Exercise for beginners to lose weight at home | Top 10

Exercise 1: Toe touching: ½ minute

1. Stand straight, feet 12 inches apart.
2. Keep arms straight over head.
3. Bend forward to touch floor between feet.

Do not try to keep knees straight.

Tip: if you find it difficult to touch the floor, bend your knees, but you must touch the floor.

Start by touching the floor 5 times and gradually increase to 10 times on the third or fourth day. This is a warm up exercise.

Exercise 2: Knee Raising: ½ minute

1. Stand straight, hands at sides, feet together.
2. Raise left knee as high as possible, grasping knee with both hands to balance.
3. Take the right hand to the bottom of the raised leg, just above the foot (shin). Hold tight.
4. Pull the raised leg towards your body, keeping the back straight throughout
5. Lower Foot to floor.
6. Repeat with right leg. Continue by alternating legs-left then right.

Tip: Do it just 2-3 times in the beginning with each leg and then gradually increase the count to 10 with each leg. This exercise needs balancing so it looks tough in the beginning. Do it in front of your mirror.

Exercise 3: Lateral Bending: ½ minute

1. Stand straight, feet 12 inches apart, hands at sides.
2. Keeping back straight, bend sideways from waist to left.
3. Slide left hand down the leg as far as possible.
4. Return to starting position.
5. Bend to the right side.
6. Continue by alternating to left, then right.

Tip: Start by bending 5 times to each side and gradually increase to 10 times on each side on the third or fourth day.

Exercise 4: Arm circling: ½ minute

1. Stand straight, feet 12 inches apart, arms at sides.
2. Make large circles with left arm, making 5 forward circles and then 5 backward circles.
3. Repeat with right arm.

Tip: The exercise is started with circling one arm at a time. When you get used to this exercise after 3-4 days, do more of this exercise. First make 10 forward and 10 backward circles with individual arms as explained above. Now make about 10 forward and 10 backward circles with both arms together are the same time.

Exercise 5: partial sit-Ups: 1 minute

1. Lie on back, legs straight and together, arms at sides.
2. Stretch your feet, so that the toes are almost parallel to the floor.
3. Raise head and shoulders from floor until you can see your toes.
4. Lower head to floor.

Tip: initially do it only as many times, which does not make you tired, gradually increase, so that the head is raised 15 times.  

Exercise 6: Chest and leg Raising: 1 minute

1. Lie face down, arms alongside, hands under thighs, palms pressing against thighs.
2. Raise head, shoulders, and lift left leg as high as possible from floor, keeping the other leg straight on the floor.
3. Lower the raised leg down to the floor.
4. Repeat raising right leg, head and shoulders.
5. Continue by alternating legs left then right.

Tip: Read the name of the exercise. It is the chest that has to be lifted from the floor and not the head. To lift the chest, the shoulders should be lifted properly. Gradually increase the count, so that after a few days, each leg is raised 10 times.

Exercise 7: Side Leg Raising: 2 minutes

1. Lie on side, legs straight, lower arm stretched over Head along floor, top arm on the side for balance.
2. Raise upper leg as high as possible.
3. Lower to starting position.
4. Roll to other side.
5. Repeat, raising the other leg.

Tip: Gradually increase the number of times the legs are raised and also keep trying to take the leg higher as the days pass. If possible, each leg should be raised 15 times and till it is perpendicular to the floor.

Exercise 8: Push-Ups: 2 minutes

1. Lie face down, legs straight and together, hands placed directly under shoulders.
2. Push body off the floor in any way possible, keeping hands and knees in contact with floor
3. Lower head to floor, stretching arms in front.
4. Return to starting position.

Tip: Do the exercise very slowly, till you get the hang of it. Gradually increase the number of push-ups to 15. Place a small carpet under your knees, otherwise it hurts.

Exercise 9: Leg Lifts: 1 minute

1. Lie on back, legs straight and together, arms at sides, palms down.
2. Raise Left leg as high as possible.
3. Lower and repeat with right leg.
4. Continue by alternating legs left then right.

Tip: Do not strain yourself in carrying the leg very high initially. Do it slowly, trying to make the raised leg perpendicular to the floor as days pass by. Gradually, also increase the count to 10 times for each leg.

Exercise 10: Run and Hop: 1 minute  

Run

1. Stand straight, feet together, arms at sides

2. Run in place raising feet as high as conveniently.

Hop

• Raise both feet together off the floor. Jump about 4” off the floor, both feet leaving floor together. Jump continuously about 10 times for the first few days.

Conclusion

I have explained the top 10 exercises for weight loss and body fitness. If you follow these simple exercises at home, you will definitely lose some weight, mainly for beginners at home.

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