When it comes to losing weight, many of us believe that this is only possible through intense cardiovascular exercises. However, flexibility exercises are also helpful in improving metabolism, blood circulation, and even muscle development! Stretching and certain yoga poses can burn fat if practiced regularly. Plus, stretching can be an easy first step on the road to a more intense exercise regimen.
CreativeSide has put together several stretching exercises that are helpful in losing weight.
Why Stretching Exercises Are Really Effective:
- They burn calories. Perhaps not as much as an active aerobics class, but much more than if you were standing.
- They improve metabolism. Many of these postures help balance the digestive system.
- Reduce stress. Losing weight is more difficult if your body is stressed as it tends to store fat. But if you do gentle stretches, you are calm and balanced.
- They build muscle. Each of these poses involves various muscle groups in the process and therefore helps build a stronger body.
One step closer to the body of your dreams! Join us for an effective stretching workout!
Best Stretches To Improve Daily Life
1. The Cobra
This stretching exercise targets the shoulders, back, chest, abs, hips, and obliques.
How to Do:
- Stretch your arms out to your sides and lie on the mat, feet together;
- Raise your upper body;
- Tilt your head back;
- Hold this position for 20 to 30 seconds.
2. Seated Twist
This stretching exercise targets the following areas: back, abs, and obliques.
How to do:
- Sit on the floor, with one leg straight in front of you, the other bent at the knee and crossed over the other.
- Turn your body towards the bent knee;
- Continue to rotate your body and hold the pose for 20 to 30 seconds.
3. The Warrior
This exercise targets the following areas: hips, back, and abs.
How to do:
- Stand up, take a big step with your left foot on the back of the mat. Rotate your left foot 45 degrees toward the center of the mat;
- Bend your right foot 90 degrees so that the knee is just above the ankle. Keep your back leg straight;
- Place your arms toward the ceiling;
- Hold this pose for 25 to 30 seconds, then switch legs and repeat.
4. The Bridge
This pose is effective for the following areas: hips, glutes, legs, and abs.
How to do:
- Lie on your back, arms outstretched at your sides, knees bent 90 degrees;
- Slowly lift your body up;
- Press your shoulders / upper back against the floor;
- Hold this pose for 10 to 15 seconds.
5. Side Lunge
This stretching exercise targets the hip flexors, quads, and hamstrings.
How to do:
- Extend your right leg out to the side, until your knee bends 90 degrees;
- Your left leg is extended to the left side, your left foot is on the floor;
- Lean your upper body slightly forward;
- Hold this position for 25 to 30 seconds, then switch sides.
6. Inner Thigh Stretch
This stretch targets the thighs and groin muscles.
How to do:
- Sit on the floor with your back straight;
- Bring the soles of the feet together, lower the knees to the sides;
- Using your forearms, lightly press your knees to the floor, feeling a gentle stretch;
- Hold the pose for 25 to 30 seconds.
7. Knee Squeezes
This stretch targets the upper, middle, and lower back muscles.
How to do:
- Lie on your back, bend your knees and support them with your arms;
- Bring your knees up to your chest until you feel a gentle stretch;
- Hold this pose for 25 to 30 seconds.
8. Triceps Stretch
This stretching exercise is aimed at the back, shoulders, triceps, and even abs.
How to do:
- Stand with your feet apart, stretch your arms up;
- Bend the right elbow and hold the elbow with the right hand;
- Gently pull your elbow toward your head;
- Hold this position for 15 to 20 seconds, and then switch arms.
9. Sitting Side Bend
This stretching exercise targets the following areas: the obliques, the back, the abs, and the shoulders.
How to do:
- Sit cross-legged on the floor, or you can sit in a chair if it’s more comfortable for you;
- Raise your left arm over your head, tilt it to the left;
- Feel a gentle stretch on the left side;
- Hold this position for 10-15 seconds, then switch sides.
10. The Bow
This pose is aimed at your abs, back, and hips.
How to do:
- Lie on your stomach, stretch your arms back and up;
- Bend the knees and hold the ankles with the hands;
- Keep the top of the shoulders away from the ears;
- Hold this pose for 20 to 30 seconds.
11. Downward Facing Dog
This pose targets your legs, hips, back, shoulders, and arms.
How to do:
- Start with your hands and knees;
- As you exhale, stretch your arms and knees;
- Press your heels toward the floor and your head toward your feet;
- Stay in this pose for 15 to 20 seconds.
12. The Triangle
This pose targets the following areas: legs, obliques, hips, shoulders, and chest.
How to do:
- Start standing on your mat, spread your feet apart (about 1 meter away);
- Rotate your left foot 45 degrees and your right foot 90 degrees;
- Keep your arms parallel to the floor and begin to stretch to the left, as if trying to reach something;
- Exhale and bend your body to the left, so that your left hand can touch your ankle or a block if it is more comfortable;
- Extend your right arm to the sky, keep looking up.
- Hold this position for 30 to 35 seconds.
These stretching exercises do not require any special equipment; You can do them at home or in the park! How about being part of your daily ritual to stay in perfect condition? You are inside We look forward to your comments below!
