Have you reached the dreaded weight loss plateau?
Just because you’re stuck doesn’t mean you have to find an extra hour a day to work out or incorporate harsher calorie restrictions. Both strategies can end up working against you. Instead, try adding a few simple, yet powerful, exercises to your daily workout routine.
Below are six fat-busting bodyweight moves you can do every day. The best thing is that you don’t need a gym membership, or equipment at home to do them. They can be done anywhere, anytime, and trigger a variety of muscle groups.
You should be able to complete one set of 12 repetitions of each exercise in about ten minutes.
1. Plyo Suqats – Stand with feet wide. Drop hips back to a squat position. As you come up, jump off of the floor while swinging arms up and overhead. Repeat. This is an excellent cardio move and will get your heart rate up so that you’ll burn extra calories.
2. Squat Thrust – They are similar to P.E. burpees. Stand with your feet shoulder width apart. Drop down so that both hands are on the floor. Jump feet back so that you are in plank position. Jump feet back to hands, then jump up to standing position. Repeat. (Tip: add a push-up when you’re in the plank position for more intensity.)
3. Skater Lunge – Imitate the motion of skating, as you alternate driving legs back and across while swinging your arms (as pictured below). It’s a great cardio move and will tone and strengthen hamstrings.
4. Staggered Hand Push Ups – I love the staggered hand push-ups because they work the upper body and, at the same time, challenge the core. In push up position, stagger the hands so that the right hand is at 2 o’clock position and the left is at 8 o’clock. Do one push up. Quickly move the hands so that the left is at 2 and the right is at 8 and do another push up. Continue to do the push-ups and try to move the hands quickly enough so that both hands are off of the floor at once.
5. Walking Hand Plank – Get in a plank position with both hands on the floor. Hands should be directly below the shoulders. Slowly walk the hands and feet forward four steps. Be sure to keep the core tight so that you don’t lift your buns in the air as your move. Slowly walk four steps back. Repeat.
6. Scissors – Lie on your back with both legs out to the front. Lift your shoulder slightly off of the floor. You can use your hands to support your head. Lift the legs off of the floor and slowly scissor legs.
All of the moves are challenging so do them at your own pace. As the exercises become easier, increase the number of repetitions of each exercise and eventually increase the speed.
These six, dynamic, body weight exercises will help you improve your overall strength and agility and get the number on the scale moving in the right direction again.
Do you have a favorite body weight exercise? Leave your best exercise tip in the comment section below.
(All pictures are from Pinterest. Click on the photos to link to the original picture.)
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