them:

• Pregnant women should be careful when performing these exercises.
• People with physical disabilities or older people with lower bone density should think twice before choosing weight loss exercises.
• People with certain medical conditions such as heart disease, kidney disease, and cancer patients who have different metabolic needs should consult a doctor before beginning their exercise program.